Some of you might have noticed that I do some pyramid training in my workouts, and if you don’t know what that consist of then you probably want to know so you can implement it in your workouts. Now pyramid training can be done with beginners and advanced athletes alike, it isn’t complex and can make your workout a little lengthy at times but well worth it. I like describe pyramid as a way of increasing the weight as you go along – usually by 10 lb maybe 5 for beginners depending on your fitness level & more advanced athletes, sometimes 15 to 20 pound increases – but it has to make sense because you have to be able to do the number of reps associated with the weight.
Typically my pyramid training is doing 1 set of whatever amount of reps for a specific amount of weight & each time adding more weight until you get to the end result. For example:
Bench press – let’s say I want to do 4 sets of this. My way of implementing the pyramid training would be to do:
1 x 10 = 100 lb
1 x 8 = 110 lb
1 x 6 = 120 lb
1 x 3-4 = 130 lb
I would start at the top and do lighter weights and as we work ourselves down to less reps, we add more weight each time. Now starting weight and ending weight will be up to you, because everyone is different, you should pick a number that you are comfortable with doing with the specific amount of reps.
Another type of pyramid training is: descending pyramid training, which would be starting at a heavier load , and ending with the lighter load
. For example:
1 x 5 = 400
1 x 8= 350
1 x 10 = 300
1 x 12= 250
You start with less reps and more weight and work your way down to less weight and more reps.
Another example of pyramid training would be:
1 x 15 = 200
2 x 10= 210
3 x 8 = 220
4 x 5 = 230
basically again you will start off with lower weights with 1 set but AFTER THAT, you end up having to do 2 sets or 3 sets or 4.. etc each set going higher in weight and less reps.
This all seems confusing at first glance but keep it simple, no need to make it all technical and start with something easy until you get the hang of it. Of course there are pros and cons of using this type of training like any other training, so let’s go over those.
- Will include warm up sets
- good for those seeking strength gains
- Includes a lot of volume
- Your warm up set can be taken to muscle failure quickly & you don’t want that early one because it will cause muscle fatigue which makes it more difficult to continue through the pyramid.
- The last set might be the only set going to muscle failure and that might not be enough because in order to see growth you have to add more stress and reach muscle failure.
- This type of training in ascending order may not give you the maximal muscle size you are looking for
Hopefully this tidbit of information makes you more confident in your capabilities and gives you a reason to add some pyramid training to your workout!
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Fitness Wonder Woman,