subject: Pyramid and Pyramid Training - Which Works For You? [print this page] Pyramid and Pyramid Training - Which Works For You?
Pyramid and Reverse Pyramid Training - Which works for you? Progressive overloading of muscles is nothing new - it's just one of the best ways to build big muscle. Overload can mean an increase in weight used, repetitions or anything that makes a muscle work harder.
Pyramid techniques - both standard and reverse - are a great way to progressively overload muscles. The problem is, some disagree which is better.
The conventional method of pyramiding up in weight while also pyramiding down in repetition number, may not be the best way. Some say it wastes time and precious energy during a workout. Others swear by it, saying that gradual build up is the only way to reach a max.
A typical routine in a standard Pyramid workout would look like this. Let's use the squat as an example:
135 lbs. warm up for 12 to 15 reps
185 lbs. for 10 reps (70% max)
205 lbs. for 4-5 reps (85% max)
Cool down set of 175 for 12 reps (90% max)
Reverse Pyramid techniques, on the other hand, were developed in the 70s by Mike Mentzer, consisted of one high intensity set, (with a total of three sets), with the idea that it embodies three principles:
(1) You either train long or hard - but you can't do both, (2) before muscles can get big, they must get strong, and (3) higher intensity recruits a larger number of stimulated muscle fibers at one time.
Standard training routines recommend that the weight stays the same or increases with each successive set of a movement. Reverse pyramid training begins with the heaviest set, and then reduces weight for each set thereafter - a total of three.
This makes sense because in the first set - after a good warm up - you will have the most energy you're going to have in that training session. So the first set should really be a weight you can handle for a maximum of 6 repetitions. The next set will use less weight and will require a few more reps - usually 8 total. The next, maybe 9 or 10 reps, using lower weight. A reverse pyramid workout uses a 6, 8, 10 rep scheme, with weight descending from the heaviest to the lightest. Let's use bench press as an example: ~
Warm up with 135 for 10 reps
Heavy set: 315 (for example) for 6 reps (85% max)
285 for 8 reps (80% max)
225 for 10 reps (70% max)
Some will do a fourth set as personal preference (60% max)
Both of these methods are time-consuming, and require preparation of having weights at the ready for successive sets. But don't confuse pyramid sets with drop sets - though you can combine the two. For pyramid techinques - regular or reverse - to be effective, you need to take rests in between sets.
Occasionally, you may want to combine efforts of both, and actually use a true pyramid shape. This can be done as a continual drop set, but should be a single giant set with a bit of rest in between. I recommend trying this only with large muscle groups, such as legs or back:
12 reps @ 60% max
10 reps @ 70% max
8 reps @ 80% max
6 reps @ 85% max
6 reps @ 85% max
8 reps @ 80% max
10 reps @ 70% max
12 reps @ 60% max
Recommendations for pyramid and reverse pyramid training vary, but typically, a traditional pyramid training routine should be undertaken during a precontest cycle. You can incorporate drop sets into the routine, or do them with rest in between sets. Reverse pyramid training should be undertaken only in the off season, as it is much more intense with a leading set that is a maximum lift.
