{"id":41040,"date":"2022-02-10T21:12:05","date_gmt":"2022-02-10T21:12:05","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=41040"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"what-is-a-pyramid-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/","title":{"rendered":"What Is A Pyramid Workout? Here\u2019s Everything You Need To Know About This Technique"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#What_Is_A_Pyramid_Workout\" >What Is A Pyramid Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#How_Does_A_Pyramid_Workout_Work\" >How Does A Pyramid Workout Work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Standard_Pyramids\" >Standard Pyramids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Reverse_Pyramids\" >Reverse Pyramids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Diamond_Pyramids\" >Diamond Pyramids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Step_Pyramids\" >Step Pyramids<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#What_Are_The_Benefits_Of_Pyramid_Workouts\" >What Are The Benefits Of Pyramid Workouts?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Pyramid_Training_Includes_Warm-Ups\" >Pyramid Training Includes Warm-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Pyramid_Training_Strengthens_Your_Core\" >Pyramid Training Strengthens Your Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Pyramid_Training_Can_Help_Activate_Your_Central_Nervous_System\" >Pyramid Training Can Help Activate Your Central Nervous System<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Pyramid_Training_Keeps_You_Motivated\" >Pyramid Training Keeps You Motivated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Pyramid_Training_Lets_You_%E2%80%9CFeel_Things_Out%E2%80%9D\" >Pyramid Training Lets You \u201cFeel Things Out\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Pyramid_Training_Can_Help_You_Pace_Yourself\" >Pyramid Training Can Help You Pace Yourself<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#What_Are_The_Risks_Of_A_Pyramid_Workout\" >What Are The Risks Of A Pyramid Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Pyramid_Workouts_And_Muscle_Failure\" >Pyramid Workouts And Muscle Failure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Pyramid_Workouts_And_Muscle_Size\" >Pyramid Workouts And Muscle Size<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#The_Dos_And_Donts_Of_A_Pyramid_Workout\" >The Do\u2019s And Don\u2019ts Of A Pyramid Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Dont_Do_Your_Warm-Up_Sets_Until_Failure\" >Don\u2019t Do Your Warm-Up Sets Until Failure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Dont_Push_Yourself_Too_Hard_At_The_Beginning\" >Don\u2019t Push Yourself Too Hard At The Beginning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Pay_Attention_To_Your_Form\" >Pay Attention To Your Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Ensure_You_Warm-Up_And_Cool_Down\" >Ensure You Warm-Up And Cool Down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Pyramid_Workout_Example\" >Pyramid Workout Example<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Ascending_Pyramid_Workout_Routine_For_Muscle_Strength\" >Ascending Pyramid Workout Routine For Muscle Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#Descending_Pyramid_For_Muscle_Building\" >Descending Pyramid For Muscle Building<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Working out can turn out to be a very gruesome task. That said, our bodies are masters of adaptation. Over time, the tasks that used to be hard to accomplish become easier and you eventually hit a plateau. Now as much as plateaus can be frustrating, there are at least several ways of getting past them and one is pyramid workouts. <\/span><span style=\"font-weight: 400;\">In this article, we tell you everything you need to know about pyramid training and how you can use it to boost your workouts.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_A_Pyramid_Workout\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_A_Pyramid_Workout\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Pyramid_Workout\"><\/span><strong>What Is A Pyramid Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Short answer? These are sets of workouts consisting of similar exercises that vary in intensity at each stage. In most cases you\u2019ll ideally start on the lightweight workouts with higher reps and progress toward heavier ones with lower reps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A full pyramid on the other hand is a more comprehensive version of the normal pyramid <a href=\"https:\/\/betterme.world\/articles\/workouts-to-lift-breasts\/\">workouts<\/a>. In full pyramids, you\u2019ll be required to gradually decrease the weights after reaching the peak and then continue decreasing until the pyramid is complete.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The structure behind pyramid workouts is largely based on the progression principle. This principle states that for continued growth of systems or muscles, stimulus should be periodically increased. Ultimately it will result in an overload that leads to increased muscle mass and strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_A_Pyramid_Workout_Work\"><\/span><strong>How Does A Pyramid Workout Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned earlier, pyramid training is a stepped approach towards doing sets and repetitions. There are, however, different methods you can use to achieve this including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Standard_Pyramids\"><\/span><strong>Standard Pyramids<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In this routine, you steadily increase the weight while decreasing reps for each set. See to it that you adjust the weight and sets for your preferred equipment like barbells or dumbbells to the maximum you can tolerate in each set. Here\u2019s an example of what a standard pyramid would look like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 1 &#8211; 35 lbs x 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 2 &#8211; 45lbs x 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 3 &#8211; 55 lbs x 10 reps<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Reverse_Pyramids\"><\/span><strong>Reverse Pyramids<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This routine involves gradually decreasing the weights while increasing reps in each consecutive set. Here\u2019s an example of what a reverse pyramid would look like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 1 &#8211; 55 lbs x 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 2 &#8211; 45 lbs x 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 3 &#8211; 35 lbs x 14 reps<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_A_Pyramid_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-38766 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5827-1024x576.png\" alt=\"what is a pyramid workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5827.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5827-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5827.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5827-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5827.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Diamond_Pyramids\"><\/span><strong>Diamond Pyramids<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Diamond pyramids involve increasing then decreasing weight in intervals over and extended 5 set muscle blast. Here\u2019s an example of what this routine would look like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 1 &#8211; 25 lbs x 14 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 2 &#8211; 30 lbs x 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 3 &#8211; 35 lbs x 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 4 &#8211; 30 lbs x 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 5 &#8211; 25 lbs x 14 reps<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Step_Pyramids\"><\/span><strong>Step Pyramids<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In this pyramid, you\u2019ll be flowing down and up or up and down (in terms of weight) in an up and down step series. Here\u2019s an example of what a step pyramid would look like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 1 &#8211; 55 lbs x 14 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 2 &#8211; 45 lbs x 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 3 &#8211; 35 lbs x 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 4 &#8211; 45 lbs x 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set 5 &#8211; 55 lbs x 14 reps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All these are just guidelines for planning your workout. Feel free to experiment with it until you find what best suits you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You must now be wondering exactly what are the benefits of pyramid workout routines. We look at that in the next section.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/jump-workout\/\">Jump Workout 101: The Beginner\u2019s Guide To Plyometric Training<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_A_Pyramid_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-38762 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5831-1024x576.png\" alt=\"what is a pyramid workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5831.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5831-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5831.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5831.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Pyramid_Workouts\"><\/span><strong>What Are The Benefits Of Pyramid Workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Have you been wondering how exactly a pyramid <a href=\"https:\/\/betterme.world\/articles\/quarantine-workout-challenge\/\">workout plan<\/a> can be <a href=\"https:\/\/betterme.world\/articles\/best-back-workouts-with-dumbbells\/\">good for you<\/a>? Let\u2019s find out:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pyramid_Training_Includes_Warm-Ups\"><\/span><strong>Pyramid Training Includes Warm-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the leading causes of exercise-related muscle injury is not preparing your muscles for the <a href=\"https:\/\/betterme.world\/articles\/womens-gym-workouts-for-beginners\/\">workout<\/a> through warming up (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16679062\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, when performing a pyramid workout routine, warm-up sets are naturally incorporated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pyramid workout plans usually start off with lighter weights that progressively increase in load. This kind of regimen gets your target muscles warmed up and pliable just before the \u201cmain\u201d part of the workout. Ultimately your risk of injury will be greatly reduced and your capacity to lift more weight increased.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pyramid_Training_Strengthens_Your_Core\"><\/span><strong>Pyramid Training Strengthens Your Core<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ascending pyramids are best tailored for people looking for strength gains (<\/span><a href=\"https:\/\/pdf.sciencedirectassets.com\/277811\/1-s2.0-S1877042812X0017X\/1-s2.0-S1877042812012621\/main.pdf?X-Amz-Security-Token=IQoJb3JpZ2luX2VjEOP%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEaCXVzLWVhc3QtMSJGMEQCIDqM%2B0OkZpPixtNXtsAfAsZoJasSSbLz%2FsuudCgbYd8wAiAuZc3eI0QRs7UvYcqUu4OEwqivUp75DdPNd5It%2FwFTHyr6AwgbEAQaDDA1OTAwMzU0Njg2NSIM%2Bph1IZ8W1NnW96aBKtcD2%2BkdeVnX4FcZE2tLlw1i6%2F0o493LTyCHjLsYVaRBnFp5Yps0DMiW9nMB5UtzzOPuuxC3mPL616dQMpguaFKNM%2FhgqIAiFM%2BVunX2xN37Dp6YnXlr%2BTUyelOM3DImC%2B%2F30B7nQdMgZ9GP3Aaup7h8hwatpP%2FxaqADfhPKZIg1vWOjKIdl7GEwFHyw%2FraZkuU7zrUAJ%2F%2BK4UZS%2F%2BQczLMaA8rreVCUPyDysilDAMLsgkzV3P06pDjqnA%2FitzX2766fTyCP5UASskrihkn1dPmqpzPm1kk2lVC%2F8yzNHiTu9iGKmb3jM4w79%2BRhEHAnn97jv1ng3crzWM%2FBwVNhGAFAkr8LOjtITn3uMx%2Fru%2FLksWAiXwEx5VRgo64ucQ%2BscZfZSjnEtMMpaSYBafr1yondyAWFiSRekrQRvDo0o%2FjkKrG0KaM7%2FsFUNeEbFXCLqJ3yTyItfuJYo4sU23C9ZBMg3sziKUMdWpHKqUdb8vK4ioai13hkXXfkookdSYOBxyDXUO8hcZfMFapuwE1viDAT%2B%2B97u1%2Fp2wgZNtKncuozDguFv5%2FouvzHuHQvyspEzYEr1FP%2FgX1ybQXjnYf%2Bw7jGXXLrGXUDpIwNWpH%2BIwy3uSgsSId4R1AGMJun248GOqYBPnRNY9UJTAieNO1sWvO5YhWeWNjDGU3Jc%2Bbyj6qCBS1kHl363pQHdmd1INrsrtmRFWF%2F4iuwvbHpaGmSOJTMLmB0YmMIG5H1STrnkHojKSqnkknJNHTDGeNiRwcy2%2BsLcndEXcdL3cqNO7anDAlq2eJ7hLOoSl1hEJX%2FteXdDdPfmxCqDo0fbRTEDZ3sCJLkFKlbJFSvy07pt0%2B3KoiT6Fe4n1RXWg%3D%3D&amp;X-Amz-Algorithm=AWS4-HMAC-SHA256&amp;X-Amz-Date=20220130T195048Z&amp;X-Amz-SignedHeaders=host&amp;X-Amz-Expires=300&amp;X-Amz-Credential=ASIAQ3PHCVTY6NFTXHNQ%2F20220130%2Fus-east-1%2Fs3%2Faws4_request&amp;X-Amz-Signature=661c2c8e4da0147603fc3cb3cae04cb5f6711769814f0e0875ceb83134ce7e27&amp;hash=fa9f65c586a7589d2c3765014501f2da8d1b435a4838741e7aed5a4b7b3bad69&amp;host=68042c943591013ac2b2430a89b270f6af2c76d8dfd086a07176afe7c76c2c61&amp;pii=S1877042812012621&amp;tid=spdf-004722e3-af0e-40f2-87b3-952252e91950&amp;sid=bf5b597c79c2b746821be7d763463711eb72gxrqb&amp;type=client\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, some athletes and powerlifters seeking absolute maximum strength can\u2019t pull as many sets as bodybuilders. This is largely attributed to muscle failure and as a result they can only manage about 1-2 per exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pyramid sets workouts are usually tailored in such a way that maximal power is generated in the last 1-2 sets. It is during this period that you\u2019ll need to move the heaviest weights in the workout. The beauty of it all, however, is that the preceding sets can be used as warm-ups, reducing the risk of muscle failure.