Pyramid system of training
Based on the principles of progressive resistance as demonstrated by Delorme and watkins ,this involves the performance of multiple sets across a range of resistances will stimulate all Muscle fibres types and cause greater hypertrophy than performing all sets of one resistance ,which you start with a lighter weight for a higher number of repetitions and, for each set, you increase the weight and decrease the repetitions. You can also do the reverse and start heavy, dropping the weight and increasing the reps for each set.
Types of Pyramid Training
There are so many versions of pyramid training, you could change your workouts for several weeks without getting bored. This is the perfect kind of training if your goal is to build strength and muscle. It helps add intensity to your workouts so your muscles spend more time under tension, which is what you need to grow big and strong.
Ascending Pyramids
In this version, start with a lighter weight and higher reps and, for each set, you increase the weight and decrease the reps. Here’s an example for intermediate users can add on 20% of this variables depending on muscle adaptability .
Set 1 – 30 kg x 15 reps
Set 2 – 35 kg x 12reps
Set 3 – 40kg x 8 reps
Choose a heavy enough weight that you can ONLY complete the desired number of reps. It will definitely take some experimentation to figure out what will word for each set.
Descending Pyramids
In this method, you start with a heavier weight and fewer reps and you decrease the weight and increase the reps with each set. If you choose this, you want to make sure you’re thoroughly warmed up before picking up your heaviest weight. You might start with a couple of sets of the exercise using a lighter weight.
Here’s an example:
Set 1 – 40kg x 8 reps
Set 2 – 35kg x12 reps
Set 3 – 30kg x 15reps
Full pyramid method
The ascending and descending pyramids are used in sequence such that the weight lifted first and last weight lifted are the same number but the number of repetitions will change at a certain point.
Although it is time consuming but the adaptations are very instant and psychological benefits occure immediately and it combines endurance and strength in one go which saves time on one training separately .
The only down side is that it needs a spotter by your side to enforce on technique and range of movements as jerking the weight could lead to injury
This can benefit a person who really wants to put on muscle faster but not an athlete who is preferred to do sport specific training.
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