Do you feel like you are stuck in a rut at the gym? Are you struggling to increase your training load? Or maybe you are just bored with the monotony of pushing weights. Either way a change is needed to rejuvenate your training and to help you push through to new, exciting levels. A great option to do this is to implement pyramid sets into your training

Pyramid sets refer to a popular method of loading patterns for strength training. The wide base of a pyramid represents the first set of your training which would be your lightest intensity or percentage of 1-Rep Max (1RM). It also goes without saying that it will also represent the highest volume or number of reps. Each additional set forms another layer of the pyramid and with each layer the intensity increases along with a decrease in number of reps with the final set representing the heaviest weight but the least number of reps.

Why Perform a Pyramid Set?

So, the pyramid forms a nice picture in your training notebooks, but does it offer any benefits apart from training through a range of weights? According to Tudor Bompa, the world's leader in strength periodization, a pyramid set helps prepare the nervous system for higher tensions in a progressive way. This results in the neuromuscular system being in an optimal state for maximal contractions at the peak of the pyramid due to the inhibition of sensors that attempt to inhibit muscular contraction if the load is at first too great.

How to Train Using Pyramid Sets

Pyramid sets are often misused by athletes and coaches alike. The idea is not to go to concentric failure. This would produce high levels of neuromuscular fatigue resulting in less strength gains due to the impairment of fast twitch muscle fibres and increased recovery time required between training.

Bompa recommends not more than a 10 - 15% increase in the loading pattern. A loading pattern that is more than 15% is too broad for increased strength gains and you will end up wasting your time. To avoid concentric failure and a loading pattern that is too broad, Bompa suggests the following as a sample loading pattern.

To calculate your 1-Rep Max you can either read our article on Maxing Out Your Bench Press for the protocol or can get an estimate by knowing how many reps you can do to failure. In the table below, if you can do maximum of 4 reps of a certain exercise then that weight would represent 90% of your 1-Rep Max

Remember that sufficient rest between sets is essential. The nervous system requires at least 2 minutes recovery time so don’t start the next set before this.

Sample Exercise Program

Dumbbells are great training aids for doing Pyramid sets due to their high versatility. You could require 10kg dumbbells for a certain exercise before jumping to the next exercise that requires 15kg dumbbells. Instead of needing to add weights to a barbell a barbell you can just drop one set of dumbbells and start the next exercise with the next set of dumbbells. Dumbbells can also allow more variety of exercise.

In the program below, perform one set of all the exercises for 5 reps at 80% before moving onto the second set of every exercise of 4 reps and 82.5% of 1RM. Ideally you should be having 2 minutes rest between every exercise. However, in a circuit like we are doing here you could reduce that slightly to 90 seconds between exercises in the same set and then have a longer 3 - 4 minute rest at the end of the round of exercises. If 80% of your 1RM is too much for you now, you can perform the same sequence but start at 70% 1RM.

Exercises

• Dumbbell walking lunges

• Half kneeling single arm dumbbell shoulder press

• Dumbbell deadlifts

• Dumbbell renegade rows

• Dumbbell single overhead tricep extension

• Dumbbell hammer curl

Sets

• 5 reps at 80%

• 4 reps at 82.5%

• 3 reps at 85%

• 2 reps at 90%

• 1 rep at 95%

Pyramid sets are highly versatile and can be used by sportsmen and recreation athletes alike. The main goal of a pyramid set is to increase strength gains by preparing the nervous system through progressively increasing the load.

The loading pattern of a pyramid set can be applied to any exercise, but dumbbells work really well for this type of training by reducing the need to constantly change the weights on a bar. So, give the pyramid set a go and give yourself a mental break from your current training and to break through to new strength gains.

Want to give another training style a go? Find another in our blog: What is a Drop Set?

Written by guest author Brendan McBirnie.

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Tags: Equipment > Power Racks and Cages ; Exercise Type > Strength ; Misc > Workout