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pyramid_Training_Can_Help_Activate_Your_Central_Nervous_System\"><\/span><strong>Pyramid Training Can Help Activate Your Central Nervous System<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have indicated that pyramid sets <a href=\"https:\/\/betterme.world\/articles\/swim-workout-for-triathlon\/\">workouts<\/a> are one of the best ways to activate your Central Nervous System (CNS). Working on your CNS (Central Nervous System) on the other hand, is one of the key ways of maximizing your muscle strength (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2017\/07\/170710091652.htm\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). How? Let\u2019s find out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">See, your CNS is responsible for sending signals to your muscles in preparation for action execution. So the better your intentions to work out are communicated, the better you will perform and feel throughout the workout. Ultimately this increases efficiency and overall output in terms of muscle gains (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2017\/07\/170710091652.htm\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_A_Pyramid_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-38750 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875-1024x576.png\" alt=\"what is a pyramid workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pyramid_Training_Keeps_You_Motivated\"><\/span><strong>Pyramid Training Keeps You Motivated<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Working out, regardless of the type, can be very demanding on your body. As such, you may sometimes be tempted to stop when things start getting more challenging. However, this is usually not the wisest of decisions since for you to achieve your goals, you need to see the whole process through.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Several factors like monotonous routines and fear of starting with heavy weights at the beginning of workouts can demotivate you. However, you should not worry about this in pyramid workout routines as it involves gradually increasing weights and reducing reps. With this in mind, be sure to remember consistency is the key to success and you just have to get to the top of the pyramid!<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_A_Pyramid_Workout\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pyramid_Training_Lets_You_%E2%80%9CFeel_Things_Out%E2%80%9D\"><\/span><strong>Pyramid Training Lets You \u201cFeel Things Out\u201d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most dreadful things you can face in a gym is trying to <a href=\"https:\/\/betterme.world\/articles\/bosu-ball-exercises-for-balance\/\">lift weights<\/a> and failing. This is something you can easily avoid in pyramid sets. Usually in pyramid workouts, you\u2019ll be able to tell before attempting to lift the weights whether they\u2019re too heavy for you or not.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find yourself struggling in the earlier warmup sets, moving forward to the heavier sets may be unsafe. This may be an indicator of fatigue, incomplete recovery or you haven\u2019t eaten enough. Take note that you don\u2019t ignore this feedback since it can save you from injuries and a lot of frustration.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pyramid_Training_Can_Help_You_Pace_Yourself\"><\/span><strong>Pyramid Training Can Help You Pace Yourself<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most workouts usually involve compound exercises that can really tire you out. Pacing yourself is a vital aspect of any workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pyramid training can help you pace yourself by progressively increasing the workload while decreasing the reps. This then means that your total volume will be moderate instead of insanely high. Eventually you\u2019ll be able to repeat the same process on other <a href=\"https:\/\/betterme.world\/articles\/full-body-resistance-band-workouts\/\">exercises<\/a> and lifts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, what is the other side of the coin? Are there any risks to pyramid workout sets? Let\u2019s find out.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_A_Pyramid_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-38657 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5545-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5545.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5545-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5545.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5545-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5545.