Pyramiding Program

There are several advanced weight training techniques and approaches that can be used to accelerate increases in lean muscle mass and strength. Performing a pyramiding routine within a weight training program is an excellent way to rapidly increase lean muscle mass, strength and muscular definition, all while potentially reducing excess body weight.

One of the primary purposes of performing a pyramiding routine is to break through strength plateaus that occur as you progress through your weight training program. Performing a pyramiding routine will force your muscles to increase in strength as you place a heavier load on them.

Similar to super sets, push/push and pull/pull routines, pyramiding routines can add a high level of variety to your weight training program. However, pyramiding routines should not be the only technique that you use when performing your strength training routine.

Simply put, the most common form of pyramiding involves performing an exercise in which you increase the weight while decreasing the number of repetitions as you progress through the sets for that specific exercise. Below is an example of how a pyramiding routine could be implemented when performing the flat barbell bench press exercise:

• 1st Set: 10 repetitions at 135 pounds
• Rest: 30 to 120 seconds


• 2nd Set: 8 repetitions at 185 pounds
• Rest: 30 to 120 seconds


• 3rd Set: 5 repetitions at 235 pounds
• Rest: 30 to 120 seconds


• 4th Set: 3 repetitions at 275 pounds
• Rest: 30 to 120 seconds


• 5th Set: 1 to 2 repetitions at 300 pounds

Pyramiding programs are ideal as an isolation technique where you target one specific major muscle group during each weight training session, and it's also very applicable to sessions that include multiple muscle groups. However, use caution when performing a pyramiding routine that combines major muscle groups as pyramiding programs generally require more weight, effort and intensity. Because of this, it is highly recommended that you perform the routine with a training partner (i.e. spotter) as they will be able to provide assistance in the event that you are unable to complete the exercise on your own.

An Alternative Approach To Pyramid Training

Another approach to performing a pyramiding routine is to reduce the weight and increase the number of repetitions as you progress through the sets for a specific exercise. This form of pyramiding is typically defined as an inverse or reverse pyramid.

The benefits associated with performing an inverse pyramid routine are increased muscular endurance and muscular definition. However, it is important to remember that, similar to the typical pyramiding routine, you should approach or reach failure when performing each set. Below is an example of a reverse pyramid routine using the same example as before, the flat barbell bench press:

• 1st Set: 1 to 2 repetitions at 300 pounds
• Rest: 15 to 30 seconds


• 2nd Set: 3 repetitions at 275 pounds
• Rest: 15 to 30 seconds


• 3rd Set: 5 repetitions at 235 pounds
• Rest: 15 to 30 seconds


• 4th Set: 8 repetitions at 185 pounds
• Rest: 15 to 30 seconds


• 5th Set: 10 repetitions at 135 pounds

Performing a traditional pyramid requires you to increase the amount of weight you use as you progress through your sets for a specific exercise. In other words, as you fatigue the muscle group(s) required to perform the exercise, you increase the weight. This approach tends to build lean muscle mass and strength at an accelerated rate.

On the other hand, performing a reverse pyramid requires that you decrease the amount of weight as you progress through your sets for a specific exercise. This approach tends to build muscular endurance and muscular definition.

Allowing for Appropriate Rest when Performing a Pyramiding Routine

Determining the appropriate amount of rest when performing a pyramiding routine involves two aspects: the amount of rest between sets and the amount of rest between weight training sessions. In both cases, rest is of the utmost importance.

When resting between sets, you will want to ensure that you allow only enough time for the muscle groups involved to recover to the point that you are physically able to perform the next set.

In general, 1 to 5 minutes (at an absolute maximum) of rest in between sets should be adequate for most muscle groups. However, it is important to remember that the intent of performing a traditional pyramiding routine is to push and force your muscles to increase in size, density, and strength. To accomplish this, you will need to maintain a high level of focus, intensity and effort.

When performing a reverse pyramiding routine, you will want to decrease your between-set rest time to 15 to 30 seconds. Since you are reducing the amount of weight with each subsequent set, you will want to ensure that you allow as little rest as possible. By doing so, you will force your muscles to increase their endurance and reduce the time required for them to recover. Again, a high level of focus, intensity and effort is required.

The other form of rest to consider is the amount of time you allow each muscle group to rest between weight training sessions. In general, you will want to allow 24 to 48 hours to elapse before you exercise the same muscle group again. In fact, studies have shown that without adequate rest in between workout sessions, pyramid routines tend to reduce lean muscle mass and decrease muscular strength.

Obviously, this would not be the intent of performing a pyramiding routine. Performing a pyramid routine will generally cause a larger number of tears in the muscle tissue, and require a larger amount of rest to properly recover and repair. As a general rule, if your muscles are still sore from a previous weight training session, your muscles are still in the repair and recovery stage and require more rest.

The Benefits of Performing a Pyramiding Routine

1. Exhaustion of Muscle Tissue: Effectively performing a pyramid weight training routine requires that you perform each set with a high level of effort and intensity. By constantly changing the amount of weight that you lift between sets, you are shocking your muscles and forcing them to adapt to the demands you are placing on them. This approach will actually encourage lean muscle tissue development and increases in muscular strength.

2. Variety: Similar to other alternative weight training techniques (push/push, pull/pull, and super sets), pyramid routines provide a great deal of variety when compared to a typical push/pull routine. Not only does this variety force your muscles to continually evolve and adapt to the demands you are placing on them, it also produces positive effects in terms of enthusiasm, motivation and dedication as well.

3. Provides an Excellent Warm-Up: Performing a traditional pyramiding routine allows the muscles and joints involved in the exercise to adequately warm up. This is because you will begin the exercise that you are going to perform as a pyramid with a lesser amount of weight and a higher number of repetitions. By doing so, your muscles and joints will be sufficiently warmed up by the time you perform the same exercise with a heavier amount of weight.

   On the other hand, if performing a reverse pyramid you will want to ensure that you adequately warm up the muscles and joints that will be involved in your routine through a traditional cardiovascular warm-up and stretching session. This is because reverse pyramids begin with a large amount of weight and a small amount of reps, requiring your body to be warmed up upon performing the very first rep.

4. An Easy Way to Monitor Your Strength Gains: Many individuals find that performing a pyramid routine allows them to determine when it's time to increase the amount of weight they use when performing the same exercise under their normal weight training routine.

5. Progressive Resistance and Overload: Performing a pyramid routine is the best way to achieve rapid increases in lean muscle mass and strength. By increasing the weight and decreasing the repetitions with each set, you will force the muscles involved to develop and evolve to a point where they can perform the exercise with less effort.

Regularly adding a pyramiding routine to your weight training workout is an excellent way to keep your muscles off-balance and force them to develop in both strength and mass. Pyramiding routines have been a mainstay for many successful weight trainers and will continue to be going forward.

However, it is important to understand that a pyramiding routine is an intermediate and advanced technique that should not be implemented by individuals just beginning their weight training routine.

The primary goal for individuals that are beginning a weight training program is to learn the various muscle groups and their function, to learn how to perform each exercise correctly and with the proper form, and to develop structural strength.

Once those initial goals are accomplished, all individuals that regularly weight train should incorporate either traditional pyramiding or reverse pyramiding concepts into their weight training routine. While performing a pyramiding routine requires a greater level of focus, intensity and effort, the results will are well worth it.