Pyramid Sets
Increasing weight while decreasing reps with each successive set.
Updated
Pyramid training involves progressively increasing weight while decreasing reps through multiple sets. An ascending pyramid goes from light to heavy, while a full pyramid includes descending sets back down. This method provides warm-up, peak strength work, and volume in one structure.
Examples
- 12 reps, 10 reps, 8 reps, 6 reps (increasing weight)
- Full pyramid: up then back down in weight
- Building to heavy sets
Related Terms
Reverse Pyramid Training
Starting with the heaviest set first, then reducing weight for subsequent sets.
Training Intensity
How heavy the weight is relative to your maximum, or how hard you work during a set.
Progressive Overload
The gradual increase of stress placed on the body during exercise training.
Compound exercises
Put this into practice with exercises from the library.
Common questions
What is Pyramid Sets?
Increasing weight while decreasing reps with each successive set. Pyramid training involves progressively increasing weight while decreasing reps through multiple sets.
What exercises train the Pyramid Sets?
Good options include Speed Box Squat, Speed Squats, Spell Caster, Spider Crawl, Split Clean. Each links to a step-by-step guide with demonstration images.
What are examples of Pyramid Sets?
12 reps, 10 reps, 8 reps, 6 reps (increasing weight); Full pyramid: up then back down in weight; Building to heavy sets.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus