Pyramid Sets

Pyramid Weight Training

The Pyramid System focuses on developing strength and it places an emphasis on one or two muscle groups at a time. This type of resistance training requires exercisers to increase weight and decrease the reps as they progress with the workout. This type of system can be either considered a half or full pyramid. Perfect for those that want to gain muscle mass and bulk up.

Example: RM= Rep Max (this is the highest weight you can lift one time)

Focus on the chest by performing a bench chest press

Pyramid set example: Bench or Chest Press

1 RM = 125 lb

• First set is 12 reps @ 87.5 lbs @ 70% of 1 RM
• Second set is 10 reps @ 93.75 lbs @ 75% of 1 RM
• Third set is 8 reps @ 100 lbs @ 80% of 1 RM
• Fourth set is 6 reps @ 106.25 lbs @ 85% of 1 RM
• Fifth set is 4 reps @ 112.5 lbs @ 90% of 1 RM
  
  

  This is an example of half a pyramid. A full pyramid would take you back to where you started. A half pyramid is definitely less time consuming than a full pyramid. Experiment with both to see what you like. 



Pyramid setting requires many sets with a rest time of 60 sec to 3 min in between sets, and this can increase your workout time. When you plan a pyramid set it is important to know your 1 RM for each exercise that you are planning to do. How to determine your 1 RM is easy. First lift weights and go until fatigue. If you can get to 10 reps without getting tired than you need to up the weight (rest for 3 - 5 min before attempting the new weight). Keep increasing the weight until only 3-5 reps can be done. Once you have determined your heaviest weight you can do some math or use this simple 1 RM Calculator.

One math formula is:

weight/(1.0278-(.0278 x reps))

The heaviest weight you lifted was 175 lbs at 5 reps for the chest press

175/(1.0278-(.0278x5)

175/1.0278-0.139

175/.888

1 RM = 197.07 or 197 lbs ± 5 lbs

Another math formula is:

Reps x 0.033 = #

# + 1 = multiplier

Multiplier x weight = 1 RM

5 x 0.033 = .016

0.0165 + 1 = 1.0165

1.0165 x 175 = 177.8 or 178 lbs ± 5 lbs

Finding your 1 RM %

70% = 0.70

70% of 197 or 0.70 x 197 = 137.9 or 140 lbs

80% = 0.80 (notice a trend)

80% of 197 or 0.80 x 197 = 157.6 or 158 lbs

After you know your 1 RM for each individual exercise (yes, every exercise will have a different 1 RM) you can actually get to work on your pyramid sets. Focus on body areas when you are performing pyramid sets and limit yourself to no more than 4 exercises a day.

For example:

• Day 1 – Chest
• Day 2 – Legs
• Day 3 – back
• Day 4 – legs
• Day 5 - shoulders



Weight loss tip: Increasing lean body mass can increase the body’s natural metabolism.