Pyramid Training is one of the most effective methods of performing your sets. In fact, it’s probably the most common way to perform a workout. One great reason to use pyramid training is because they warm up the joints and muscles, making it easier to handle your heavy sets. In this article, we’ll take a closer look at pyramiding, and check out some variations. As always, I will also provide nutritional guidelines and supplement suggestions. Let’s get going!
What Is Pyramid Training?
Pyramid training involves starting your sets of a specific exercise with higher reps and light weights. Then you gradually add weight and reduce your reps until you reach your final 1 or 2 working sets. You can do this over as many sets as you want but many lifters go with 5 sets. (1)
A Brief Look At History
Looking at the history of this concept, the idea of pyramid training was publicized by Joe Weider in the 1950s when he was categorizing his “Weider Principles”. It should be noted that despite the name “Weider Principles”, he did not invent this or any of the techniques he categorized. Rather, he observed it and all his “Principles” being used by the top guys of the day, and organized it into a catalog of training ideas.
You have to approach his Principles with that mindset. If you do, they can be a good source of usable training concepts as well as an interesting piece of bodybuilding history.
Pyramid Training Variations
Ascending Pyramid (Increasing Weight While Decreasing Reps)
As noted, this is the most common use of pyramid training. It allows for a complete warmup before you reach your working set or sets. This is a very joint and tendon-friendly approach.
125 lbs x 15 reps
140 lbs x 12 reps
155 lbs x 10 reps
170 lbs x 8 reps
185 lbs x 6 reps
Your first 3 sets are warm-ups. Set # 4 should be challenging, but set # 5 is the set you want to push to failure. Remember, you can go for more sets or less sets as desired.
The Reverse Pyramid
The ascending pyramid approach has one major shortcoming. By the time you’ve reached your heavy working set or sets, you’re fatigued. You may not be able to lift as heavy as you wanted to. That’s where the reverse pyramid approach enters the picture. Now, first of all, this is really an approach for lifters with experience. I would not advise beginners to use it. Stick with the regular ascending pyramid instead.
OK, with the reverse pyramid, you don’t go through the whole multiple warm-up set, adding weight to every set thing. Instead, you do 2-3 easy warmup sets (a light weight for 12-15 reps), then go right into your heaviest set first when you’re still fresh and ready to rock. From there you gradually drop weight while adding reps. For example:
Warm-up sets
125 x 15 reps
125 x 15 reps
Working sets
225 x 6 reps
215 x 8 reps
205 x 10 reps
195 x 12 reps
How To Use Pyramid Training
While I used the reverse pyramid approach for years, I only used it on my opening compound movements. This approach is a tool to warm up quickly and get to your heavy sets right away. Because you’ve already pushed the muscle group you’re training hard, I see no reason to use this approach beyond your opening compound movement. While you can if you want to, of course, after your primary movement for that muscle group, you’re just adding time to your workout by pyramiding. Use the time instead to hit it with straight sets only.
Now, having said all that, as I’ve gotten older and now experience joint aches and pains, I use the ascending pyramid approach. The reason is, it’s helpful for joint pain. It allows me to be completely warmed up before I hit my heavy sets.
Nutritional Guidelines
Before your workout, try and eat at least one quality pre-workout meal. This will, of course, be easier if you train mid-morning or in the afternoon. However, be sure you allow enough digestion time before drinking your pre-workout.
In addition, I advise eating/drinking 50% of your total daily carbs in the hours around your workout. This should include your post-workout shake and meal. This is also the timeframe you should be eating the day’s simple, sugary carbohydrates. The main concern here is to take in lots of high-quality protein and fast-digesting carbs.
Speaking of protein, I suggest at least 1 gram per pound of bodyweight evenly spaced out throughout the day.
Supplement Suggestions
As I mentioned, make sure you allow enough digestion time for your pre-workout meal(s) before drinking your pre-workout. The last thing you want to do is drink your Pre while you still feel full. I suggest drinking a pre-workout on an almost empty stomach. OK, so what are some good pre-workouts? Options include Gorilla Mind Gorilla Mode. This is the pre-workout that shook the market by starting the citrulline dosing wars. Better still, this is a complete formula that’s well-balanced and effectively dosed. Plus, it features full disclosure labeling.
Another option is NutraBio Base, one of the better “basic” pre-workouts currently on the market. This exceptional Pre features a streamlined yet effective formula at a budget price. And of course it features a fully open label. It is, after all, NutraBio. They pretty much invented the concept.
Next, make sure you are using a good protein powder. Protein powder, and all of the products mentioned here, are foundational products. When it comes to protein, I almost always suggest Hi-Tech Precision Protein. This is a whey protein powder that is unlike anybody else’s protein powder. Why? It is formulated to release the powerful amino acid leucine in the early stages of protein synthesis, a direct trigger of muscle growth.
From there, I always recommend including creatine monohydrate in your supplement program. I suggest AllMax Nutrition Creatine Monohydrate.
Summary
In this article on Pyramid Training, we’ve covered what it is, variations, and how to use it in your routine. We also looked at nutritional and supplement suggestions. All that’s left is to stop by illpumpyouup.com, stock up, and then go hit the gym!
References:
- Bostani, M., & Shariati, M. (2012). The Comparison of Between the Effects of Two Training Methods on Dynamic Strength of Non-Athletes Males. Procedia – Social and Behavioral Sciences, 46, 417–420. https://doi.org/10.1016/j.sbspro.2012.05.133