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The method of pyramidal training assumes increasing the loads from series to series, allowing you to reach heavy weights, while reducing the risk of injury. Check the details and find out if this is the training for you.

Pyramid TrainingConceived and patented by one of the industry's most respected people, Joe Weider, to gain numerous followers. According to him, muscle fibers in order to hypertrophy need an impulse in the form of strong resistance training forcing them to contract.

The method of pyramidal training assumes increasing the loads from series to series, allowing you to reach heavy weights, while reducing the risk of injury. This is due to the gradual adaptation of the muscles. In this article, however, I will introduce you to a completely opposite method. There are many methods that are used in resistance training. It is important to know more of them and be able to choose the right one for your goals and predisposition.

In nature, everything has its opposites. The same is also true of training methods. On the one hand, we have FBW, which is a full body workout that involves training the whole body in one session. On the other hand, split training. In the case of pyramid training, someone once decided to reverse the whole process and check what effects this treatment will bring.

What is the inverted pyramid exercise?

The inverted pyramid method is also called regression. This is due to the fact that the methodology of this form of training has a built-in wave system. Instead of focusing solely on linear periodization, the creator introduced a significant change that allows you to avoid overtraining and extend the load progression process over time.

The truth is that by increasing the weight we train from training to training, or even from week to week at a rapid pace, we can reach a point where we reach stagnation. The microwave process allows this unwanted moment to be shifted in time. In other words, it causes stagnation to come, because sooner or later every person will reach the peak of their possibilities, but it happens at a different point.

The assumption of using regression is to perform the heaviest repetitions when the muscles are fully rested. This approach makes us inable to lift more, then we reduce the load. Therefore, the relation of the series to the intensity of progression is also reversed. This allows the practitioner to maintain full concentration during the most demanding series of exercises, such as deadlifts, presses and sit-ups.

Most people lose concentration as levels of fatigue increase. Because of this fact, injuries often occur in pyramidal training. Reversing the process allows you to maintain the technical correctness of each move.

Training for muscle failure is not always advisable or beneficial. Correct technique is often a more important aspect of increasing overall strength than an impulse in the form of a weight.

Rules of the inverted pyramid

You should use the regression method periodically. As with any other training option, our body will get used to it after about 6-8 weeks. After this period, it will therefore cease to bring any further satisfactory results. Therefore, it should be changed for further development.

You can first apply 1-2 weeks of detraining, and then use the classic pyramid method and assess which one has brought the best results.

You can also use the microwave option and after a period of 3-4 weeks of work, do 1 week of detraining and return to the inverted pyramid method. However, the loads with which we will train will change then. You will also be able to use slightly different supplementary exercises.

A very important aspect when using the inverse pyramid methodology is warming up. During this type of training, it is even more important than usual. This is due to the fact that muscles that are unprepared for exercise may not be able to cope with the maximum load that we start with the first series.

A stronger warm-up, focused on the aspect of increasing the mobility and stability of our joints, extends the duration of the training session itself. This may turn out to be a serious drawback for some people.

Advantages and disadvantages of the inverted pyramid

The basic disadvantages include the extension of the duration of the training session caused by the need for a more specialized warm-up. However, this necessity can also be treated as an advantage. Most people do not pay enough attention to properly preparing their bodies for exercise.

During the pyramid trainings it may get away due to the specificity of the method. In this case, however, there is no such option. On the one hand, we have an extended session duration, and on the other hand, it is forced totraining exercises to perform an appropriate warm-up. So we have both a positive and a negative aspect.

The advantage of the pyramidal method is the constant progress that forces the muscles to develop. When using the inverted pyramid methodology, in turn, we surprise the body with a new stimulus that will undoubtedly cause its development. Remember that the best way to break stagnation is to shock your muscles. Applying regression will be just such a shock for them.

Another disadvantage, and at the same time an advantage of this system, is forcing the trainee to constantly monitor his progress and record strength results. They will be needed to check one rep max, i.e. maxes that play a key role in load selection.

Inverted Pyramid - Effects

Speaking about the effects of work with the use of the inverted pyramid system, it is necessary to explain exactly how to use it correctly. At the start, you need to determine your maximum load, the so-called rep max. It is a burden that we are only able to lift once.

Exercises in which we need to know this value are deadlifts, squats, bench presses and, additionally, rowing and military press. The latter, however, should be checked very carefully, preferably with the assistance of two other people, or with enough space to drop the barbell on the floor in front of you.

We make the first series with a weight of 90% one rep max. Then we increase the number of repetitions, reducing the load every 5%. Reverse pyramid advocates argue that muscles get the greatest boost to hypertrophy during the heaviest sets. Setting them at the beginning of training is to maximize these effects.

By training with this training method, we can undoubtedly expect an increase in strength and an improvement in the quality of our muscle mass. The visual effects will also be visible as long as you are on a proper diet of course. After about 6 weeks, do 1-2 weeks of detraining and check your max points again. They will be a new base for establishing further training plans.

Inverted pyramid - training plan for beginners

When planning training sessions based on the inverted pyramid method, you should first focus on multi-joint exercises. They are the main driving force for the body, forcing it to increase strength and muscle mass.

The rest of the exercises are used to enclose the training session in volume. Below, I will present a training plan that has been developed in such a way as to ensure the achievement of effects through a large number of series andrepetitions.

Some of the exercises will also be performed with shorter breaks between sets, which is to additionally increase the intensity and at the same time shorten the duration of the session a bit. The plan is written for 5 training days with 2 days of rest. I recommend that one of them be Sunday, after all sessions have been completed.

