6 Science-Backed Benefits of Pyramid Sets for BIG Results

Here are 6 science-backed benefits of pyramid sets for strength and muscle growth:

1. You can lift heavier weights and gain more muscle
2. They push your intensity to the LIMITS
3. Pyramid sets enhance your training IQ
4. You are able to work in multiple rep ranges, and thus promote greater growth
5. They promote proper form and technique
6. Pyramid sets are SIMPLE and eliminate over-analysis

We’re going to dive deeper into each of these. But, first, what exactly are pyramid sets? It seems like pyramid sets are always one of the hardest set schemes to explain or understand.

Let’s untangle the enigma of pyramid sets so you can begin implementing them in your training ASAP.

Another great resource on the topic is this video on Pyramid Training for MUSCLE MASS Explained by Shredded Sports Science:

The Two Best Types of Pyramid Sets

What even are pyramid sets? Is this some sort of new-fangled millennial shake-weight fad?

Na, they’re actually an old-fashioned, time-tested way of achieving hypertrophy and strength gains really quickly.

It’s called a pyramid because you go up in weight and down in reps each set. Genius, huh?

The Classic – Standard Pyramid Sets

Here’s the basic idea: You do some warm-up sets first. Then start with a weight you can do around 12 challenging reps with. You should be close to, but not necessarily at, failure.

Now increase the weight a bit and knock out 9-10 reps. Increase the weight again and knock out 6-8 reps. Yep, you guessed it. Increase it once more and hit 4-6 reps.

The amount of sets and reps can vary widely, and that’s one benefit we’ll look at later.

Let’s take a look at an example so we can understand what it looks like in practice.

Let’s say you are going to do dumbbell rows and start your pyramid at 60 pounds. It might look like this:

Set 1: 60×15
Set 2: 70×12
Set 3: 80×10
Set 4: 90×8
Set 5: 100×6

You would take your normal rest periods in between sets.

That’s what pyramid sets are. Or at least the standard version of them.

The Spin-off – Blast Off Pyramid Sets

You see, there’s another form of pyramid training which rarely gets talked about. But, it’s actually my favorite. I call it the Blast Off method. You go up in weight and down in reps each set until the last set, where you go higher rep and higher weight. Basically, you are working up to one top (or working) set.

All of the sets prior to the top set should not be challenging. You are really just getting yourself prepared for the final set. The top set should be at or near failure. On this last set, you blast off and go close to all out. The reps should be higher than on your previous warm-up set.

Let me give you an example. Let’s say you want to use this method with the dumbbell bench press. You’re targeting the 100 pound dumbbells as your top set. It might look like this:

Set 1: 25×15
Set 2: 50×12
Set 3: 70×10
Set 4: 80×8
Set 5: 90×5
Top Set: 100×10

Normal rest periods are taken in between sets.

There’s other types of pyramid sets, and you can check those out here. But, I think the two I mentioned are the most beneficial types of pyramids.

When I talk about the benefits though, I’m mainly referring to the second form of pyramid training, the Blast Off method. The basic pyramid definitely has its perks too, though.

6 Benefits of Pyramid Sets for Hypertrophy

Pyramid sets don’t get the love they deserve in the strength training world. Everyone’s talking about straight set this, superset that, ramp up this. Blah. Blah. Blah.

The fact is, the benefits of pyramid sets can’t be ignored any longer. Let’s go over them.

#1 – Lifting Heavier Weights to Gain More Muscle

Research has shown that high load training, close to one rep max, outperforms traditional pyramid training for short-term strength gains in trained young men. However, this study only considered the standard pyramiding method.

What about the Blast Off method? While no specific research exists on it yet, we can confidently suggest that this approach could lead to significant strength gains.

The Blast Off method closely resembles ramping sets but with a key difference: in ramping sets, the number of reps remains constant across all sets. By increasing weight with each set in the Blast Off method, you effectively activate and potentiate your Central Nervous System (CNS). Each weight increment tunes your CNS to handle heavier loads by the final set, maximizing force output.

Ramping sets are a tried-and-true technique in strength training programs like Madcow’s 5×5 intermediate program, which boasts numerous success stories over time. Pyramiding involves warming up with several sets before reaching your top set—a strategy supported by a systematic review and meta-analysis of 32 studies showing that warming up enhances performance.

Some of my most impressive lifts—particularly within the 8-12 rep range—have resulted from pyramiding. For lower rep ranges (1-5), I recommend ramping sets; however, for moderate rep ranges (6-12), pyramiding appears superior due to its effective warm-up structure within those reps.

Additionally, because you decrease reps as you progress toward your top set in pyramiding without excessive fatigue—as opposed to potentially exhausting 8×8 ramping sets—it offers an efficient path to achieving optimal results.

#2 – Pushing Your Intensity to the Limits

One study compared high-intensity resistance training with high volume bodybuilding training among a group of 30 participants. It found that both forms of training increased muscular performance gains. However, the high intensity routine had even greater effects on some of the exercises and larger overall effect sizes. (3)

This means muscular performance gains are possibly greater with high intensity training. And muscular performance leads to more muscular growth (hypertrophy). Bada bing. Bada boom.

Another study investigated the effects of high volume (higher rep, lower weight) resistance training compared to high intensity (higher weight, lower reps) resistance training. (4)

Before, during, and afterwards, the study measured the lean tissue mass of the participants and various hormonal profiles which may be indications of increased strength and hypertrophy.

Ultimately, it found that high intensity resistance training stimulates superior improvements to high volume training, at least among resistance-trained men in a short time period.

