Iron Man Magazine
These Pyramids Spawn Success Image Credit: Iron Man Magazine
These Pyramids Spawn Success Image Credit: Iron Man Magazine

These Pyramids Spawn Success

Whether you’re ascending or descending, you’ll still be making gains.


Heather Neft, CPT

Whether you’ve reached a plateau in your gains or not, pyramid training is the perfect way to add a challenge and mix things up a bit. Aside from challenging your muscles, this type of training might also save your sanity. Why? In spite of the fact that pyramid training doesn’t require anything special, it does provide you with a bit of variety in your workouts. In other words, you won’t be doing the same old thing every week. All you need to do is keep good track of your rep count and weight amount. If you can do that, and you’ve adequately fueled your engine, you’re ready to start!

What Is Pyramid Training?

Pyramid training is a method of weight training where you lift varied weights, sets and reps and effectively increase both your size and strength. Basically, instead of performing the popular 3 sets of 10 to 12 reps of any given exercise, you’re going to either ascend or descend with your rep count. For instance, you could do 15 reps, rest, 12 reps, rest, 10 reps, rest and so on.

Regardless of whether you are ascending or descending with your reps, the amount of weight you are lifting should also be adjusted for each set. So if you’re doing an ascending pyramid, you should be increasing your weights as you are decreasing your reps. On the other hand, if you’re doing a descending pyramid, you should be decreasing the amount of weight you’re lifting as you are increasing your reps.

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