Reverse pyramid bench press. Pyramid principle

The pyramid principle is one of the fundamental and most effective techniques development of muscle volume and strength. Use this guide to create your own forward, reverse and full pyramid training system!

Pyramid training is one of the basic and most effective training schemes. If you are confused by its intricacies, the proposed material will help you transform any set of exercises, sets and repetitions using the pyramid principle!

We are building a pyramid.

In strength training, the pyramid is considered a fundamental structure that you create by distributing the sets and reps of each exercise.

It involves a light start with a gradual increase in working weight in subsequent approaches. As the working weight increases, the number of repetitions decreases, which creates an inverse relationship between the two components. training process.

Classic pyramid training, also called straight pyramid, is not an overly complicated process. Below I will give an example of a straight pyramid using the bench press as an example.

An example of a straight pyramid for a bench press.

Approaches – 1, 2, 3, 4, 5, 6.
Working weight, kg – 60, 80, 90, 100, 110, 120.
Reps – 15, 12, 10, 8, 6, 4.

Training that uses the pyramid principle has many advantages for the development of mass and strength, but, alas, it is not ideal, which was the reason for the emergence of a couple of interesting variations. Let's take a closer look at some of the advantages and disadvantages of the straight pyramid.

Positive points.

1. Warm-up is on by default.

One of the main advantages of the straight pyramid is that warm-up approaches are already included in the program. You start small and gradually increase the load, thereby warming up the target muscles, joints, ligaments, making them more elastic, preparing them to work with more heavy scales.

If you've ever walked into the gym and immediately tried to lift a heavy barbell without warming up, you know that this way will not get you close to maximum weights.

You will be able to lift significantly more weight and reduce the risk of injury if you include in your training plan warm-up with a gradual increase in load.

2. Increase in strength indicators.

The straight pyramid is ideal for those looking for strength gains. Athletes seeking maximum strength gains should not perform nearly as many sets to muscle failure as bodybuilders aiming to increase muscle size, limiting themselves to only 1-2 sets per exercise.

This allows them to generate maximum power in the last 1-2 sets, in which they have to lift the heaviest weight. All previous approaches act as a warm-up. However, it should be noted that none of these warm-up approaches can be performed to muscle failure.

3. Large load volume.

The very principle of the pyramid contains a large training volume. By sticking to a straight pyramid scheme and increasing the weight on each subsequent set, you will inevitably perform many sets, which guarantees a high volume of work.

In terms of stimulating hypertrophy (increasing muscle mass) training systems with multiple approaches is preferable to low-volume programs.

Flaws.

This training system has two significant disadvantages. First, warm-ups are never performed to failure—not even close. The sheer number of sets can be a real challenge, especially when you're full of energy at the start of your workout.

It is tempting to perform an approach to muscle failure, but the price for this will be a slight drop in strength indicators in subsequent approaches.

If you perform several “easy” sets to failure, you will move away from your goals, be it increasing strength or muscle mass.

You want your muscles to be fresh during your heaviest (last) set. If you get too tired during the previous sets, they will definitely not work at relatively full strength. Therefore, all warm-up sets should be completed shortly before muscle failure.

Secondly, the aspect mentioned above forces you to reach muscle failure only in last approach, and this is not always enough if you want to achieve maximum muscle size.

Muscle failure is important in terms of stimulating growth processes. In order for muscles to grow, they must be subjected to significant amounts of stress. One set to failure may not provide the growth boost you need.

In short, the straight pyramid is good for those who want to increase strength and power, but it is not as effective when your goal is to maximize muscle size.

Reverse pyramid.

So, if a straight pyramid cannot be called an ideal choice when working on mass, what is? Let's take the reverse pyramid, which is sometimes called an inverted pyramid.

The name very accurately conveys the essence of the technique: you start with maximum weight, perform a few repetitions, then reduce the weight and do more and more repetitions in subsequent approaches.

This is simply an inverted version of the bench press pyramid discussed earlier, and here are some of the benefits of using the inverse pyramid.

An example of a reverse pyramid for the bench press.

