Gym Plans Explained: Pyramid Training
- Key training principles
- How to make your new routine more effective
In this series, RYPT examines important training principles in order to make your routine more efficient, enjoyable and effective.
PYRAMID TRAINING
No prizes for guessing what this style of training encompasses. In it’s simplest sense, the weight goes up and the repetitions decrease with continuing sets. It can also work the other way around too eg the weight decreases and the repetitions increase (reverse pyramid training).
It’s probably the most basic style of gym training and subjects the body to heavier stimulus for better results.
It’s popular with beginners but can suit any ability level without too much difficulty or alteration.
In terms of a raw beginner I would recommend 12 repetitions for 3 sets as a steady introduction then progressing into pyramid training.
The advantage is quicker strength gains than a set number of repetitions as it keeps the body guessing what’s coming.
On the other hand. It can sometimes lead to an over confidence with weights which, if pushed too hard, can lead to muscle sprains and joint aches (so be careful if you’re new to it).
As a rule of thumb, pyramid based training system would look like…
3 repetitions ~80% of your one repetition maximum weight (1RM)
6 reps of ~70% 1RM
9 repetitions of ~60% 1RM
12 repetitions of ~40% 1RM
Then possibly an additional set of 15 repetitions too.
The main focus is always good technique with a full range of movement. Once you have achieved this, then you can add additional weight.
It can be structured around your goals and strength so don’t worry if it’s a challenge to begin with. Perseverance will bring results over time.
As in any training routine 4–6 weeks is optimal so don’t depend long term on this style of training. If you notice quick progress then I would advise to keep challenging yourself by increasing the weights. A stagnant routine is one that’s destined to waste your time and energy.
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Ross
Owner RYPT
