» »

Pyramid method in strength training: efficiency and application

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-11-16

All articles by the author ➤

So, let's go step by step. The pyramid method is one where in each subsequent set, the weight of the barbell (or equipment) increases or decreases. The number of repetitions accordingly goes down or up.

Do not confuse this with a regular warm-up, where the weight of the equipment also increases, and the number of repetitions may decrease. In the pyramid method, all sets are done for the MAXIMUM number of repetitions (or close to it). After all, that's what distinguishes a working set from a warm-up set.

Let's assume you bench press 100 kg for one repetition. So this is your maximum. Now let’s discuss on this example what options for pyramids exist. So that everything becomes clear to you.

Pyramid Variants

DESCRIPTION	EXAMPLE
Two-sided or classic pyramid. MAX is the maximum number of repetitions. So, you gradually increase the weight at first. You reach your maximum. You perform one set with that weight. Then you decrease the weights. This is the most standard pyramid. Moreover, it is not necessary to increase the weights to your maximum (100 kg). You can stop earlier.	50kg x MAX 60kg x MAX 70kg x MAX 80kg x MAX 90kg x MAX 80kg x MAX 70kg x MAX 60kg x MAX 50kg x MAX
One-sided ascending pyramid. Weights do not decrease but only increase. I wouldn't call it a pyramid, but it can be an option.	50kg x MAX 60kg x MAX 70kg x MAX 80kg x MAX 90kg x MAX
One-sided descending pyramid. The same thing, but in reverse. I emphasize that before the first working weight (90kg x MAX), you need to warm up a bit and do 2 to 3 sets with a small weight for a small number of repetitions. This is the easiest type of pyramid as you start with larger weights right away.	90kg x MAX 80kg x MAX 70kg x MAX 60kg x MAX 50kg x MAX
Truncated pyramid. Here, upon reaching the peak, you perform 2 or more sets with the maximum weight. Then you descend back down, as in a regular pyramid. This type of pyramid is the hardest. It is very difficult to perform several sets with heavy weights if you are already quite fatigued.	50kg x MAX 60kg x MAX 70kg x MAX 80kg x MAX 90kg x MAX 90kg x MAX 90kg x MAX 80kg x MAX 70kg x MAX 60kg x MAX 50kg x MAX

The weights given are only examples. Of course, the "step" of each set can vary. The more sets you want to do, the smaller the step should be. However, the likelihood that by the time you reach the top, you will be completely exhausted increases.

What effect can a pyramid give

I want to say right away that this method is not suitable for beginners. It is not hard to guess that it is very heavy and puts a colossal load on your muscles. Especially since beginners may find it impossible to lift the barbell after the first two or three sets.

So, what are such pyramids used for? Let's think about it. Obviously, once you reach the peak (maximum weights), you will be noticeably fatigued. And you won't be able to show a record number of repetitions at high weights. This means that for strength growth, this method is not suitable (except for the descending pyramid, where the work is more strength-oriented).

However, by performing a colossal number of repetitions (in total) with small and medium weights, you train strength endurance and load your muscles to the limit. It's similar to supersets for one muscle group. Therefore, this method is excellent for increasing muscle mass. But you shouldn't abuse it and perform it every week. After such stressful loads, a lot of time is needed for muscles to recover. Therefore, I recommend using this method 1-2 times a month for any one muscle group.

This means you can "hammer" several muscle groups in this way. But not more than 2 times a month for each group.

However, on the other hand, if the volume of the muscles increases, strength will also increase. Therefore, the pyramid method is used not only by bodybuilders but also by powerlifters, though less frequently. Partly because strength in this method is secondary, and partly because they are lazy)).

It is not hard to guess that the pyramid can be practiced not only on the bench press but also on other basic exercises. Just do not recommend it for deadlifts – it is very dangerous.