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Risks_Of_A_Pyramid_Workout\"><\/span><strong>What Are The Risks Of A Pyramid Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are two main drawbacks associated with this kind of <a href=\"https:\/\/betterme.world\/articles\/easy-workouts-to-lose-weight\/\">workout regimen<\/a>. They include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pyramid_Workouts_And_Muscle_Failure\"><\/span><strong>Pyramid Workouts And Muscle Failure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Warm-ups are not supposed to be done to muscle failure or even anywhere close to it. This, however, is usually a major concern in pyramid training especially if you start out strong early in the workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it may be tempting to take a set to muscle failure, you should know that it\u2019s not the best of decisions. You\u2019ll only end up compromising your strength which may affect your performance in the proceeding sets. Also taking several lighter sets to failure ultimately undermines your goal, whether it\u2019s building muscle size and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, be sure to stop any warm up sets well before muscle failure. Remember you need your muscles to stay as fresh as possible for the last set which is the heaviest.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pyramid_Workouts_And_Muscle_Size\"><\/span><strong>Pyramid Workouts And Muscle Size<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As discussed previously, there\u2019s always a risk of muscle failure just before your last set in ascending pyramids. This is usually not enough if your primary goal is increasing muscle size.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In order for your muscles to grow, they need to undergo a considerable amount of strain and stress. This is why muscle failure is important for initiating the growth process and falling one set short of this may not cut it. While it&#8217;s true ascending pyramids may be great to increase muscle strength, the same may not hold for maximizing muscle size.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/dog-workouts\/\">Dog Workouts: How To Burn Calories With Your Pup Every Day<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_A_Pyramid_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-38656 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546-1024x576.png\" alt=\"what is a pyramid workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Dos_And_Donts_Of_A_Pyramid_Workout\"><\/span><strong>The Do\u2019s And Don\u2019ts Of A Pyramid Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like any workout, there\u2019s always a risk of injury involved when performing a pyramid workout routine. Here are some tips that will keep you safe throughout the workout:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Do_Your_Warm-Up_Sets_Until_Failure\"><\/span><strong>Don\u2019t Do Your Warm-Up Sets Until Failure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Never take your warm-up sets to muscle failure when doing an ascending pyramid. Warm-up sets are those that you\u2019re taking up in weight, with a lower rep target in the following sets of the workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Only go till muscle failure once you reach the top of the pyramid i.e, set with the heaviest weight and lowest rep target for each exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for bodybuilders or individuals aiming to maximize muscle size, it\u2019s advisable to take multiple sets to failure. This is why descending pyramids are particularly popular among this group of people.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Push_Yourself_Too_Hard_At_The_Beginning\"><\/span><strong>Don\u2019t Push Yourself Too Hard At The Beginning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pushing your body hard by lifting heavy weights when starting the workout is not advisable. Pyramid training covers most bases including muscle strength, endurance and hypertrophy, making it a great workout (<\/span><a