The second day can be Wednesday or Thursday depending on your preferences. It is important not to mix up the sequence of training sessions. Their order has been developed in such a way as to provide the body with maximum time and level of regeneration.

Training plan based on the inverted pyramid method:

Monday:

  • Classic deadlift - here we use the inverted pyramid method, starting with the highest load and going lower and lower with it. I recommend that you do 4 to 6 sets, starting with 4 and ending with 12 repetitions;
  • Dead swing kettlebell - 4 sets of 10 reps. Swing is an excellent exercise to improve power generation. In the version recommended by me, we must generate the starting power with each repetition, which will translate into an improvement in the overall strength of the body. During this exercise, we will work on the gluteal and core muscles. It is a complement to the string;
  • Crane - the exercise is extremely challenging for the biceps muscles of the thighs. We lean on, for example, a ladder or a barbell on a Smith machine in such a way as to kneel on the floor. Keeping the body straight, our task is to lower ourselves to the ground by extending the knee joint. Traffic is to be free and controlled as long as possible. After falling to the ground, we spread our hands like a pump to cushion the fall, bounce back up and repeat the process. 4 sets of 8 repetitions;
  • Lying leg curl - a simple exercise for the biceps muscles of the thigh. If necessary, you can replace them with a leg curl on a Swiss ball. 4 series of 15 repetitions;
  • Standing Calf Raises - perfect exercise for calf muscles, 4 sets of 25 repetitions. Personally, I recommend making them on a Smith machine. It is enough to stand on a platform in the form of a step to gain full range of motion and be able to take advantage of high loads. To develop, the calves need a lot of intensity, which will consist of both a heavy load and a large number of repetitions;
  • Sitting Calf Raises - 4 sets of 25 repetitions. The exercise is aimed at the full development of the calf muscles;

Tuesday:

  • Pulling up on a stick with overgrip with a load - in this exercise we try to use the inverted pyramid method. For this purposeit is worth taking advantage of the additional burden. People who are not able to pull up in this way can alternatively use the pulling bar of the upper lift to the chest. 6 sets of 4 to 12 repetitions;
  • Rowing with a barbell in the torso drop - in this exercise, we also use the method described in the article. 6 sets of 4 to 12 repetitions;
  • Neutral Grip Pull-ups - 3 sets of 8 reps. Beginners can use the power band rubber, which will relieve the body;
  • Dumbbell Support Rowing - 4 sets of 10 reps. We perform the exercise from the push-up position with the hands clasped on the dumbbells. Our task is to keep the starting position all the time and alternately pull the left and right hands towards you. In addition to the back muscles, we also engage the entire core;

Wednesday / Thursday(depending on when we make the day off):

  • Pressing the bar while lying down - this exercise is performed based on the inverted pyramid. 6 series of 4 to 12 repetitions;
  • Pressing dumbbells lying on a positive slant - we do this exercise in the traditional way. 4 series of 10-12 repetitions;
  • Fly ups - 4 series of 12 repetitions;
  • Military bench press - here, too, I recommend trying to make an inverted pyramid, but at the same time I recommend extreme caution. 6 series of 4 to 12 repetitions;
  • Push-ups on bars - 4 sets of 15 repetitions;
  • Reverse spreads - 4 sets of 20 repetitions;
  • Raising outstretched arms to the side with dumbbells - 4 sets of 15 repetitions

Friday:

  • Squats - the most difficult exercise of the day, we perform it in an inverted pyramid. 6 sets of 4 to 12 repetitions;
  • Goblet squat - 4 sets of 10 repetitions. The exercise serves as a supplement to the above sit downs;
  • Forward lunges - 4 sets of 10 reps;
  • Entering the crates - 4 sets of 10 repetitions;
  • Pressing on a gantry crane - this exercise can be used as a so-called muscle compression. There is no need to do it, it is for those who feel the need to do so. 4 sets of 15 repetitions

Saturday:

  • French Press - 4 sets of 12 repetitions;
  • Straightening forearms with torso drop - 4 sets of 10 repetitions;
  • Straightening the arms with the upper lift bar with the overgrip - 4 sets of 10 repetitions;
  • Forearm curls with a broken barbell - 4 series of 10 repetitions;
  • Forearm curls sitting on the bench so that the arms are behind the body - 4 sets of 10 repetitions;
  • Forearm curls withstanding suplination - 4 sets of 10 reps

From the above training plan, it can be concluded that the inverted pyramid method is only used in the most difficult multi-joint exercises. This is due to the fact that it is thanks to them that we can achieve the greatest results. They are the basis, and the rest of the exercises are only additions ensuring volume and even development of the body.

Breaks between sets should be 2 minutes for the most difficult exercises and 1.5 minutes for the rest. Of course, the plan can also be written for standard three training days a week. In this case, it is enough to stick to the split assumptions. Connect the chest with the shoulders and the triceps due to the replenishment of these muscles during exercise. The back should be with the biceps, while the legs should be performed with the stomach. In this case, each exercise can be performed in the inverted pyramid method, but the initial weight and number of repetitions should be reduced.

The inverted pyramid can be used in many forms. The above training plan consists of as many as 5 sessions. They are relatively short, but very intense. The effects will be visible after the first week.

Training of this type is exhausting and an important role in ensuring their effectiveness will be played by proper nutrition and regeneration. The described training plan focuses on the development of strength and muscle mass.

Read also: Pyramid training: rules, advantages, training plan

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