Approaches - 1, 2, 3, 4, 5.
Working weight, kg - 110, 100, 90, 80, 60.
Reps - 4, 6, 8, 10, 12.

1. Start with the most difficult thing.

Using the reverse pyramid in training, you load the target muscle as much as possible in the first approaches, when it is still full of energy and strength.

With fewer sets using your strength to lift the maximum amount of weight, your heaviest set will use the maximum amount of energy. muscle fibers, which leads to greater muscle growth.

The reverse pyramid is better suited for serious muscle development tasks; it allows you to start with the most difficult ones without approaches that accumulate fatigue in the muscles.

You are thereby working with at least four different weights. And accordingly, you will get more tired when training in this way.

2. Maximize muscle growth.

The reverse pyramid is ideal for bulking because you are more likely to reach muscle failure.

When you're working for strength, you don't want to train to failure as often, but working for mass requires a different approach. With this type of pyramid, you reach failure from the very first set, and you reach it much more often.

From the first set to the last, you can work to muscle failure, and this is important when stimulating the mechanisms responsible for muscle growth is at stake.

3. Volume and intensity of the load.

The reverse pyramid guarantees high training volume, but it also allows you to train with greater intensity and load.

By combining the total amount of work - sets and reps - into each exercise, you will create a greater degree of intensity and stress for the target group using a reverse pyramid.

You can train using this method as often as possible. This is influenced by the degree of muscle soreness. Typically this approach is used to target the lion's share of the upper body muscles, especially the shoulders.

Reverse pyramid squats are also good, but after that it's too hard to walk for the next week!

If you've been paying attention, you'll remember that lifting heavy weights requires a thorough warm-up. Obviously, the reverse pyramid does not include warm-up approaches.

But, if a warm-up is not provided, this does not mean that you should not do it - this would be a big mistake! Perform 1–3 warm-up sets without failure, with a gradual increase in weight, and only then begin performing working approaches of the reverse pyramid.

Full pyramid (direct pyramid + reverse)

When working in a full pyramid, you first train in a straight pyramid by completing a couple of warm-up approaches, begin to increase the working weight and reduce the number of repetitions, but without reaching muscle failure.

After the maximum weight, when you are tired, switch to a reverse pyramid and work by decreasing the weight and increasing the number of repetitions in subsequent sets, each of which is performed to muscle failure.

Example of a full bench press pyramid.

Approaches - 1, 2, 3, 4, 5, 6, 7.
Working weight, kg - 60, 80, 100, 110, 100, 80, 60.
Reps - 12, 10, 8, 6, 8, 10, 12.

This technique provides the volume and intensity needed to gain muscle mass. After the first two exercises for each target muscle group, you can discard all warm-up sets and immediately begin performing the reverse pyramid. For those who are looking for muscle growth, this type of pyramid is one of the best training methods.

Training based on the pyramid principle.

Ready to integrate pyramid training, in all its possible options, to your program strength training? Take a few simple tips, and then put them into practice in one of the suggested workout examples!

When training in a straight pyramid, never perform warm-up sets to muscle failure. A warm-up set is any set in which you continue to increase the weight, which means that the number of repetitions decreases in each subsequent training set.
Having reached the maximum weight - indicated in each exercise minimum number repetitions - work until muscle failure.
Bodybuilders and individuals seeking maximum muscle size should perform several sets to failure, and therefore, in this case, the most suitable option is to perform full and reverse pyramids.
Note that the reverse pyramid does not include warm-up sets. Do as many of them as you feel necessary, but never take your warm-up set to muscle failure.

Pyramid training is one of the fundamental and most effective methods for developing muscle size and strength. Use this guide to create your own Ascending, Descending, and Triangular Pyramid training system!

The history of Western civilization goes back to Ancient Egypt and dates back thousands of years. Egypt's heritage has given us many things, including our affinity for cats. And if you are a bodybuilder, even your training program may be influenced by the architecture of Ancient Egypt, especially if you follow the pyramid principle.

