Pyramid training has been around since ancient Egyptian times, but it has often been overlooked by modern day weight-lifters who focus more on isolation exercises harnessing one muscle at a time. Pyramid training is a technique used to push your body to its limits and gain muscle quickly. If done correctly, pyramid training is an incredibly effective way to increase reps, weight, and progressive muscle growth.
What Is Pyramid Training?
Pyramid Training is a method of training in which reps and weight are increased sequentially with each set. The idea behind displaying this traditional pattern, familiarly resembling that of a pyramid, is to progressively gain muscle as each set becomes heavier. The training form starts with a lighter weight at a set number of reps, and then increases weight with every new set while decreasing reps.
Benefits of Pyramid Training
Pyramid training can significantly increase muscle growth, strength and power. It is one of the most effective forms of resistance training for growth and strength gains.
Here’s a look at some of the specific benefits it provides:
• Increase Strength – Pyramid training enables you to increase the amount of weight you are lifting, resulting in greater strength.
• Challenge Muscles – By challenging your muscles to work harder at the start of the sets and then gradually reducing the reps with heavier weight, your muscles are continually being pushed throughout the routine.
• Progressive Overload – By steadily increasing the reps and weight while doing pyramid training, your body continues to be challenged and put under greater levels of resistance which will lead to increased growth and strength.
• Time Efficient – Pyramid Training is very time-efficient, especially when it comes to working larger muscle groups such as the chest and back. It allows you to focus on strength and power rather than being stuck for hours in the gym trying to target a particular muscle.
• Variety – By utilising pyramid training, you can use a variety of exercises in order to mix up your routine and challenge the different muscles in a way that isolate exercises may struggle to.
• Increased Metabolism – Lifting heavy weights causes your body to increase its energy expenditure, leading to a higher metabolic rate.
How to Start Pyramid Training
Pyramid training is a great form of workout routine, however it needs to be done correctly to ensure the best progressive muscle growth.
Step 1: Lighter Weights and High Reps
The first step of Pyramid Training is to begin with lighter weights at a higher number of reps. This can be anywhere from 8-15 reps, depending on the muscle group and exercises you are doing. You should pick a weight that you can complete in the desired number of reps.
Step 2: Heavier Weights and Lower Reps
The second step involves increasing the weight and decreasing the reps. Select a weight that is still manageable for 3-5 reps max, as this will help to increase your strength.
Step 3: Decrease Weight and Build Up Reps
The third step involves decreasing the weight and building up reps. This is an important step that helps to create an appropriate level of intensity for the muscles. The goal here is to increase the reps without increasing the weight.
Step 4: Heavy Max Reps
Finally, the fourth step involves performing the heaviest set at low reps for max intensity. This will be your heaviest set of the day and should really push your muscles to their limits. The number of reps should be in the range of 1-3 reps maximum.
Best Exercises for Pyramid Training
Here are some of the best exercises to be used in Pyramid Training to increase reps, weight, and progressive muscle growth.
• Squats
• Deadlifts
• Bench Press
• Shoulder Press
• Pull-Ups
• Push-Ups
• Barbell Curls
• Leg Press
• Incline Bench Press
• Chin-Ups
• Barbell Rows
• Glute Bridges
• Dumbbell Floor Press
Pyramid Training is an incredibly effective way to increase reps and weight while building muscle. It allows you to continuously challenge the muscles while progressing in strength and power. It is important to remember to use a weight that is appropriate and manageable, as well as gradually increase weight while lowering reps. When done correctly, this form of training can result in considerable progressive muscle growth.
