The simplest and most practical "pyramid" training

It means that when practicing a certain action, you gradually increase the weight of each set and reduce the number of repetitions of each set accordingly, until the weight is added to the pre-arranged maximum weight, and the number of repetitions is gradually reduced to the pre-arranged minimum number.

The weight of this exercise forms a tower-like shape with a small top and a large bottom. This type of training is called pyramid training.

How to use the pyramid training method

For example, when we do the barbell chest press exercise, the initial weight is 20 kilograms, which is the weight of the lever. Generally, we do it 15-20 times to fully activate the shoulder and elbow joints involved in the exercise, and at the same time the pectoralis major muscle is also warmed up.

Then gradually increase the weight. In the second group, the weight can be increased to 30 kg, and the number of exercises should be reduced accordingly. You can do it 12 times, and so on.

When the weight is increased to 80% of what the body can bear, you can do 2-3 movements accordingly.

Requirements for Pyramid Training

Generally, do not impact the maximum load weight at one time, as it is quite dangerous. If you are an advanced trainee, in order to progress faster, you can increase the weight to your limit and only do 1 repetition.

When doing this kind of exercise, you should pay attention to the rationality that the number of exercises is inversely proportional to the increase in weight. That is, as the weight increases, the number of reps decreases accordingly.

Generally speaking, the most reasonable number of times is 15, 12, 10, 8, 6, 2, and 1. The weight should be determined according to your actual situation.

Intermediate trainees only need to do 6-8 reps with the same load weight. After that, you can do 3 sets of 6 load exercises, and the effect is also very good.

For advanced training, you can also repeat the exercise when you reach 1 rep of the load weight. Generally you can do 3-6 sets. If you want to progress faster, you can gradually reduce the weight after practicing with a load once, and then start increasing the number of times. Continue until you have reduced the weight enough to do 8-10 reps.

The pyramid exercise method for one part should not exceed 40 minutes. Intermediate trainers only need to practice for 30 minutes. The interval time between each movement should also be gradually increased from the initial 30 seconds. Rest between sets should not exceed 4 minutes.