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Pyramid training is one of the most interesting and effective training schemes ever devised. Originally created by Joe Weider It is ideal for when you want to see the effects of your work in the gym faster.


What is pyramid training?

Pyramid training can be used in most exercises for and all muscle groups. The basic principle is to increase the weight in each successive set – progressive overload, while reducing the number of reps. Training your weight like this allows you to challenge yourself with really heavy weights and minimize injuries at the same time. Theoretically - if someone put the maximum load on the barbell in the first set and tried to perform eight or ten reps, it would be a very effective training. But you can't train in this way because of the high risk of injury when exercising with maximum weights without preparation and warm up. So, another method must be used for many this is pyramid training.

Start with 60% of your current one rep max. Do 15 reps with this weight. Then increase the weight to 70% and perform a set of 10-12 repetitions. The next step is to load 80% of your maximum and do 5-6 repetitions. The last set is 1-3 repetitions with maximum weight.

Note, another option is to replace the last set of maximum weight with a set reduced to 60% for about 10 reps. This type of muscle surprise can bring unexpectedly good results in the form of muscle mass development. Experiment and find out which solution is better for you.


What is the maximum weight?

It is a weight (e.g. barbells) with which we are only able to perform one to a maximum of three fully correct and independent reps. If you manage to do one more repetition, that was not your maximum weight. Of course, the number of reps and the value of the maximum weight are not constant. You will modify them as you progress. After all, that's what you're striving for with pyramid training.


What exercises are suitable for this type of training?

All exercises based on the use of weights - exercises with a barbell or dumbbells or with weighted machines. In the pyramid method, both isolated exercises (e.g. bending the forearms with dumbbells) and multi-joint exercises (squat) work well.


Advantages of pyramid training

  • Prepares the muscles to face heavy weights with a low risk of injury.
  • It is much more effective than training based on typical sets with small load modifications - it allows you to see progress quite quickly and increase the weight during exercise.
  • Pyramid training works great on the psyche - it is really motivating and for many, eliminates boredom, because in each set we distribute our strength differently.

An example of a pyramid training scheme

Pyramid training can be incorporated into your current training. In this way, you can perform one particularly important exercise for a given training unit, e.g. barbell chest press or squats. You can also do more exercises this way. However, it should be remembered that this can significantly extend the training time, because instead of the standard three sets of 12 reps, you will do five or six of them.


Who will it work for and for whom not?

  • Requires experience, because you need to know your maximum on that day, under those circumstances. Therefore, if a beginner wants to try this type of training, it is better to use an isolated exercise with the help of a machine than a multi-joint and demanding exercise such as squat or deadlift.
  • Training requires impeccable technique so as not to increase the risk of injury at the highest weights.
  • The effects of this training will be noticed by people with some exercise experience who needed a new stimulus to surprise the muscles and enjoy their training again.
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