Pyramid Training and Linear Periodization
Pyramid Training and Linear Periodization – here’s a combination of two very effective and common forms of training. I have to admit, I didn’t try linear periodization for a long time. But I have always used the pyramid approach to performing my sets, usually reverse pyramids. We will cover all that in this article. And as always, I will provide nutritional guidelines and supplement suggestions. Let’s get started!
A Quick Recap!
| Linear Periodization | ||
| Pyramid Example | Reverse Pyramid Example | Another Reverse Pyramid Example |
| 150 x 12 reps | 125 x 15 reps | 125 x 15 reps |
| 175 x 10 reps | 125 x 12 reps | 125 x 12 reps |
| 195 x 8 reps | 225 x 6 reps | 225 x 6 reps to failure |
| 210 x 6 reps | 215 x 8 reps | 215 x 5-6 reps to failure |
| 220 x 5 reps | 205 x 10 reps | 205 x 5-6 reps to failure |
What Is Linear Periodization?
Linear Periodization (often called Classic Periodization) – This can be defined as a type of training where you systematically increase load intensity (or the weight used) while decreasing volume (total reps) over successive training cycles or blocks. As opposed to attempting to add weight every workout, you’re adding weight over time.
The 3 Phases of Linear Periodization
Linear periodization is planned training that can take you through several training phases within the course of one long training cycle. (1, 2)
For example, there are 3 phases:
Macrocycle
A macrocycle is the total length of your planned training cycle. This might be the training cycle of a competitive bodybuilder or powerlifter that encompasses the training time between their last competition and their next one.
Mesocycle
A mesocycle covers intermediate lengths of time within the macrocycle that are broken down into more specific phases that can last several weeks or even months.
Microcycle
The microcycle focuses on short-term daily or weekly training goals.
| 12-Week Linear Periodization Example | |||
| Phase & Timeline | Focus | Weekly Sets & Reps | Training Intensity (% of 1RM) |
| Phase 1: Weeks 1–4 | Muscle Building | 3 sets x 10–12 reps | 65% – 70% |
| Phase 2: Weeks 5–8 | Basic Strength | 4 sets x 5–6 reps | 75% – 85% |
| Phase 3: Weeks 9–12 | Peak Strength & Power | 3 sets x 2–3 reps | 85% – 95% |
In the above Table, the macrocycle is 12 weeks. The mesocycle would be Phase 1, followed by Phase 2 and then Phase 3. The microcycle would be your daily workouts with any number of specific goals: perfecting your form, getting 1-3 more reps on your top sets, or adding 5% to the bar.
What Is Pyramid Training?
Many lifters hit the gym, hopefully warm up, and then simply knock out 3 sets of 6-10 reps using the same weight each set. Or, they may have to drop the weight on the 3rd set. There’s nothing wrong with this approach, as long as you’re really working hard and not just stopping at a pre-determined rep number.
Pyramid training, on the other hand, involves starting your sets of your chosen exercise with lighter weights and higher reps. You then gradually add weight and decrease your reps until you reach your final 1 or 2 working sets. While you can do this over as many sets as you might like, most lifters use 4-5 sets. (1)
An Example of Pyramid Training
This workout is completed after a warmup. Let’s say this is for the deadlift.
- Set # 1 – 290 x 10 reps (rest 60 seconds)
- Set # 2 – 308 x 8 reps (rest 60 seconds)
- Set # 3 – 320 x 6 reps (rest 120 seconds)
- Set # 4 – 330 x 5 reps (rest 180 seconds)
- Set # 5 – 335 x 5 reps (rest 180 seconds)
What Is A Reverse Pyramid?
The typical pyramid approach as presented in the above example has benefits, but it also has one glaring shortcoming. By the time you’ve reached sets # 4 and # 5, you’re fatigued, and you might not be able to lift as heavy as you would have liked. That’s where the reverse pyramid comes in.
