The Pyramid Technique
A few years ago I hit a rut in my workouts. I wasn’t seeing any considerable gains and I was stuck in the same routines. Then I called my brother, a personal trainer in New Jersey, and he suggested I try the pyramid technique for my large muscle groups (chest, arms, back). It totally transformed how I workout.
The pyramid technique allows you to get a maximum amount of reps through multiple sets and still allows you to finish off with a “failure set” so you get a major “pump” with each exercise.
For instance, let’s say you start off with dumbell flys for your chest. You’ll start off with a weight that allows you to do 12-15 reps comfortably. Then you slightly increase the weight and do 10-12 reps for your 2nd set. Then for your 3rd set you increase the weight a bit more and do 8-10 reps. For the 4th set you increase again and complete 6-8 reps. Then, for the 5th and final set you go back up to the 1st set weight and drop it down slightly and pump out 20-25 reps (or until failure).
That’s the technique in a nutshell. There are many variations and expert weight lifters can do 6 or 7 sets if they wish. Just make sure you finish off with a high rep set on a lighter weight than the 1st set.
9 comments
Great post. I love to use pyramid sets after a few weeks just to freshen up my workout a bit. I also sometimes throw in reverse pyramids which are the same concept except you start heavy then go down and back up again through the weights. They’re an absolute killer and you feel great after doing them.
Yea, Pyramid Sets are great and brutally effective if administered with very little rest time. Fantastoc Plateau Busting Tips! Keep em coming
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