Training Techniques: Intro to Pyramid Sets

This post is the first of several that will summarize workout styles that can be used by beginners and advanced weight lifters alike. The first workout technique that we will focus on is pyramid sets.

Commonly referred to as a “classic” or “old school” approach to training, pyramid sets are a tried, tested and true mechanism for building muscle and trimming fat. Although there are a few variations of pyramid sets (ascending, descending, etc.), the most common method is to increase the weight each set, while reducing the number of repetitions.  Typically, you will perform 3 or 4 sets of each exercise, and follow a strict number of repetitions (e.g., 12, 10, 8, 6). For example, a pyramid set of bench presses will look like the following:

Set 1: 135 lbs x 12 reps

Set 2: 165 lbs x 10 reps

Set 3: 185 lbs x 8 reps

Set 4: 205 lbs x 6 reps

Of course, this is only an example. Regardless of your training level, you should lift heavy enough that you struggle for the last few repetitions of each set. Make sure to only rest between 60 and 90 seconds in between sets.

With the added weight of each set, it is very important to workout with a partner or ask someone to spot you. Having a partner is both safer, and you’ll find that having that extra set of eyes on you will push you much farther.

The number of exercises you do during a workout will vary. However, if you were working out chest (as we’ve already started) you could continue with 3-4 more chest exercises to complete your chest workout in pyramid fashion.

Incline barbell bench press

·         3 sets of increasing weight, for 12, 10, and 8 reps

Flat bench dumbbell flyes

·         3 sets of increasing weight for 15, 12, 10 reps

Cable crossovers

·         3 sets of increasing weight for 15, 12, 10 reps

Remember to always warm up prior to your workout.

Whether you’re new to the gym, or an experienced weightlifter, these pyramid sets should be in your fitness arsenal.