Building a pyramid

In strength training, the pyramid is considered a fundamental structure that you create by distributing the sets and reps of each exercise. It implies an easy start with a systematic increase in working weight in subsequent approaches. As the working weight increases, the number of repetitions decreases, which illustrates the inverse relationship between the two components of the training process. Classic pyramid training, also called the ascending pyramid, is not too complicated a science. Below we will look at the ascending pyramid using the example of one exercise -.

Pyramid training has many advantages for the development of mass and strength, but, alas, it is not ideal, which was the reason for the emergence of a couple of interesting variations. Let's take a closer look at some of the advantages and disadvantages of the ascending pyramid.

Virtues of the pyramid

1. Warm-up included

One of the main advantages of the ascending pyramid is that warm-up sets are present by default. You start small and gradually increase the load, which warms up the target muscles and makes them flexible. If you've ever walked into the gym and immediately tried to lift a heavy barbell without warming up, you know that this way you won't get close to maximum weights. You'll be able to lift significantly more weight and reduce your risk of injury if you incorporate progressive warm-ups into your plan.

“When I first started my strength training journey, I didn’t know anything about the pyramid principle, but I used this methodology in my training,” says Abby Burrows, IFBB bikini fitness professional and brand ambassador for BPI Sports. “I always started small to warm up my muscles and finished with the heaviest weight I could lift (ascending pyramid). The system helps warm up the muscles and reduces the risk of injury, while simultaneously preparing the target muscles for the upcoming extreme loads.”

Warming up your muscles with light weights will prepare you for lifting real weights.

2. Maximum Strength Gain

The Ascending Pyramid is ideal for those looking to increase their strength. Athletes seeking maximum strength gains should not perform nearly as many sets as bodybuilders aiming to increase muscle size, limiting themselves to only 1-2 sets per exercise.

3. Large load volume

The very nature of the pyramid involves a large training volume. By sticking to an ascending pattern and increasing the weight on each subsequent set, you will inevitably perform many sets, which guarantees a high volume of work - marker muscle growth.

In terms of stimulation (increasing muscle mass), multi-set training systems are preferable to low-volume programs.

Disadvantages of the pyramid

It's time to say that this training system has two significant drawbacks. First, warm-ups are never performed to failure—not even close. The sheer number of sets can be a real challenge, especially when you're full of energy at the start of your workout.

There is a great temptation to perform a set to muscle failure, but the price for this will be a slight drop in strength indicators in subsequent approaches. If you perform several easy sets to failure, you will move away from your goals, be it increasing strength or muscle mass. You want your muscles to be fresh during your heaviest (last) set. If you are too tired during previous sets, they will definitely not be full of energy. Therefore, all warm-up sets should be completed shortly before muscle failure.

Secondly, the aspect mentioned above forces you to reach muscle failure only on the last set, which is not always enough if your goal is maximum muscle size. Muscle failure is important in terms of stimulating growth processes. In order for muscles to grow, they must be subjected to significant amounts of stress. One set to failure may not provide the growth boost you need.

In short, the ascending pyramid is great for those looking to increase strength and power, but it is not as effective when maximizing muscle size is at stake. This feature is important.

Inverted pyramids

So, if an ascending pyramid is not the ideal choice for mass work, what is? Take a descending pyramid, sometimes called an inverted pyramid. The name very accurately conveys the essence of the technique: you start with a maximum weight, perform a few repetitions, then reduce the weight and do more and more repetitions in subsequent approaches. This is simply an inverted copy of the bench press pyramid discussed earlier.

With the reverse pyramid, you are more likely to reach muscle failure, which means you gain more mass.

I propose to dwell on some of the advantages that come with using an inverted pyramid.

1. You start with the hardest thing

In the inverted pyramid, you load the target muscle as much as possible in the first sets, when it is still full of energy. With fewer sets expending your strength before lifting the maximum weight, your heaviest set will recruit the maximum number of muscle fibers, resulting in more growth.

Burrows notes that the descending pyramid is better suited for serious muscle development tasks. “I really like the descending pyramid because it allows you to start with the hardest ones without doing sets that build up fatigue,” she says. “Today I train in an inverted pyramid with at least four different weights. I get the most tired when I train like this.”