href=\"https:\/\/pdf.sciencedirectassets.com\/277811\/1-s2.0-S1877042812X0017X\/1-s2.0-S1877042812012621\/main.pdf?X-Amz-Security-Token=IQoJb3JpZ2luX2VjEOP%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEaCXVzLWVhc3QtMSJGMEQCIDqM%2B0OkZpPixtNXtsAfAsZoJasSSbLz%2FsuudCgbYd8wAiAuZc3eI0QRs7UvYcqUu4OEwqivUp75DdPNd5It%2FwFTHyr6AwgbEAQaDDA1OTAwMzU0Njg2NSIM%2Bph1IZ8W1NnW96aBKtcD2%2BkdeVnX4FcZE2tLlw1i6%2F0o493LTyCHjLsYVaRBnFp5Yps0DMiW9nMB5UtzzOPuuxC3mPL616dQMpguaFKNM%2FhgqIAiFM%2BVunX2xN37Dp6YnXlr%2BTUyelOM3DImC%2B%2F30B7nQdMgZ9GP3Aaup7h8hwatpP%2FxaqADfhPKZIg1vWOjKIdl7GEwFHyw%2FraZkuU7zrUAJ%2F%2BK4UZS%2F%2BQczLMaA8rreVCUPyDysilDAMLsgkzV3P06pDjqnA%2FitzX2766fTyCP5UASskrihkn1dPmqpzPm1kk2lVC%2F8yzNHiTu9iGKmb3jM4w79%2BRhEHAnn97jv1ng3crzWM%2FBwVNhGAFAkr8LOjtITn3uMx%2Fru%2FLksWAiXwEx5VRgo64ucQ%2BscZfZSjnEtMMpaSYBafr1yondyAWFiSRekrQRvDo0o%2FjkKrG0KaM7%2FsFUNeEbFXCLqJ3yTyItfuJYo4sU23C9ZBMg3sziKUMdWpHKqUdb8vK4ioai13hkXXfkookdSYOBxyDXUO8hcZfMFapuwE1viDAT%2B%2B97u1%2Fp2wgZNtKncuozDguFv5%2FouvzHuHQvyspEzYEr1FP%2FgX1ybQXjnYf%2Bw7jGXXLrGXUDpIwNWpH%2BIwy3uSgsSId4R1AGMJun248GOqYBPnRNY9UJTAieNO1sWvO5YhWeWNjDGU3Jc%2Bbyj6qCBS1kHl363pQHdmd1INrsrtmRFWF%2F4iuwvbHpaGmSOJTMLmB0YmMIG5H1STrnkHojKSqnkknJNHTDGeNiRwcy2%2BsLcndEXcdL3cqNO7anDAlq2eJ7hLOoSl1hEJX%2FteXdDdPfmxCqDo0fbRTEDZ3sCJLkFKlbJFSvy07pt0%2B3KoiT6Fe4n1RXWg%3D%3D&amp;X-Amz-Algorithm=AWS4-HMAC-SHA256&amp;X-Amz-Date=20220130T195048Z&amp;X-Amz-SignedHeaders=host&amp;X-Amz-Expires=300&amp;X-Amz-Credential=ASIAQ3PHCVTY6NFTXHNQ%2F20220130%2Fus-east-1%2Fs3%2Faws4_request&amp;X-Amz-Signature=661c2c8e4da0147603fc3cb3cae04cb5f6711769814f0e0875ceb83134ce7e27&amp;hash=fa9f65c586a7589d2c3765014501f2da8d1b435a4838741e7aed5a4b7b3bad69&amp;host=68042c943591013ac2b2430a89b270f6af2c76d8dfd086a07176afe7c76c2c61&amp;pii=S1877042812012621&amp;tid=spdf-004722e3-af0e-40f2-87b3-952252e91950&amp;sid=bf5b597c79c2b746821be7d763463711eb72gxrqb&amp;type=client\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Note that heavy weights at the beginning may lead to fatigue and disrupt your form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim to start with weights that are approximately 60% of your 1RM, gradually increasing your weight to fit your strategy. Although if you\u2019re planning on doing 7-set pyramids, start off with smaller weight increments building it over time.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pay_Attention_To_Your_Form\"><\/span><strong>Pay Attention To Your Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whenever you notice your form staggering or wavering, try decreasing the weight to maintain your form. Also, ensure that you maintain the target reps per set to help you achieve the required volume.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ensure_You_Warm-Up_And_Cool_Down\"><\/span><strong>Ensure You Warm-Up And Cool Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Warming up your body before the workout session and cooling down is crucial. Why? It helps reduce the risk of muscle damage as a result of the intense workout (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16679062\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pull-ups, rope jumping and sit-ups are some of the best pre-workout moves you can use to warm-up. You should also consider stretching for about 10-15 minutes before lifting weights. If aerobic exercise is not your thing, you can try lifting lighter weights before the workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cooling down also goes a long way in preventing muscle soreness after the workout. Pyramids can get quite intense and as such can make you sore. Freshening up with a bit of calisthenics, stretches or light aerobics should do the trick.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_A_Pyramid_Workout\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_A_Pyramid_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-38645 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5435.png\" alt=\"Fitness App\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5435.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5435-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5435.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pyramid_Workout_Example\"><\/span><strong>Pyramid Workout Example<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are a few workouts you can use in your pyramid workout routine:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ascending_Pyramid_Workout_Routine_For_Muscle_Strength\"><\/span><strong>Ascending Pyramid Workout Routine For Muscle Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Use free-weight dumbbells or an olympic-size barbell of about 45 pounds to build absolute strength. Also, complete all the sets of one exercise before moving to the next one in the workout. The overall intensity can be measured by the percentage of one rep max (1RM).