Using Pyramids to Unlock Ultimate Strength Gains

Here’s the deal. You’ve been going to the gym for months. At first, gains came like spreading butter on toast: smooth and fast. Then something strange happened. Progress stopped. Why?

One of the cornerstones of weight training is the principle of overload.

Principle of overload: If you want to get stronger, you have to lift heavier weight. If you want to gain endurance, you must increase your time spent doing submaximal cardio. Bottom line--if you want to raise your gains, you need to increase the exercise stimulus.

Now before you go all Rocky Balboa and try squatting giant logs for breakfast, let's take a step back. Overload doesn’t mean overkill. Gains take time.

To increase the exercise stimulus you can play with any of the variables: frequency, intensity, time, type, volume, and progression.

Remember these tips when applying the principle of overload:

• Gradually increase time, resistance, frequency
• Allow plenty of recovery time between sessions
• Use variation in your training
• Track your progress
• Coordinate strength training around outside schedules

One of the ways you can experience strength gains is by using pyramids.

What are pyramids?

Ascending pyramids involve going from lightweight to heavyweight while decreasing reps. Descending pyramids involve going from heavyweight to lightweight while increasing reps. Here is a concrete example of the two types of pyramids using a squat exercise:

Ascending:
Set 1: 95 lbs x 12 reps
Set 2: 105 lbs x 10 reps
Set 3: 115 lbs x 8 reps
Set 4: 125 lbs x 6 reps
Set 5: 135 lbs x 4 reps

Descending:
Set 1: 200 lbs x 4 reps
Set 2: 190 lbs x 6 reps
Set 3: 180 lbs x 8 reps
Set 4: 150 lbs x 10 res
Set 5: 130 lbs x 12 reps

The evidence.

McMorris and Elkins (1954) studied an advanced version of a pyramid system in weight training. This heavy to light system included 3 sets of 10 reps changing from 100 to 66 to 60% of specific athletes 10RM and found significant strength gains for all study participants. This study shows that pyramids can be successful in helping people experience serious strength gains.

BOTTOM LINE: Using pyramids for a specific weight training exercise may help you experience gains in strength, especially if you’ve hit a sticking point in your training. Make sure to always train within your limits with proper form.

Allow time for rest and proper nutrition for full recovery. Pyramids are a great way to shake up a stale workout routine.

If you liked this article be sure to check out my YouTube channel where I put the science behind movement, nutrition, and recovery.

SOURCES
1) A study of production and evaluation of muscular hypertrophy. R. O. McMORRIS, E. C. ELKINS Arch Phys Med Rehabil. 1954 Jul; 35(7): 420–426.
2) Maran, Ruth, and Development Group Staff MaranGraphics. Maran Illustrated Weight Training, Course Technology, 2005. ProQuest Ebook Central, https://ebookcentral.proquest.com/lib/apus/detail.action?docID=3135867.
3) The Overload Principle for Sports Training. (n.d.). Retrieved December 20, 2019, from https://www.sports-training-adviser.com/overloadprinciple.html.