We have all had those stretches where training feels like it is going nowhere and something needs to change. Pyramid training is one of the simplest ways to shake things up. It keeps your sessions interesting, helps push through plateaus, and gives structure to anyone who walks into the gym unsure how many sets or reps to do.
What is pyramid training?
Pyramid training simply means building up the weight (or the number of reps) you lift per set for a given exercise. Weight and reps usually move in opposite directions: as one goes up, the other comes down. There are several ways to structure it.
Ascending: start light, get heavy
Increase the weight with each set. On squats, for example, your first working set might be light, with more weight added each set after that, and fewer reps as the load climbs. This is one of the basic structures strength athletes like powerlifters use, building toward one or two maximum-effort sets. It is a solid choice if pure strength is your main goal.
Descending: start heavy, get light
The reverse of the ascending pyramid. After a thorough warm-up, pick your heaviest working weight and perform a few reps, then strip weight off for each following set, with your reps increasing as the load decreases. This version is a little more advanced, since you are hitting your heaviest sets while still fresh and are more likely to reach muscular failure along the way. It suits lifters chasing muscle size.
Triangle: up and back down
The triangle pyramid combines both approaches. You build the weight up to a target, then pyramid back down by decreasing it again, either with weight or with reps. This style is popular with bodybuilders chasing muscular failure to spur new growth.
Rep-based pyramids
Instead of changing weight, you can pyramid your rep target. Pick a solid working weight and a starting rep number, say 10, then aim for more on your next set, say 15, and keep adding sets until you can no longer hit the target.
Why pyramid training works
Pyramids give your workouts structure and a clear sense of progress within the session itself. They work for almost any exercise, from free weights and machines to bodyweight movements. Because they build training volume, they can support both muscle size and muscular endurance, and their flexibility makes them an easy way to add variety to a program that has started to feel stale.
Try it at Hammers Gym
Next time you are in, pick one exercise and try an ascending or descending pyramid instead of your usual straight sets. If you would like help structuring pyramid training, or any other technique, into your program, our personal trainers at Hammers Gym can help.
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