Many fitness novices choose to use a fixed weight, Set (set), and Rep (times) to complete an action. For example: 4 sets of bicep curls use 20 pounds to complete 8 Reps, and there is not much change. If this is the case for you, you might as well come in and learn how to use the pyramid training method, it is very effective!
Rising Pyramid Method
The training weight of each group is increased gradually, but at the same time, the number of repetitions of each group is reduced. Example:
Set 1：15 Reps／20kg
Set 2：12 Reps／25kg
Set 3：10 Reps／30kg
Set 4：8 Reps／35kg
Advantages:
Muscle training can cover different group ranges (Rep Range), making training more comprehensive;
Before training with maximum weight, the muscles can be slowly warmed up and prepared to reduce the risk of injury;
Suitable for all fitness people, including fitness novices.
Disadvantages:
It is not conducive to challenging the best personal weight record. Novices may have exhausted their strength in the first few sets of training.
Descending Pyramid Method
Reduce the weight for the next set, but increase the reps for each set. Example:
Set 1：8 Reps／35kg
Set 2：10 Reps／30kg
Set 3：12 Reps／25kg
Set 4：15 Reps／20kg
Advantages:
Muscle training can cover different group ranges (Rep Range), making training more comprehensive;
Favorable challenge for heavier training weights.
Disadvantages:
It is only suitable for fitness people with certain experience, because they understand the maximum strength of their own muscles. Not recommended for novices;
This training method needs to be carried out after a certain degree of warm-up to reduce the risk of injury.
Complete Pyramid Method
In a simple sentence, the ascending pyramid method and the descending pyramid method are carried out in parallel, for example:
Set 1：15 Reps／20kg
Set 2：12 Reps／25kg
Set 3：10 Reps／30kg
Set 4：8 Reps／35kg
Set 5：10 Reps／30kg
Set 6：12 Reps／25kg
Set 7：15 Reps／20kg
Advantages:
Muscle training can cover different set ranges, making training more comprehensive;
Strengthen muscle strength and endurance;
Increase the volume of training, which is beneficial to muscle growth.
Disadvantages:
Due to training VolumIf e is high, novices are likely to exhaust their efforts before completing Set 7;
It takes longer.
The above are three pyramid training methods, and no one is the best. You may wish to use the above three training methods in a training session to ensure that the muscles receive stronger stimulation.