An Example of Reverse Pyramid Training
Here, you’ll 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:
In this example, let’s say we’re doing the bench press.
- Warmup Set # 1 – 125 x 15 reps (55% 1RM – rest 60 seconds)
- Warmup Set # 2 – 125 x 12 reps (rest 60 seconds)
- Working Set # 1 – 225 x 6 reps (rest 120-180 seconds)
- Working Set # 2 – 215 x 8 reps (rest 120 seconds)
- Working Set # 3 – 205 x 10 reps (rest 60-90 seconds)
- Working Set # 4 – 195 x 12 reps (rest 60-90 seconds)
Reverse Pyramid Using The Same Reps Example
In this case, you’re not increasing reps, you’re going for 3-4 serious sets:
- Warmup Set # 1 – 125 x 15 reps (55% 1RM – rest 60 seconds)
- Warmup Set # 2 – 125 x 12 reps (rest 60 seconds)
- Working Set # 1 – 225 x 6-8 reps (rest 120-180 seconds)
- Working Set # 2 – 215 x 6-8 reps (rest 120 seconds)
- Working Set # 3 – 210 x 6-8 reps (rest 60-90 seconds)
This is just an example, you might find you don’t need to drop 10lbs, you may be able to only drop 5lbs.
Linear Periodization and Pyramid Training Example
Let’s say we’re doing squats for this 4-week cycle.
Week 1: Accumulation Week – You’re Building Your Work Capacity
Week 1 goals include establishing a good muscle building base and making sure your form is correct. The weight should be light enough to allow you to do 1 or 2 more reps than prescribed. Remember to focus on form and good rep performance. Use this tempo throughout the cycle: concentric phase: 2 seconds, explosive, eccentric phase: 4 seconds, slow and controlled, 4 second pause in the fully stretched position on your last set.
Warmup Sets
- Set 1: Bar Only × 15 reps (Rest 45 seconds)
- Set 2: 100 lbs × 12 reps (Rest 45 seconds)
- Set 3: 140 lbs × 8 reps (Rest 60 seconds)
Working Sets
- Set 1: 245 lbs x 12 reps (Rest 60-90 seconds)
- Set 2: 260 lbs x 10 reps (Rest 60-90 seconds)
- Set 3: 275 lbs x 10 reps (Rest 60-90 seconds)
- Set 4: 290 lbs x 8 reps (Rest 90 seconds)
- Set 5: 300 lbs x 8 reps (Rest 90 seconds)
.Week 2: Step It Up!
In Week 2, the weights will get heavier, but the thinking here is that because of your Week 1 “accumulation” your body will have adapted. It should be noted that you could run a longer cycle. This would allow a couple of weeks of accumulation.
- Set # 1 – 260 lbs x 10 reps (rest 60 seconds)
- Set # 2 – 275 lbs x 10 reps (rest 60 seconds)
- Set # 3 – 290 lbs x 8 reps (rest 90 seconds)
- Set # 4 – 305 lbs x 8 reps (rest 90 seconds)
- Set # 5 – 315 lbs x 6 reps (rest 120 seconds)
Week 3: It’s Time To Add More Weight To The Bar!
In Week 3, you will add 5 lbs to every set. This is the most “serious” week, and as noted earlier, you could adjust the cycle to run this over as many as 16 weeks (that’s a hint at something coming in the future!).
- Set 1: 265 lbs x 10 reps (We’ll keep this controlled to save energy for the heavy sets)
- Set 2: 280 lbs x 8 reps
- Set 3: 295 lbs x 8 reps
- Set 4: 310 lbs x 6 reps
- Set 5: 320 lbs x 5 reps
Week 4: Deload – Active Recovery Week
This is something I’ve read about for a long time before actually doing. Since recovery is one of the keys to progress, you should be able to see the benefits. This concept is actually important because many lifters completely overlook recovery, from the newbie who thinks he or she knows it all to the “you’re not overtrained you’re underfed” crowd. The truth is simple: you grow when you allow recovery to happen, not from how many days and hours you spend in the gym.