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how the a pyramid workout used to train your <\/span><b>barbell lifts<\/b><span style=\"font-weight: 400;\"> in an ascending pyramid would look like:<\/span><\/p>\n<ul>\n<li><b>Set 1: <\/b><span style=\"font-weight: 400;\">12 reps of the bar only (warm-up)<\/span><\/li>\n<li><b>Set 2: <\/b><span style=\"font-weight: 400;\">12 reps of 60 percent 1RM (warm-up)<\/span><\/li>\n<li><b>Set 3: <\/b><span style=\"font-weight: 400;\">12 reps of 75 percent 1RM (warm-up)<\/span><\/li>\n<li><b>Set 4: <\/b><span style=\"font-weight: 400;\">10 reps of 80 percent 1RM<\/span><\/li>\n<li><b>Set 5: <\/b><span style=\"font-weight: 400;\">8 reps of 85 percent 1 RM<\/span><\/li>\n<li><b>Set 6: <\/b><span style=\"font-weight: 400;\">7 reps of 87 percent 1 RM<\/span><\/li>\n<li><b>Set 7: <\/b><span style=\"font-weight: 400;\">4 reps of 90 percent 1 RM<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This workout is made up of four work sets and three warm-up sets that progressively increase in weight while decreasing in reps each set.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Descending_Pyramid_For_Muscle_Building\"><\/span><strong>Descending Pyramid For Muscle Building<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Compound moves like dumbbell over presses can be done with the heaviest weight without struggling because you\u2019ll still be fresh. As much as you\u2019ll plan to do 2-3 warm-up sets, jump to 90% of your 1RM for a set of four at the start your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how a <\/span><b>dumbbell overhead press <\/b><span style=\"font-weight: 400;\">will look like in a descending pyramid:<\/span><\/p>\n<ul>\n<li><b>Set 1: <\/b><span style=\"font-weight: 400;\">12 reps of 10 pounds in each hand (warm-up)<\/span><\/li>\n<li><b>Set 2: <\/b><span style=\"font-weight: 400;\">12 reps of 10 pounds in each hand (warm-up)<\/span><\/li>\n<li><b>Set 3: <\/b><span style=\"font-weight: 400;\">6 reps of 30 pounds in each hand\u00a0<\/span><\/li>\n<li><b>Set 4: <\/b><span style=\"font-weight: 400;\">8 reps of 25 pounds in each hand<\/span><\/li>\n<li><b>Set 5: <\/b><span style=\"font-weight: 400;\">10 reps of 20 pounds in each hand<\/span><\/li>\n<li><b>Set 6: <\/b><span style=\"font-weight: 400;\">12 reps of 15 pounds in each hand<\/span><\/li>\n<li><b>Set 7: <\/b><span style=\"font-weight: 400;\">14 reps of 10 pounds in each hand<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out doesn\u2019t have to be frustrating. And no, being in a plateau doesn\u2019t mean you\u2019re doing something wrong, it\u2019s actually an indication of great progress. Pyramid workouts are an excellent way to overcome this phase while building your muscle strength, size and endurance.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_A_Pyramid_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Working out can turn out to be a very gruesome task. That said, our bodies are masters of adaptation. Over time, the tasks that used to be hard to accomplish become easier and you eventually hit a plateau. Now as much as plateaus can be frustrating, there are at least several ways of getting past [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":41042,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[129,130],"tags":[157,158],"coauthors":[122],"class_list":["post-41040","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-men","category-workouts-for-women","tag-monday-workouts","tag-tuesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Is A Pyramid Workout? Here\u2019s Everything You Need To Know About This Technique - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a way to get past that plateau? Here\u2019s how pyramid workouts can help. Read on to find out more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Is A Pyramid Workout? Here\u2019s Everything You Need To Know About This Technique\" \/>\n<meta property=\"og:description\" content=\"Looking for a way to get past that plateau? Here\u2019s how pyramid workouts can help. Read on to find out more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1728293596.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1b17a88c9bbcce396791ca9ceacd9915\"},\"headline\":\"What Is A Pyramid Workout? Here\u2019s Everything You Need To Know About This Technique\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/\"},\"wordCount\":2312,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1728293596.jpg\",\"keywords\":[\"Monday Workouts\",\"Tuesday Workouts\"],\"articleSection\":[\"For Men\",\"For Women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Working out can turn out to be a very gruesome task. That said, our bodies are masters of adaptation. Over time, the tasks that used to be hard to accomplish become easier and you eventually hit a plateau. Now as much as plateaus can be frustrating, there are at least several ways of getting past them and one is pyramid workouts. <\/span><span style=\\\"font-weight: 400;\\\">In this article, we tell you everything you need to know about pyramid training and how you can use it to boost your workouts.