2. Maximum muscle growth

The inverted pyramid is ideal for bulking because you are more likely to reach muscle failure. When you're working for strength, you don't want to train to failure as often, but working for mass requires a different approach. With this type of pyramid, you reach failure from the very first set, and you reach it much more often. From the first set to the last, you can work to failure, and this is important when stimulating the mechanisms responsible for muscle growth is at stake.

"Training to failure is important for building muscle because you're breaking muscle drags" says Burrows." “By training this way, you get more micro-tears in your muscles.”

3. Volume and intensity

The descending pyramid guarantees high training volume, but it also allows you to train with greater intensity and load. By adding up the total amount of work - sets and reps - in each exercise, you get a greater degree of intensity and stress for the target group with the inverted pyramid.

“I try to train this way as often as possible,” adds Burrows. “This is influenced by the degree of muscle soreness. I typically use this approach for the lion's share of the upper body muscles, especially the shoulders. I also love pyramid squats, but after that it’s too hard to walk for the next week!”

If you were paying attention, you remember that the rise heavy weight requires a thorough warm-up. Obviously, the descending pyramid does not include warm-up approaches.

Although there is no warm-up in the classic inverted pyramid, ignoring it would be a big mistake. As with the ascending pyramid, the warm-up is never performed to muscle failure. Immediately after warming up, move to the maximum working weight and then stick to the inverted pyramid scheme.

Triangle - the union of two pyramids

You might think it's unfair to do warm-up sets but not include them in your main program. I can't agree with you. It’s just that in this case you follow a technique called the “triangle” and combines the features of an ascending and descending pyramid.

With triangles, you perform a couple of warm-up sets, each increasing the weight and decreasing the number of repetitions, but without reaching muscle failure. After maximizing the weight, you switch to a descending pyramid and work with decreasing weight and increasing reps in subsequent sets, each performed to muscle failure.

This technique provides the volume and intensity needed to gain muscle mass. After the first two exercises for each target group, you can discard all warm-up sets and immediately begin the descending pyramid. For those who are looking for muscle growth, this type of pyramid is one of the best training methods.

Pyramid training without problems

Ready to integrate pyramid training, in all its possible variations, into your strength training program? Learn a few simple tips and then put them into practice with one of these sample workouts!

When training in an ascending pyramid, never perform warm-up sets to muscle failure. A warm-up is any set in which you continue to increase the weight, which means that the number of repetitions decreases in each subsequent set of the workout.
Once you reach your maximum weight—indicated by the minimum number of repetitions in each exercise—work until muscle failure.
Bodybuilders and people seeking maximum muscle volume should perform several approaches to failure, and therefore in this case the most popular are the descending pyramid and triangle.
Note that the descending pyramid does not include warm-up sets. Do them as often as you feel necessary, but never take your warm-up approach to muscle failure.

In this article we will study in detail another technical technique that is actively used in practice. in all strength sports: from fitness to powerlifting. Its effectiveness has long been proven and time-tested. It's called - "Pyramid principle". Its scope is immensely wide, and popularity is growing exponentially every day. In addition to weightlifters, weightlifters, bodybuilders and powerlifters, even track and field athletes, wrestlers, and amateurs use it in everyday training. martial arts, and even military and intelligence services. In a word, the “pyramid principle” is gaining popularity not only among seasoned professionals, but also, of course, among lovers And newcomers"Iron Sports"...

What can you say if even schoolchildren, running out to the horizontal bars during breaks, use this athletic principle! When I was there, 20 years ago, I remember it was called "American":

First, we do one pull-up at a time,
Next time - two at a time,
Then three times, and so on with each approach - one more repetition...

Whoever does the most is the one winner! As you can see, everything is not so simple, but it is fair, and the spirit of competition is present. What else do young, growing, victory-hungry boys need?

But this was told... for starters... so to speak, a moral digression... as an introduction... And now let's leave childish pranks and nostalgia, and better move on to a serious consideration of this most interesting training mechanism...

So, first of all, let's give clear definition this technique:

Pyramid principle– this is a training scheme or plan for performing a certain exercise in several approaches with constantly changing: 1) load weight and 2) the number of repetitions in each approach of the entire cycle.