And, because you have trained in a variety of rep ranges, both your Type 2A and Type 2B fast twitch muscle fibers will be primed. These muscle fibers are responsible for moderate, high, and explosive intensity work.

Trust me, once you get to the top set, if you did the loading properly, you will feel like you’re about to hit a home run out of the park.

Because the reps are in the moderate range (6-12), you will be able to have a grinding last set, just eeking out your last rep or two. This is intensity!

#3 – Enhanced Training IQ

Pyramid training is intuitive. As you progress with it, you start to “feel out” each set. Oftentimes, when I’m doing this method, I don’t know what my top weight will be. Or how many reps I’ll get.

I may have some idea, but it can change depending on how the sets are progressing. Perhaps I stop short of what I thought my target weight would be. Or maybe I’m feeling strong that day and I go higher than expected.

The point is, you aren’t limited by specified set/rep ranges. As your intuition develops, your training IQ gets better and better. You know when to push it and when to back off. When to add 5 pounds, when to add 15. It’s hard to explain, but it’s one of those crucial, intangible benefits you need to experience to understand.

It may seem a bit abstract if you are new to weight lifting and don’t know how to autoregulate. I would strongly recommend taking a quick glance at this article to become familiar with the concept.

#4 – Work in Multiple Rep Ranges

Pyramiding (both the classic and Blast Off methods), have the benefit of allowing you to train in multiple rep ranges.

Training in multiple rep ranges ensures you are hitting your muscles with new stimuli. If you are always training in the same rep range, your body will adjust. It can become stagnant.

Pyramiding allows you to vary it up, and thus vary the stimulus on your muscles. And, as I said earlier, training in multiple rep ranges ensures you are hitting both types of fast twitch muscle fibers to ensure optimal growth.

Plus, it just gets boring training in the same rep range all the time. Much more exciting to mix it up!

#5 – Promote Proper Form and Technique

Form and technique are absolutely essential for muscle growth.

Since every set before your top set is low intensity, and well below challenging, there is little chance for form breakdown.

This gives you a great opportunity to practice strict form with your lighter sets in preparation for that top set.

And, when you do get to that top set, you will execute the form more precisely because you’ve spent all of your prior sets working with manageable weights.

#6 – They are Beautifully Simplistic

Pyramiding is simple because there are no exact specified set/rep ranges you are supposed to be working in. Unlike ramping or straight sets, where there is a specified weight and reps for each set, with pyramiding, you simply keep working up in weight, as much or as little as you need to.

What this does is it prevents you from overthinking and overanalyzing your workout routine. It gets you back into the present at the gym and out of your head.

In fact, pyramiding saves you mental energy. Because you have so many initial sets which aren’t supposed to be challenging, you can stay mentally strong until your last set.

It’s harder to do that with straight sets, where you have to be pushing it for 3-4 sets in a row.

Benefits of Pyramid Sets FAQ

Q: What is reverse pyramid training? Is it effective?

A: Here’s the basic idea: After completing your warm-up sets, you begin with your heaviest weight—one that allows you to do about 4-6 challenging reps, near failure but not necessarily reaching it.

Once you’ve completed that first set, you’ll reduce the weight slightly and aim for 6-8 reps. Afterward, reduce the weight again and go for 9-10 reps. Finally, for your last set, drop the weight one more time and crank out 12 or more reps.

This style can be adjusted in terms of how many sets and reps you perform, which we’ll dive into in more detail later.

To see how it works in practice, let’s take a look at an example using reverse pyramid sets for dumbbell rows:

Set 1: 100×6
Set 2: 90×8
Set 3: 80×10
Set 4: 70×12
You would take your regular rest periods between sets.

That’s what reverse pyramid training looks like. Unlike traditional pyramid sets, this method starts with the heaviest load when you’re freshest, making it ideal for exercises like squats, deadlifts, bench presses, and chin-ups.

Reverse pyramid training is quite effective. In fact, in many instances, I would prefer to train that way rather than with a standard pyramid.

Q: What are some disadvantages of pyramid training?

A: Because pyramid training requires a certain intuitiveness, it is usually better for intermediate to advanced trainees. Beginners might struggle with knowing when to move up in weight, and how to gauge intensity.

Additionally, the basic pyramid has the problem of increasing weight after you are already tired from previous sets. You are doing your heaviest set last, which means you will be weak by that time. Form breakdown could be a serious problem.

Q: Pyramid sets vs straight sets. Which is better for hypertrophy?

A: Both set schemes are effective and have their place in a bodybuilding program. Straight sets are better for beginners because they are not neuromuscularly adept enough to be using a high intensity method like pyramiding.

On the other hand, pyramiding allows you to use higher weights, is more intense, and more engaging. The benefits of pyramid sets are more relevant for intermediate to advanced trainees.

References:

1. Fischetti, Francesco, et al. “Original Article Effects of High-Load Resistance Training versus Pyramid Training System on Maximal Muscle Strength in Well-Trained Young Men: a Randomized Controlled Study.” ResearchGate, Jan. 2019
2. Fradkin, Andrea J et al. “Effects of warming-up on physical performance: a systematic review with meta-analysis.” Journal of strength and conditioning research vol. 24,1 (2010): 140-8. doi:10.1519/JSC.0b013e3181c643a0
3. Giessing, J et al. “A comparison of low volume ‘high-intensity-training’ and high volume traditional resistance training methods on muscular performance, body composition, and subjective assessments of training.” Biology of sport vol. 33,3 (2016): 241-9. doi:10.5604/20831862.1201813
4. Mangine, Gerald T et al. “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men.” Physiological reports vol. 3,8 (2015): e12472. doi:10.14814/phy2.12472