In order to increase our strength, we go from complex and fashionable training methods to pseudo-scientific weight training methods, some of which have gradually faded out of the sight of men who want to get stronger. However, all you need to smash the plateau is to get back to basic training, with proven scientific and authoritative training methods. The Pyramid Law is one of them.
The secret to the Pyramid Training Technique is actually simple: Use progressively higher loads over a consecutive set to acclimate your muscles and joints to more strenuous training. But like many techniques, the Pyramid Rule has undergone some changes over the years, and techniques have been added to exploit its full muscle-building potential.
Basic Pyramid Training:
The training strategy of gradually increasing and decreasing the amount of weight used during each set of a given exercise is called the pyramid method. In its most basic form, the Triangular Pyramid Training, this form of training consists of 3-4 sets of exercises in which you gradually increase the weight and decrease the number of repetitions per set in a consecutive training set. training. This slowly prepares your target muscles for the heavy lifting later on. Because of this physiological and neurological warm-up early in training, it can prevent you from getting injured. If you want a strong pump or extra training, then you can add 1-2 return sets to the training. During return sets you will reduce the weight of the exercise and increase the number of repetitions of the movement.
Triangular Pyramid Training Example: Action Number of groups Numbers Rest Dumbbell curl 1 10 2 minutes 1 8 2 minutes 1 6 2 minutes 1 4 2 minutes 1 8 2 minutes 1 9 2 minutes
Another basic pyramid exercise you will find is the Rick Pyramid Method. This is a triangular pyramid exercise with dumbbells from small to large. You will climb dumbbell heights. Start with a lighter dumbbell and gradually increase the weight of the dumbbell. The smallest increase in weight can bring about the greatest effect. In order to obtain the best training effect, choosing an appropriate starting weight is the key to training.
Rick Pyramid Training Example
Action
Number of groups
Weight (lbs)
Number of times
Rest
Lateral raise
1
15
10
2 minutes
1
15
10
2 minutes
1
20
8
2 minutes
1
25
6
2 minutes
1
30
4
2 minutes
1
35
2
2 minutes
1
40
1
2 minutes
1
35
2
2 minutes
1
30
4
2 minutes
1
25
6
2 minutes
1
20
8
2 minutes
1
15
8
2 minutes
Intermediate Pyramid Training
The inverted pyramid method is the opposite of the triangular upright pyramid. You start with heavy weights, then gradually reduce the weight of the training, and then return to gradually increasing the weight. The main benefit of this training is that after a targeted warm-up exercise, you will immediately use the maximum weight to stimulate the muscles - which is when your body is strongest. At this point, your fast-twitch muscle fibers will have maximum growth potential, super training your muscles in the early training sets, and fully stimulating the remaining muscle fibers with each subsequent lighter weight training set. .
Of course, when you start to increase the weight of your training again, which will make your inverted pyramid method more difficult, you should still aim to complete the target number of repetitions, focusing on choosing the appropriate weight. Because this training method is so difficult, most weight lifters do not use the inverted pyramid method.
Inverted Pyramid Training Demonstration Action Number of groups Numbers Smith Bench Press 7 4,6,8,10,8,6,4 Rest 2 minutes between each set
The Oxford Method is centered around the same theory as the Inverted Pyramid method, where you train hard for high volumes when your muscles are at their peak, but, as opposed to the inverted pyramid method, which is defined by increasing and/or decreasing the number of repetitions. All exercises in the Oxford Method use the same rep range. This means you'll be using the most weight you can on your first formal set before your muscles begin to fatigue.
In the first set of this three-set pyramid training, you train with 100% weight (10RM) that you can only do 10 times with all your strength. In the second and third sets, reduce enough The weight will allow you to complete another set of 10 reps. Keep the rest time between each set at 2 minutes. At 10 reps, you're right in the middle range of hypertrophy, which allows you to do more high-intensity training. Of course, you can also vary your reps to build power and strength, or perform higher reps with light weights to improve muscle endurance and calorie burn.
Oxford Method Training Demonstration Action Number of groups Numbers Rope pushdown 1 10（100%10RM） 2
10（<100%10RM）
light