Here is a real practical example of all of the above:

Let's say you can perform a back squat with a working weight of 80 kilograms 12 times, and on the last two repetitions you reach the so-called “failure point”...

Then try working in this mode:

Approach No.		Repetitions (times)
	warm-up

Or here’s another training option with this exercise:

Approach No.		Repetitions (times)
	warm-up

As you can see, both of the given complexes are somewhat similar, but at the same time they differ in some ways...

All of these are variations of the pyramidal principle; let’s look at them in more detail:

Within the framework of this technique, the following varieties are distinguished:

Straight pyramid
reverse pyramid,
Truncated pyramid,
Stripping the barbell.

Carrying out straight pyramid, the number of repetitions in each approach gradually decreases, and the weight of the projectile, inversely proportional to it, increases. By doing reverse pyramid everything happens exactly the opposite: the weight of the apparatus decreases, and the number of repetitions in the approach increases accordingly.

There is also another little-known, but no less common version of the pyramid principle - the so-called "truncated pyramid". Its execution method is almost identical to the usual pyramid, except that in this version the athlete’s main goal is to perform not just one, but, if possible, 2-4 approaches at the final stage of the cycle at the final weight. That is, having reached the peak, you no longer change the weight of the projectile and the number of repetitions, and in the same mode continue to do the last, most difficult few approaches.

The pyramid principle and its role in sports, as well as its areas of application:

Performing a few final sets of 2-5 reps with a final weight that is 75-85% of your maximum is example of a straight truncated pyramid, applied for gaining and developing strength.

Usage straight pyramid with limiting weights and number of repetitions just one time in one set is used to get rid of doubts and increasing confidence an experienced athlete in his abilities. The straight pyramid perfectly prepares for extreme big scales, it is for this reason that powerlifters use it. Bodybuilders are advised to do a reverse pyramid better.

In turn, the reverse pyramid makes it possible to perfectly dry out the muscles thanks to high repetitions with light to medium weights. The use of the truncation technique is also permissible in planning the use of reverse pyramids. It is worth keeping in mind that when choosing this particular option for your training, great importance should be given warm-up athlete, in view of the fact that your initial work will be with maximum weights - do not forget about this! Also, it is important to understand that the reverse pyramid often requires a significantly larger number of approaches than the direct one. The high efficiency of the reverse pyramid is mainly achieved solely by pumping significant amounts of energy into the involved muscles. blood volumes. This training option is optimal for developing relief.

Using a straight pyramid, in practice, athletes often do not reduce the number of repetitions, but try to give it their all - and rightly so. Sometimes even funny situations happen: with a lot of weight you manage to do larger number repetitions. Partially, such “metamorphoses” can be explained by the manifestation of the athlete’s willpower, but most often the reason is simply insufficient rest during the previous pauses between sets.

When using truncated variations, the athlete theoretically needs to perform all remaining sets with the final weight for the same number of repetitions. In practice this is very rarely feasible. Depending on the duration of pauses between series, the degree and intensity of pre-warming, stretching and warm-up, and a large number of other influencing factors, the number of repetitions, whatever one may say, changes from approach to approach, and maintaining the strategic plan becomes very problematic...

When using the reverse pyramid, the athlete first needs to “get” to the maximum weight in any case. And do this without warming up or warming up extremely traumatic, and let's face it - it is forbidden! In fact, in practice this means that by performing the reverse, it is simply impossible to avoid the direct pyramid. In view of this, we will give you one useful advice- do not go all out at the stage of increasing the weight of the projectile, - do fewer repetitions in each approach.

There is also another variation of the pyramidal technique - “the principle of stripping the barbell”. In practice, it’s a mix of a reverse pyramid and training. high intensity with scanty intervals between sets.

The “principle of stripping the barbell” implies the shortest possible rest interval between series. Ideally, it’s better without it at all. Usually this technique is implemented not without the help of belayers - at least one, and preferably two or three, whose responsibilities include, in addition to pulling the projectile, if necessary, also reducing its weight - the so-called “undressing”.

