- Pyramid training - what is it?
- Pyramid training - training plan
- Maximum weight - how to calculate it?
- Pyramid training - advantages
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Pyramid training is a training method recommended for people who are particularly interested in building muscle mass. It is about gradually increasing the weight with each successive series of exercises while reducing the number of repetitions. This training regimen gives the best results and allows you to get an athletic figure in a short time. Check what are the rules of pyramid training and see an exemplary training plan.
Pyramid trainingis one of the foremost training principles developed by bodybuilding guru Joe Weider. Due to its high effectiveness, this method is used by most professional bodybuilders, but it is also recommended for amateurs. The pyramid training regimen is easy to learn and does not require a lot of experience in weightlifting.
Pyramid training - what is it?
Pyramid training is suitable for most upper and lower body strength exercises. It consists in increasing the weight evenly in each set of exercises while reducing the number of repetitions. In practice, this means that when planning 6 series of exercises, in the first one we perform 15 repetitions with a light load (e.g. 60% CM), in the second - 12 repetitions with a higher load (70% CM), in the next 10 with even more weight (80% CM). CM) etc.
CM - maximum weight is a load with which we are able to perform only one repetition.
The number of repetitions can be modified depending on your level of advancement, as well as the value of the maximum weight (you do not need to start with 6 sets, likewise it does not have to be a load of 60%, but e.g. 40%).
Pyramid training - training plan
An exemplary pyramid training plan may look like this:
- series: 15 reps with a weight of 40% CM
- series: 12 reps at 50% CM
- series: 10 reps with 60% CM
- series: 8 reps with 70% CM
- series: 6-8 reps at 80% CM
- series: 12 reps at 50% CM
Maximum weight - how to calculate it?
The maximum weight is the value of the load that we are only able to lift once. You don't need to break your own weightlifting records to find it. You can handlespecial calculators for bodybuilders that work according to complex algorithms, but you can also calculate your maximum weight yourself with a simple formula.
First of all, choose the value of the weight that we are able to lift a maximum of several times, e.g. a 100 kg barbell, which we lift 3 times (here, of course, you need to refer to your own training practice).
Second, we multiply the weight of the barbell by the number of max repetitions - in this case 100 kg x 3=300 kg.
Third, we multiply the result by 0.0333: 300 kg x 0.0333=9.99 kg
The last step is to add the rounded result to the starting weight: 100 kg + 10 kg=110 kg. 110 kg is the value of our maximum weight.
Pyramid training - advantages
There are several reasons why you should use the principle of pyramidal training. First of all, it prepares the muscles for increased effort better than a traditional warm-up. As before any training, warming up exercises are advisable, but when lifting weights, they will not make the muscles used to such heavy loads as in strength training. Therefore, starting a series of exercises with low weights and high repetitions is a great way to tame your body with a given type of movement.
Pyramid training also gives you time to increase your concentration, and thus allows you to use your mental forces more effectively in dealing with increasing loads. Starting right away with maximum load, the brain must suddenly shift to the state of its highest concentration. By training with the pyramid method, we can safely increase the load from series to series without exposing ourselves to stress caused by too much effort.