Are you looking to get lean and burn fat? In that case, Pyramid Training could be your answer.
Pyramid training is one of the simplest yet incredibly effective ways of building your strength and muscle mass. Whether you’re looking to add size to your frame or are simply looking to try something new, this is one workout that’ll definitely help you!
This training method utilizes a combination of upward and downward sequences in weight, sets and reps, which in turn helps you in maximize your weightlifting goals.
That’s not all! In addition to enhancing your overall size and helping you with strength gains, this training technique is equally useful in developing stronger and increasing muscle endurance – making you tougher. It is a particularly ideal training method for beginners, who are looking to understand their progress with time.
So, if you’re looking to build your strength and muscle mass, here’s everything you need to know about Pyramid Training.
What Exactly Is Pyramid Training?
At this point, many of you might be wondering what exactly is, pyramid training. The training goes by its name and like you’ve already guessed, this is closely related to the structure of pyramids. On a basic level, this training is about performing a couple of exercises for a specific rep and then going back to the first exercise, in an attempt to tire your muscles. You can use this training either in an upward, downward or combination sequence, both in your reps as well as weights. The training works because you end it with a higher volume and density.
In most resistance training workouts, the pyramid acts as a basic structure which you create by arranging both your reps and sets for a specific exercise. You begin by starting out on a lighter note after which you can step up on the weights you use for your next couple of sets. As you keep adding the weights, the total number of reps you perform goes down. This in turn, also illustrates the inverse relationship that both these variables share.
Many of my clients have used this training technique, and like you can already guess, most of them have enjoyed unbelievable and truly amazing results. Not only does this training work with your body, but it is equally challenging and fun for your mind as you’re having to push yourself as the weights increase.
You can try pyramid training with any fitness equipment, and in case you’re stuck, you can always try using your own bodyweight – which is a perfect way of adding a HITT element to the workout. It’s amazing what a little creativity and imagination can do!
Due to its immense effectiveness, many fitness enthusiasts who are just starting out, follow this regime. Although it cannot be deemed as a quick fix, it has still turned out to be effective for several athletes over the last couple of years. The best part about this technique is that it doesn’t focus on any specific equipment. So, whether you’re into barbells, kettlebells or anything else - you can use this training method with virtually any/all equipment you have to hand.
Benefits of Pyramid Training
Warming Up - This is probably one of the most viable advantages of pyramid training. Unlike most other exercises, it incorporates the warm-up sets as a part of the exercise. You start with relatively lighter exercise after which you gradually start adding the weight. This weight reaches your target muscles and helps you build a better body and stronger endurance. If you’ve ever visited the gym, you’d know that lifting your maximum weight is impossible without a solid warm up. In fact, you wouldn’t even get near your maximum ability if you don’t go through a warm up.
However, such is not the case with pyramid training. Here, you’ll be able to lift greater weight and reduce your possibilities of any injury by adding a subsequent scheme of regular warm-ups.
According to BPI sports athlete, Abbie Browns, pyramid training is one of the safest and simplest ways to build endurance. She mentioned that she wasn’t really aware of pyramid training when she first started out, but after introducing it, her entire routine and training regime transformed for the good. She recommends athletes to start with the lightest exercise to warm up the muscles, after which they can challenge their limits by increasing the weights as much as they can. She further added that this system not just warms up your muscles, but it also reduces the possibilities of injury and prepares your target muscles to lift greater and bigger weights.
More Strength Gains
This is yet another reason why you should perform pyramid training. Ascending pyramids are ideal for anyone who’s looking for strength gains. Several powerlifters and athletes looking to gain maximum strength do not take nearly as many of those sets to their muscle failure when compared to bodybuilders. When you use pyramid training, you get a chance to generate maximum power on the last one to two sets where you need to move your heaviest of weights. The sets preceding this are nothing but warm-ups. Interestingly, none of these weights leads to muscle injuries.
Increases the Volume Of Your Exercise
Pyramids usually add a lot of volume to your regular exercise. So when you follow an ascending pyramid regime and increase the weights over the next couple of sets, it usually ends up with you performing a lot of sets. This ensures that you perform higher volume of exercise which is also an excellent determinant of muscle growth. Due to this reason, multiple set training is deemed to be relatively superior to the low-volume work (particularly to induce hypertrophy).
Pyramid training is one of the best ways to ensure proper and consistent muscle growth. At the same time, it also helps you get big, enhances your strength and helps you build lean muscle. Although it comes with the risk of inadvertent muscle failures, still considering its plethora of benefits, this is definitely the way to go!