Here's an example of what this looks like for the bench press:

The athlete does a set for the maximum number of repetitions,
after which he hangs the barbell on the racks.
Immediately the belaying partners remove 2.5-5 kg of barbell from the bar,
And the athlete immediately continues the approach.
And so again and again in a circle...

This cycle “spins” as many times as the athlete has enough strength, patience and endurance.

As you probably already understood - “the principle of stripping the barbell” It's just Hurricane Katrina for your muscles. It is unlikely that they will be able to get such a massive shock using any other training principle fitness and bodybuilding, ato and all of them combined. But every coin has a reverse side - recovery. After such training you will have to recover for a week or two, so don't abuse with such harsh extreme methods. Hurry up slowly!

The pyramid principle is not available for all situations in life. On the contrary, the pyramid principle cannot be applied to most fitness and bodybuilding exercises. Example: biceps curls with a barbell or the entire range of exercises with dumbbells... It is generally accepted that all variations of the pyramids oriented mainly exclusively on basic exercises , such as squats and a variety of presses and deadlifts.

Typically, the reverse pyramid is used for exercises such as hanging pull-ups and dips with additional loads, and the straight pyramid is used for squats, deadlifts and bench presses at different angles and all kinds of grips.

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Here's what you should know:
The pyramid method is a workout in which the number of repetitions decreases with each set from the starting point set in the first approach.

There are various pyramid techniques in different repetition ranges - for strength, general hypertrophy, etc.

We practice in my gym different types"pyramids" to reset excess weight, strength and hypertrophy. Pyramids are very simple and effective, and when you combine exercises like the press, squat and deadlift, they become even more effective.
What is a pyramid?
A pyramid is a very simple thing. You take one exercise, set the starting number of repetitions and begin your pyramid. Let's take squats for example.
1. Do 10 reps
2. Take a rest
3. Do 9 reps
4. Take a rest
5. Do 8 reps
6. Repeat this sequence until you reach your final pyramid number (this could be 8 reps, 5 reps, or 1 rep) - it all depends on your goal - weight loss, strength gain, or hypertrophy.
Benefits of the pyramid
You use the same weight in all sets.

You get tired and the number of repetitions decreases.

It is psychologically easier to maintain your motivation when the number of repetitions decreases with each approach.

Pyramids can be used for weight loss, strength gains, and hypertrophy.

There are no restrictions on the combination of exercises, number of repetitions, approaches and rest time.

