One of the more simple yet effective methods of performing your sets is pyramid training. It’s probably the most common way to perform a workout. Rich was a huge fan and used it in most, if not all, of his workouts. In this article, we’ll look at what it is, its variations, and how Rich used it. We’ll also provide some 5% Nutrition supplement tips. Let’s find out more about Pyramid Training - A Rich Piana Favorite!
What Is Pyramid Training?
Historically, pyramid training involves beginning your sets for a specific exercise with light weights and higher reps and gradually adding weight while reducing reps until you reach your final 1 or 2 working sets. You can do this over any number of sets, however the typical average is 5 sets.(1)
Not surprisingly, this concept was snatched up by Joe Weider back in the 50s and added to his “Weider Principles”. That’s fine, but it’s important to remember that Weider did not invent this technique, he simply observed it and organized it into his catalog of training ideas. If you approach his Principles with that mindset, they can be a great source of usable training concepts.
Pyramid Training Variations
Increasing Weight While Decreasing Reps
There are several ways to perform pyramid training in your workouts. As noted, this is the most common. It allows for a thorough warmup before reaching your working set(s).
Decreasing Reps Only
Here’s a less common approach that involves using the same weight but gradually reducing reps. This approach is flawed because you have to start with a relatively light weight. The trick here is to limit your rest between sets to add intensity. Here’s an example:
200 lbs x 15 reps
200 lbs x 12 reps
200 lbs x 10 reps
200 lbs x 8 reps
200 lbs x 6 reps
Reverse Pyramid
If there’s a shortcoming to the pyramid approach, it’s that by the time you’ve reached your working sets, you’re fatigued. You won‘t be able to lift as heavy as you might have wanted. That’s where reverse pyramids come in. With these, you don’t go through multiple warm-up sets, adding weight every set. Instead, you do a couple of easy warmup sets (a light weight for 15 reps), then perform your heaviest set first, while you’re still fresh. Then gradually drop weight while adding reps. Here’s an example:
Warm-up sets
125 lbs x 15 reps
125 lbs x 15 reps
Working sets
225 lbs x 8 reps
215 lbs x 10 reps
205 lbs x 12 reps
195 lbs x 15 reps
How Rich Used Pyramid Training
Here’s an example of a Rich Piana chest workout. In this case, he used pyramid training over 5 sets.
Incline Press - 5 sets - 20, 15, 12, 10, 8 reps
Rich liked to use the Smith machine, but you can use an Olympic bar and an incline bench.
Cable Flyes - 5 sets - 30, 25, 20, 15, 12 reps
Hammer Chest Press - 5 sets - 20, 15, 12, 10, 8 reps
This is the machine version of the flat bench press. Feel free to use an Olympic bar.
Don’t Forget 5% Nutrition!
Remember your 5% Nutrition pre-workout! Try adding Core Creatine and Core L-Glutamine 5000 for a great stack! Then, sip All Day You May as an intra-workout, followed by Real Carbs and Shake Time immediately post-workout. Add in Digestive Defender to ensure optimal digestion of your food and 5% real food-based powders. Finally, give Knocked The F*ck Out a shot to improve sleep quality and recovery! 5% Nutrition is the place to shop for all your supplement needs!
References:
1. Bostani, M., & Shariati, M. (2012). The Comparison of Between the Effects of Two Training Methods on Dynamic Strength of Non-Athletes Males. Procedia - Social and Behavioral Sciences, 46, 417–420. https://doi.org/10.1016/j.sbspro.2012.05.133
