What is pyramid training?
Pyramid training is a versatile training method in which you set different stimuli in a targeted way through systematic adjustments of the weight and the repetitions within a single session. The method is considered a multi-set intensity variant and is used particularly often in bodybuilding and powerlifting, though with different emphases: while bodybuilders often focus on hypertrophy and muscular endurance, they can benefit from pyramid training by increasing their maximal strength and thus setting higher mechanical stimuli, which in turn can promote hypertrophy. Powerlifters on the other hand, who train much more in the area of maximal strength, tend to use the concept of pyramid training to promote muscle growth, through which maximal strength is likewise supported.
♦ Special advantage: pyramid training is excellently suited to overcoming plateaus. If you have the feeling that your progress is stagnating, this method brings a fresh stimulus and new adaptations through progressive loading.
The goals of pyramid training: more than just muscle growth
Pyramid training pursues several goals, depending on how you structure it. Through the combination of different weights and repetition counts, you can adapt your training and promote several areas at once:
- Hypertrophy: through repeated mechanical stimuli and a progressive overload due to the long time under tension, which adds up over the many sets, muscle fibres are damaged and stimulated to repair as well as to grow.
- Muscular endurance & circulation: with higher repetitions, the local circulation of the muscles is improved, which increases recovery capacity and endurance.
- Maximal strength: low repetitions with high weights promote intramuscular coordination (the cooperation of the muscles involved) and increase the neural firing frequency (how frequently and quickly muscle fibres are "activated" by the nervous system). This means that the musculature is recruited better, which ultimately contributes to increasing maximal strength.
Pyramid training thus offers a "hybrid approach" that enables different adaptations at the same time.
The 3 main forms of pyramid training
1. Ascending pyramid
In the ascending pyramid you start with light weights and many repetitions. With each set you increase the weight, while the repetitions decrease.
Example 1: (hypertrophy-oriented)
- 1st set: 12 repetitions with 60 % of the maximum weight
- 2nd set: 10 repetitions with 70 % of the maximum weight
- 3rd set: 8 repetitions with 80 % of the maximum weight
- 4th set: 6 repetitions with 85 % of the maximum weight
Alternative execution:
If your focus is more on maximal strength, you can also carry out the same pyramid structure in a repetition range of 3-6 or similar. The load becomes more intense, and you train the neural components of your strength more strongly.
- 1st set: 6 repetitions with 70 % of the maximum weight
- 2nd set: 5 repetitions with 75 % of the maximum weight
- 3rd set: 4 repetitions with 85 % of the maximum weight
- 4th set: 3 repetitions with 90 % of the maximum weight
Possible adjustments:
- With higher repetitions: the focus lies more on hypertrophy and muscular endurance, since you work in a higher repetition spectrum.
- With lower repetitions: the load becomes more intense, and neural adaptations and an improvement in maximal strength are more likely to occur. Nevertheless, relatively large muscle growth is also to be expected here, since a certain time under tension is reached. The increase in maximal strength is not yet maximal here, since by the fourth set you are already fatigued from the previous sets.
♦ Tip: the first sets of the ascending pyramid are not intended as a warm-up! These too should – if possible – be carried out to muscle failure or close to it. The warm-up or the corresponding preparation should be done additionally, before these sets.
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2. Descending pyramid
Here your training starts with a heavy weight and low repetitions. With each set you reduce the weight and increase the repetitions.
Example 1: (hypertrophy and muscle fatigue)
- 1st set: 6 repetitions with 85 % of the maximum weight
- 2nd set: 8 repetitions with 75 % of the maximum weight
- 3rd set: 10 repetitions with 65 % of the maximum weight
- 4th set: 12 repetitions with 55 % of the maximum weight
Alternative execution:
If you want to place the emphasis on strength development, you can implement the method with consistently lower repetitions throughout. In doing so, muscular fatigue is built up in stages in order to reach muscle failure at the end.
- 1st set: 3 repetitions with 90 % of the maximum weight
- 2nd set: 4 repetitions with 85 % of the maximum weight
- 3rd set: 5 repetitions with 80 % of the maximum weight
- 4th set: 6 repetitions with 75 % of the maximum weight
Possible adjustments:
- With higher repetitions: the increased metabolic fatigue due to the long time under tension tends to promote muscle growth and muscular endurance.
- With lower repetitions: the more intense load from heavy weights tends to affect maximal strength and the neural components, without however neglecting muscle building, since here too a certain time under tension is present.
3. Double pyramid
In the double pyramid you combine the ascending and descending structure. You start with a light weight, work your way up, and then return again to lighter weights.
Example 1: (hypertrophy & exhaustion of muscular endurance)
- 1st set: 12 repetitions with 60 % of the maximum weight
- 2nd set: 9 repetitions with 70 % of the maximum weight
- 3rd set: 6 repetitions with 80 % of the maximum weight
- 4th set: 9 repetitions with 70 % of the maximum weight
- 5th set: 12 repetitions with 60 % of the maximum weight
Alternative execution:
If you would like to focus on maximal strength, you stay with low repetitions and work with heavier weights.
- 1st set: 5 repetitions with 75 % of the maximum weight
- 2nd set: 4 repetitions with 85 % of the maximum weight
- 3rd set: 3 repetitions with 90 % of the maximum weight
- 4th set: 4 repetitions with 85 % of the maximum weight
- 5th set: 5 repetitions with 75 % of the maximum weight
Possible adjustments:
- With higher repetitions: the combination of mechanical stress and metabolic fatigue tends to have a growth-promoting effect.
- With lower repetitions: the alternation between heavy and moderate weight offers advantages in both areas, yet a little more adaptation in the area of maximal strength is to be expected than with the higher repetition spectrum.
How do I integrate pyramid training into my training plan?
Pyramid training can be flexibly integrated into many training plans and is suitable for almost all multi-joint exercises such as squats, bench press or deadlifts. Since it is considered an intensity variant, you should not use it in every session, but rather build it in deliberately for a while, when for example you want to overcome a plateau. Apart from the variants described, you can of course also work in higher repetition spectrums, with the focus more on adaptations in the area of muscular endurance.
General recommendations:
- Hypertrophy: most sets should be in the spectrum of 6-12 repetitions with progressive weight
- Maximal strength: 3-6 repetitions with heavy weights in most sets of the pyramid
- Muscular endurance: 12-20 repetitions with moderate weight in the majority of the pyramid levels
Conclusion:
Pyramid training is a versatile tool that can offer you both muscle growth and strength gains. It is ideal for setting new stimuli and breaking through plateaus. With the different forms you can optimally adapt your training to your goals and achieve your progress.