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Pyramid Workout<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Short answer? These are sets of workouts consisting of similar exercises that vary in intensity at each stage. In most cases you\u2019ll ideally start on the lightweight workouts with higher reps and progress toward heavier ones with lower reps.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A full pyramid on the other hand is a more comprehensive version of the normal pyramid <a href=\\\"https:\/\/betterme.world\/articles\/workouts-to-lift-breasts\/\\\">workouts<\/a>. In full pyramids, you\u2019ll be required to gradually decrease the weights after reaching the peak and then continue decreasing until the pyramid is complete.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The structure behind pyramid workouts is largely based on the progression principle. This principle states that for continued growth of systems or muscles, stimulus should be periodically increased. Ultimately it will result in an overload that leads to increased muscle mass and strength (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Does A Pyramid Workout Work?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">As mentioned earlier, pyramid training is a stepped approach towards doing sets and repetitions. 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Read on to find out more!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/","og_locale":"en_US","og_type":"article","og_title":"What Is A Pyramid Workout? Here\u2019s Everything You Need To Know About This Technique","og_description":"Looking for a way to get past that plateau? Here\u2019s how pyramid workouts can help. Read on to find out more!","og_url":"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1728293596.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1b17a88c9bbcce396791ca9ceacd9915"},"headline":"What Is A Pyramid Workout? Here\u2019s Everything You Need To Know About This Technique","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/"},"wordCount":2312,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1728293596.jpg","keywords":["Monday Workouts","Tuesday Workouts"],"articleSection":["For Men","For Women"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Working out can turn out to be a very gruesome task. That said, our bodies are masters of adaptation. Over time, the tasks that used to be hard to accomplish become easier and you eventually hit a plateau. Now as much as plateaus can be frustrating, there are at least several ways of getting past them and one is pyramid workouts. <\/span><span style=\"font-weight: 400;\">In this article, we tell you everything you need to know about pyramid training and how you can use it to boost your workouts.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is A Pyramid Workout<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Short answer? These are sets of workouts consisting of similar exercises that vary in intensity at each stage. In most cases you\u2019ll ideally start on the lightweight workouts with higher reps and progress toward heavier ones with lower reps.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A full pyramid on the other hand is a more comprehensive version of the normal pyramid <a href=\"https:\/\/betterme.world\/articles\/workouts-to-lift-breasts\/\">workouts<\/a>. In full pyramids, you\u2019ll be required to gradually decrease the weights after reaching the peak and then continue decreasing until the pyramid is complete.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The structure behind pyramid workouts is largely based on the progression principle. This principle states that for continued growth of systems or muscles, stimulus should be periodically increased. Ultimately it will result in an overload that leads to increased muscle mass and strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h2 style=\"text-align: center;\"><strong>How Does A Pyramid Workout Work?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">As mentioned earlier, pyramid training is a stepped approach towards doing sets and repetitions. There are, however, differe ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/","url":"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/","name":"What Is A Pyramid Workout? Here\u2019s Everything You Need To Know About This Technique - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1728293596.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for a way to get past that plateau? Here\u2019s how pyramid workouts can help. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. 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