6 KILLER Benefits of Pyramid Sets for Hypertrophy

You’ve just heard about the benefits of pyramid sets for hypertrophy and you’re intrigued.

Only, what exactly are pyramid sets? It seems like pyramid sets are always one of the hardest set schemes to explain or understand. And how do you use them effectively to put on muscle?

Untangling the enigma of pyramid training is easier than it looks. I promise. Once you know how to use them, you’ll be surprised at how effective and unique the benefits are.

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.

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 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 – Lift Heavier and Gain Muscle

Although there has been research showing high load (close to one rep max) training is superior to pyramid training for short term strength gains in trained young men, this study was based off of the standard method of pyramiding. (1)

Has there ever been any research on the Blast Off method?

Unfortunately, no.

But, we can reasonably say that strength gains should be high with this method of pyramiding. The Blast Off method is quite similar to ramping sets, except with ramping sets you keep the amount of reps constant throughout all sets.

When you move up in weight each set, you are activating/potentiating the CNS (Central Nervous System). Each jump in weight gets the CNS more in tune to lift heavier weight, thus maximizing your force output by the last set.

Ramping sets are a classic strength training technique, used famously in Madcow’s 5×5 intermediate training program, which has had tons of successful testimonials throughout the years.

Pyramiding involves warming-up with (usually) a fairly large number of sets before your top set. And a systematic review with meta-analysis of 32 studies has shown warming-up improves performance. (2)

Although it’s just an anecdote, some of my best lifts (especially in the 8-12 rep range) have come from this style of pyramiding.

For lower rep ranges (1-5), I would recommend ramping sets. But, for moderate rep ranges (6-12), pyramiding seems to be superior. Perhaps it is because your warm-up sets are mostly in that rep range.

Also, because you are lowering the reps each set (until the top set), you are not actually fatiguing yourself. Unlike with ramping sets. Think about how fatiguing it would be to do 8×8 ramping sets.

#2 – Push 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 – Enhance Your Training Intuition

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. You are free to intuit and autoregulate your training.

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 – Benefits of 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 different sorts of stimuli. If you are always training in the same rep range, your body can 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 fiber 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

Form and technique is king in weight training.

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 for your ascending sets in preparation for the top set.

And, when you 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 – Simplicity

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.

Keeping your set scheme simple (yet effective) is important so you don’t waste mental energy which should be reserved for lifting heavy weight.

In fact, pyramiding saves you mental energy in another way. 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 “on” for 3-4 sets in a row.

Pyramid Sets FAQ

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

A: A reverse pyramid is simply the opposite of a standard pyramid. Instead of starting with a lighter weight and moving down in reps throughout each set, you start with a heavier weight. Then you move down in weight and up in reps each set.

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.

Benefits of Pyramid Sets Wrap Up

There! I’ve shown you the major benefits of pyramid sets for hypertrophy and strength.

And, I’ve introduced you to a style of pyramiding you don’t hear about often, what I call the Blast Off method of pyramiding.

Now, instead of doing endless, mind-numbing straight sets forever and ever, you can spice up your routine with a set scheme which is challenging and provokes hypertrophy.

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

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