Do not skip this week. Warm up over 2-3 light sets for 12-15 reps.
- Set 1: 150 lbs x 10 reps (Rest 60 secs)
- Set 2: 165 lbs x 8 reps (Rest 60 secs)
- Set 3: 180 lbs x 8 reps (This is keeping things light and mainly focused on blood flow.)
- You’re done!
Week 5: Start The Cycle Over
After getting through your deload week, your body will be fully recovered and ready to roll. Your strength baseline in the 6–10 rep zone has inched upward. Adjust your weight calculations by adding 5–10 lbs across the board, and start the cycle over again with a new Week 1 and your new numbers.
Nutritional Guidelines
As regular readers know, I suggest at least 1 gram of protein per pound of body weight for all serious lifters. I also advise spreading that out over the day to make it easier to reach your daily protein target. Timing out your protein meals/snacks/shakes in this way makes sense.
In addition, I advise eating/drinking 50% of your total daily carbs in the hours that surround your workouts. This should include your post-workout shake and meal. This is also when 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.
Notice I mentioned a post-workout shake. There is a lot of misinformation out there regarding this, from “experts” claiming you don’t need to worry about it and can wait hours to consume anything, to other “experts” claiming you only need carbs (this is a new one for me). Just like recovery, the truth is simple. You need protein to kickstart the muscle repair process and carbs to replenish glycogen. Most likely, after a workout, you are hungry. So why wait? Have that post-workout shake, wait an hour or two, then sit down to a high quality meal. Simple.
Casein Night Feed:
This is an idea that is used by many elite football players. Of course, it’s also popular with many bodybuilders and other lifters. Consuming slow digesting protein at night keeps your body from falling into a catabolic state.
So, roughly 30 minutes before bed, consume a serving of Greek yogurt, cottage cheese, or a protein shake that contains slow digesting protein. I recommend PEScience Select – here’s a protein powder that provides 24 grams of high quality fast and slow digesting proteins from milk protein (which provides whey and casein), whey concentrate and leucine peptides.
Supplement Suggestions
My first suggestion is a pre-workout, and not just any pre-workout: Gorilla Mind Gorilla Mode. This is the pre-workout that revolutionized the market by high dosing citrulline – causing the current dosing wars. Even better, this is a complete pre-workout formula that’s well-balanced and effectively dosed across the board. Plus, it features full disclosure labeling.
Above I mentioned “experts” – in this case, there are a number of so-called experts who think a Pre is not worth it. Many of them think a pre-workout is just glorified caffeine. I could not disagree more. A quality Pre using clinically studied (and often patented) ingredients that are clinically dosed (or higher) and transparently labeled can make the difference between a decent workout and an incredible one.
Next, I advise using a good protein powder. Of course, protein powder, and all the supplements mentioned here, are cornerstone products – meaning every serious lifter should be using them. OK, so when it comes to protein, I suggest Hi-Tech Precision Protein. This is a hydrolyzed whey protein powder that is unlike anything made by any other company. That’s because it is formulated to release the anabolic amino acid leucine in the initial stages of protein synthesis, which is a direct trigger of muscle growth.
From there, I recommend adding creatine monohydrate to your supplement program. I suggest AllMax Nutrition Creatine Monohydrate. This product uses CreaSyn®, a patented, micronized creatine monohydrate that is 99.9% pure. Finally, I suggest AllMax Nutrition VITASTACK, a comprehensive multivitamin/mineral formula that is easily one of the best on the market.
Summary
In this article on Pyramid Training and Linear Periodization, we’ve covered what each of these concepts are, provide several usable examples, and looked at nutritional guidelines as well as supplement suggestions. All that’s left is to stop by illpumpyouup.com, stock up on all your supplements, and then hit the gym!
References:
- https://blog.nasm.org/periodization-training-simplified
- https://health.clevelandclinic.org/periodization-training
- 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