How to Do Pyramid Workout for Building Strength and Muscle

Pyramid workout: this training can help you progress with your exercise or workouts. Pyramid workout training is one of the best basic and effective methods for building overall strength and muscle.

Pyramid workouts are another way to do exercise without getting boring, these workouts effective and also can be adjusted using any type of workout.

Pyramid weight training can also help in the development of endurance, and the best idea for beginners who want to improve their progress.

So, try out this effective pyramid workout a few times in a week or include in your workout routine. Or, if you’re a busy man, you don’t have time to spend in the gym then pyramid workout is perfect for you.

What is Pyramid workout?

Pyramid workout means big at the bottom and narrow at the top (it is weight training context). You can start doing exercise heavy and decrease the weight or reps, or you can start doing exercise lightly and increase the weight or reps.

How Does Pyramid Workout Work?

Pyramid training helps to grow muscles bigger if you create stress in muscle. If you add a variety of pyramid training in your routine then it will help to build muscle, increase strength and lose fat.

Types of Pyramid Workout (Training)

Types of Pyramid Workout (Training)

Ascending Pyramid training (Standard Pyramid)

you can increase the weight and Decrease the reps

  • Set 1 : Light weight – 12 to 16 reps
  • Set 2 : Medium weight – 10 to 13 reps
  • Set 3 : Heavy weight – 4 to 8 Reps

Descending Pyramid Training (Reverse Pyramid)

you can decrease the weight and increase the reps

  • Set 1 : heavy weight – 4 to 8 reps
  • Set 2 : Medium weight – 10 to 13 reps
  • Set 3 : Light weight – 12 to 16 Reps

Triangle Pyramid Training (Diamond Pyramid)

you can do this training with the help of both ascending and descending pyramid training.

  • Set 1 : Light weight – 12 to 16 reps
  • Set 2 : Medium weight – 10 to 13 reps
  • Set 3 : Heavy weight – 4 to 8 Reps
  • Set 4 : medium weight – 10 to 13 reps
  • Set 5 : Light weight – 12 to 16 Reps

Bodyweight Pyramid Workout

In this pyramid workout we are going to use 3 exercise Push Ups, Body squats and Leg Raises. To perform this exercise simply you need your own bodyweight and enough space to do perfect training.

You can Start off with Ascending Pyramid training, Descending Pyramid Training and Triangle Pyramid Training. Like start with 1 push up, 1 body squat and 1 leg raise, then move to 2 Push up, 2 body squat and 2 leg raise.

You can go with any type of pyramid; we already mention three types of pyramid training.

Below we are going to put instruction videos to make sure you’re doing it in the correct form.

Push Ups:

Body Squats:

Leg Raises:  

Weight lifting pyramid workout

In this workout training we are going to use3 exercises, Barbell Front Back squats, Military shoulder Press and T Bar row. To perform this exercise, you need gym equipment.

01. Military shoulder Press: 3 sets

  • Set 1 : Light weight –12 to 16 reps
  • Set 2 : Medium weight – 10 to 30 Reps
  • Set 3 : Heavy weight – 4 to 8 reps

02. Barbell Front Back Squats: 3 sets

  • Set 1 : Light weight –12 to 16 reps
  • Set 2 : Medium weight – 10 to 30 Reps
  • Set 3 : Heavy weight – 4 to 8 reps

03. T Bar Row: 3 Sets

  • Set 1 : Light weight –12 to 16 reps
  • Set 2 : Medium weight – 10 to 30 Reps
  • Set 3 : Heavy weight – 4 to 8 reps

Below we are going to put instruction videos to make sure you’re doing it in the correct form.

Military shoulder Press

Barbell Front Back Squats

T Bar Row

Why You Should Add Pyramid Workout to Your Routine?

You can use pyramid workout in strength training, or for muscle building. This workout is easy to remember, you don’t need to plan for a year to achieve best results.

Overall, you can achieve fitness goals that you set for yourself using pyramid workout training. 

QNA on Pyramid Workout

Is Pyramid training good for beginners?

It’s totally safe and good for beginners, but I don’t recommend Reverse Pyramid training for beginners.

Do pyramid sets build mass?

Basically, pyramid training is a collection of sets, for some exercise, you will start with heavy weight and fewer reps and light weight and higher reps. So, this will help to build muscle and overall strength.  

Conclusion

This pyramid workout training also best for build muscles, increasing strength and lose fat. If you feel these training is not challenging enough then you can change the number of reps.

Hopefully you like this article if you have any question and any suggestion kindly put them in the comment box below  

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