Pyramid sets are a fun way to breathe new life into your workout routine. Without changing any of your exercises, you can use pyramid sets to shock your body and progress your training.
The term “pyramid set” typically refers to multiple sets of an exercise (or exercises) with descending or ascending numbers of reps in concurrent sets.
For example, you might only do 1 rep on the first set, then do 2 on the second all the way up to ten. Then you can start working your way down, like going up and down the steps of a pyramid.
You can do this with a circuit workout as well, performing increasing reps of several exercises in succession. (1 push-up, 1 pull-up, 1 dip; 2 push-ups, 2 pull-ups, 2 dips, etc.)
This type of pyramid protocol can become a serious endurance challenge after a few sets. It’s also a way to make a game out of building up your conditioning. Changing the number of reps not only mixes it up for you mentally, it also keeps your body guessing. But don’t forget, working out is serious business – it ain’t a game!
Pyramid sets are commonly seen in weight training as well. In this context, one will usually increase the weight as the reps decrease. In the weight room you might do your first set of squats with 95 lbs. for 10 reps, then 135 lbs. for 8, followed by 185 for 6, etc. This is a great way to build strength and size.
Check out this video of me trying a pyramid workout that I got from my friends The Bar-barians. The pyramid goes from 1-5 reps with pull-ups, muscle-ups and dips. Boy were my arms tired!
httpv://www.youtube.com/watch?v=cl9EVomoGtM