How to do the pyramid workout?

A pyramid weight training workout routine is handy regardless of your end goal. This type of routine can help you lose weight or gain muscle, and even increase endurance and muscle strength.

However, once you understand what a stack routine is, you need to implement it slowly instead of jumping into it. Your body needs time to adjust to a new type of routine, even if it’s just a small part of the overall workout routine.


How to do a pyramid workout?

A pyramid routine is a routine that depends on sets, reps, and weights. There are three types of pyramid routines.


1) Standard pyramid routine

It usually looks like a pyramid, where the first set has the most reps; as the number of sets increases, the repetitions decrease, but the weight increases.

For instance:

Set 1: 10 reps with 20 lbs

Set 2: 8 reps with 22 lbs.

Set 3: 6 reps with 25 lbs.

Set 4: 4 reps with 28 lbs

Set 5: 2 reps with 30 lbs.

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2) Reverse Pyramid Routine

This is when you start with the heaviest weight and decrease the weight as the sets progress as the reps increase.

For instance:

Set 1: 2 reps with 30 lbs

Set 2: 4 reps with 28 lbs

Set 3: 6 reps with 25 lbs.

Set 4: 8 reps with 22 lbs.

Set 5: 10 reps with 20 lbs.


3) Diamond Pyramid Routine

In this routine, you start and end with the same weight and the same number of repetitions. You can choose to start with the heaviest or the lowest. The following is an example of a diamond pyramid strength training routine starting with the heaviest weight.

Set 1: 4 reps with 28 lbs

Set 2: 6 reps with 25 lbs.

Set 3: 8 reps with 22 lbs.

Set 4: 6 reps with 25 lbs.

Set 5: 4 reps with 28 lbs.

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Tips for Implementing the Pyramid Routine in Your Training

Here are a few things you should keep in mind when trying the pyramid bodybuilding routine for the first time.

Choose smaller weights: This routine is different from the others. You do more sets and reps, and you use different weights. It is better to choose smaller weights to avoid muscle fatigue at the beginning of the routine.

Choose a muscle group: You could do the chest and triceps on the same day, but choose one of the muscle groups for the pyramid routine. You can choose the chest muscles, as most are compound movements that also use the triceps.

Find someone to scout you for the heaviest weights: If you think you can climb the pyramid with heavy weights, have someone nearby to spot you during the heavier weights, because your muscles will already be tired from the previous sets.

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Benefits of the pyramid workout routine

Activate the muscles: The workout routine allows you to activate muscles when using smaller weights and push them to increase strength and endurance when moving heavier weights.

Adds muscle mass: Pyramid workouts add extra resistance to your muscles, which leads to increased wear and tear. Muscle fibers grow back thicker and stronger during the recovery period.

Create room for motivation: When you keep doing the same workout routine for a long time, you can either get bored or hit a plateau. A pyramid weight lifting routine helps break that boredom and plateau by changing the routine and allowing the muscles to experience a different type of resistance.

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Common Mistakes

There are some mistakes you need to be aware of before starting the pyramid bodybuilding routine:

Pass the warm-up

It doesn’t matter how strong you are or how proficient you are with weights and workout routines. You need to warm up and make sure your muscles have opened up before doing a workout.

Lifting too fast

A top-down routine can strain your muscles to the point of exhaustion. You need to rest enough between sets to make sure you don’t end up with tired muscles before the end of the routine. It is best not to lift too quickly or too quickly, or to avoid periods of rest.


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