What Is a Pyramid Set? Benefits Of Pyramid Sets

What Is a Pyramid Set?

A Pyramid Set is one of the top techniques for garnering both strength and size. This weight training assists you in making progress with all your workouts. It doesn’t just add variety to your routine but also fine-tunes your daily workout regimen.

The whole theory behind this training consists of how we boost resistance and reduce the repetitions as we finish a pyramid set. You can compare it to the actual pyramid and its shape.

We begin with a light weight accompanied by more repetitions. The resistance gradually increases and decreases the repetitions during your workout.

Pyramid Set Definition

Pyramid Set consists of a collection or group of sets involving the exact exercise, which begins with lightweight and increased reps and builds up to heavier weight, along with decreased reps.

A complete pyramid training set consists of this but with an extension. It reduces the weight after you reach the peak till you finish the pyramid. Also, sometimes this training only consists of the upward sets.

Pyramid Set



Pyramid Set Types & How They Work

Let us break down the three types of pyramid sets. They are as follows:

Ascending Pyramids – This set involves increasing the weight and decreasing the reps for every set.

  • Set 1 – It should be light weight with over 12-16 reps.
  • Set 2 – The weight should be light/medium with about 10-12 reps.
  • Set 3 – It should be of medium weight with over 8-10 reps.
  • Set 4 – It should be of heavy weight involving about 4-6 reps.

Descending Pyramids – This set consists of decreasing the weight and increasing the reps with every set.

  • Set 1 – It involves a heavy weight with about 4-6 reps.
  • Set 2 – The weight should be medium with over 8-10 reps.
  • Set 3 – The weight should be medium/light with over 10-12 reps.
  • Set 4 – It should be a light weight consisting of 12-16 reps.

Triangle Pyramids – Now, this method consists of both descending and ascending pyramids.

  • Set 1 – The weight should be light involving 12-16 reps.
  • Set 2 – Here, your weight should be light/medium of over 10-12 reps.
  • Set 3 – It involves a medium weight of about 8-10 reps.
  • Set 4 – The weight should be heavy involving 4-6 reps.
  • Set 5 – You will use a medium weight that consists of 8-10 reps.
  • Set 6 – You will use a light/medium type of weight with over 10-12 reps.
  • Set 7 – You will use a lighter weight involving 12-16 reps.

You need to realize that when you are going back down with the weight in this triangle method, your strength will reduce. It won’t be possible for you to finish your desired reps as you did during the beginning of your routine.(1)

What Is a Pyramid Set?


Pyramid Set & Its Benefits

Now, let us delve into some of the benefits that this workout provides. They are as follows:

Warming Up – The perfect way to warm up is by starting your pyramid sets using lower weights. There are many folks who perform three or more sets for warming up. It helps in preventing injuries, and your muscles also get primed to execute heavy lifting. Pyramid training consists of gradually boosting the weight on every set while reducing the reps at the same time.

Improved Training Intuition – Pyramid training is all about intuition. You will begin to feel out of every set once you start making progress. When you perform this method, you won’t know what your top weight is or the number of reps that you will get.

Yes, you will have some type of idea; however, it will change based on the sets’ progress. You are not limited by set/rep of specified ranges. You have complete freedom to intuit and autoregulating your training.

CNS Activation – For maximizing your strength, you need to activate your Central Nervous System or CNS. It is one of the crucial key factors that you need to know of.

One good thing about pyramid sets would be how it activates your CNS. There are many folks who fail to lift weights from the start at the gym. However, they are able to do so by using pyramid sets, enabling them to build, progress, and make their way up.

Numerous Rep Ranges – Pyramiding allows you to train in several rep ranges. When you train in numerous rep ranges, you hit your muscles with varying types of stimuli. Your body will become stagnant if you are continuously training within the exact rep range.

However, pyramiding enables you to change it up, allowing your muscles to feel a variety of stimuli. It hits both forms of fast-twitched muscle fibers for ensuring optimal growth. Plus, it’s always fun when you mix it up.

Motivated 24×7 – It is normal to lose your motivation to work out when you stick to the same routine all the time. Nothing good can come out of lifting the same weights and performing the same exercises. We all know that consistency will push you towards garnering your desired fitness goals. However, you can’t be consistent in the absence of motivation.

Promoting Proper Form – When it comes to weight training, you need to prioritize technique and form. Every set that comes before the top set consists of low intensity. It allows proper form and erases the chances of breaking down. It enables you to practice and execute strict forms concerning the ascending sets. You will precisely perform the form once you get to the top set. It is possible since you were working with manageable weights.

Stores Your Energy – Many folks will perform more than one heavy compound lift at the gym. So, it is very important to pace yourself, which is possible through pyramid training. Every set elevates the workload but reduces the reps. Your complete volume must be moderate instead of being extremely high. It enables you to repeat the exact procedure on other exercises and lifts.

The Verdict!

Pyramid sets help build both your strength and endurance. In this workout, you are challenging your muscles with sufficient reps and resistance for building and securing mass.

Its benefits don’t just stay in the muscle field, but it also impacts your psychological health. Ensure that you eat right and work out in moderation with this technique.


Jason Shaw is an experienced bodybuilder, gym owner, nutritionist and content creator for many websites. He has competed at a high level and wants to bring that experience in muscle building, fitness and nutrition including supplements to our many readers, whether you're a skinny guy want to build muscle or a seasoned bodybuilder.

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