Increase Strength with the Pyramid Method - Made Fit TV - Ep. 103

Training methods can vary from person-to-person based on many factors like goals, conditioning, endurance, body type and size, genetics, and time, to name a few.  Of the endless number of training methods, there is no “one” perfect method.  That is why I like to encourage everyone to keep their options open for experimentation and trial-and-error.

Generally speaking, most people want to gain strength or size of their muscles - or both.  In this week’s Made Fit TV episode, I introduce to you the Pyramid Method of strength training.  The method is geared toward increasing strength shape in a muscle group by gradually increasing the amount of challenge the muscle is taking on in a given training session.  Check out the video and the information below for a guide to implement into your next weight-training workout!

Pyramid Method

• Can be 3 or more sets that increase in weight and decrease reps in descending order, ascending order, or both

Beginner:

• Set #1 - 12 reps at light to moderate weight (about 40% of exertion level)
• Set #2 - 10 reps at moderate to heavy weight (about 60% exertion level)
• Set #3 - 8 reps at heavy weight (about 80% exertion level) *must be performed with proper form!

Seasoned Lifter:

• Set #1 - 12 reps at moderate weight (about 50% of exertion level)
• Set #2 - 10 reps at moderate to heavy weight (about 65% exertion level)
• Set #3 - 8 reps at slightly heavier weight (about 80% exertion level)
• Set #4 - 4 reps at heavy weight (about 90% exertion level) *must be performed with proper form!

Advanced Lifter:

(descending to ascending)

• Set #1 - 12 reps at moderate weight (about 50% of exertion level)
• Set #2 - 8 reps at moderate to heavy weight (about 70% exertion level)
• Set #3 - 4 reps at slightly heavier weight (about 85% exertion level)
• Set #4 - 1 rep at heavy weight (about 95% exertion level to failure) *must be performed with proper form!
• Set #5 - 4 reps at slightly heavy weight (about 85% of exertion level)
• Set #6 - 8 reps at moderate to heavy weight (about 70% exertion level)
• Set #7 - 12 reps at moderate slightly heavier weight (about 50% exertion level)