Power pyramid
When it comes to increasing strength, the magic number of repetitions for me and many other athletes is 5 reps. Anything more than 5 repetitions will be harmful, as it can lead to fatigue of the central nervous system, injuries, general fatigue and strain on the body. So when I do a strength pyramid, my starting number is 5 reps.
So let's imagine that we are doing deadlifts with a weight of 200 kg.
1. Do 5 reps with 200 kg.
2. Rest for 2 - 5 minutes.
3. Do 4 repetitions with 200 kg.
4. Rest for 2-5 minutes
5. Do 3 reps with 200 kg.
6. Continue in this manner until you reach 1 rep with 200 kg.
7. Next week, add 2-5 kg of weight and repeat the same pyramid scheme.
In the end, you only did 15 reps using the same weight. You could do all the hard work by doing 3 sets of 5 reps or 5 sets of 3 reps, but the trick is that in the pyramid, each rep works out High Quality. You stay focused and lift the barbell quickly and correctly because you do fewer reps per set.
Here is a simple training pyramid for powerlifting:
Day 1
A. Squats with hands behind back
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 4 reps
Set 5: 1 rep
Day 2
B. Bench press
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 4 reps
Set 5: 1 rep
Day 3
B. Deadlift
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 4 reps
Set 5: 1 rep
The next week, add 2-5 kg per barbell and continue the same pattern for 4-6 weeks, then change the program.
Basic Pyramid for Hypertrophy
The magic number of repetitions for muscle growth lies between 5 and 12 repetitions. Of course, in squats it can reach 20 or more, but in this case, let's focus on 8-12 repetitions. For example, you start your pyramid with 12 repetitions and end with 8.
So let's do a bench press with a weight of 100 kg.
1. Do 12 repetitions with 100 kg.
2. Rest for about 1 minute.
3. Do 11 reps with 100 kg.
4. Rest for about 1 minute.
5. Do 10 repetitions with 100 kg.
6. We continue in the same way until we reach 8 repetitions with a weight of 100 kg.
The next week, add 2-5kg per barbell and continue doing the same basic pyramid scheme for hypertrophy. As a result, you will do 5 approaches with a total of 50 repetitions.
Advanced Pyramid for Hypertrophy
When it comes to building muscle, I prefer to train opposite muscle groups together. Chest and back are a great combination, just like biceps and triceps, muscles back surface hips and quadriceps. There is nothing new here when it comes to bodybuilding. Plus, when you base your pyramid building on opposing muscle groups, you get amazing benefits in terms of blood flow, muscle growth and recovery, and of course, building powerful muscles.
Let's, for example, look at training the chest and back together using the bench press and deadlift. Your first set of bench presses will be 12 reps. You rest for 1 minute, and then do a set of deadlifts for 12 reps. Then rest for a minute and do 11 reps of bench presses, rest for a minute and do 11 reps of deadlifts. Continue the superset until the number of repetitions in the set reaches 8.
Using exercises in pairs this way will allow you to recover better between sets, and your muscle growth will be more intense. Do this program with your partner using the “first me, now you” principle, and you will be shocked by the results. Here is an approximate weekly bodybuilding program, built on the principle of a pyramid for hypertrophy:
Day 1 Chest-back
A
1) Bench press 5x12-8;
2) Bent-over row 5x12-8;
3) Dumbbell press incline bench 5x12-8;
4) Block pull to the belt 5x12-8;
5) Push-ups 5x12-8.
Day 2 - Rest
Day 3 Shoulders-arms
A
1) Seated dumbbell press 5x12-8;
2) Swing dumbbells in front of you 5x12-8;
3) Swing dumbbells to the sides 5x12-8;
4) PSHNB 5x12-8;
5) French press 5x12-8;
6) Biceps on Scott bench 5x12-8;
7) Triceps on a 5x12-8 block.
Day 4 - Rest
Day 5 Leg games
A
1) Squats with a barbell on the shoulders 5x12-8;
2) Deadlift on straight legs 5x12-8;
3) Seated leg extensions 15x12-8;
4) Lying leg curls 5x12-8;
5) Standing calves 5x12-8;
6) Donkey 5x12-8.
Day 6 - Relax
Day 7 Core muscles
A
1) Lifting the pelvis while lying down with a weight of 11x12-5;
2) Press on a roller 11x12-5;
3) Hanging leg raises 11x12-5;
4) Lying crunches 11x12-5.
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Today, there are many options that can complicate the workout and give a good increase in muscle mass and strength. For example, you can increase the weight on the barbell, increase the number of approaches and reduce the rest time between approaches, thereby making the workout much harder. But there are also some training methods and principles that give a decent boost to the growth of mass and strength. One of them is: PYRAMID principle in bodybuilding (which we will look at today).

Pyramid method in bodybuilding- this is when you perform any exercise during which it manifests itself: either gradual increase weight, or a gradual decrease in weight on the equipment. Accordingly, the number of repetitions will change (gradual increase or gradual decrease).

During gradual weight gain, our body gradually warms up (targeted muscle group is washed with blood and the ligaments are warmed up), thereby preparing for the upcoming work in the following (more difficult) approaches.
During gradual weight loss, deeper depletion and injury of muscle fibers occurs, which will ultimately lead to more pronounced muscle growth.

The pyramid principle in bodybuilding was actively used long before today. Depending on the different types loads, there are different types of pyramid:

A straight pyramid is a type of pyramid in which there is a gradual increase in weight on the apparatus and a gradual decrease in repetitions.

A truncated pyramid is a type of pyramid during which two processes occur: first, a gradual increase in weight on the apparatus, and then the load remains unchanged.

A reverse pyramid is a type of pyramid in which there is a gradual decrease in weight on the apparatus and a gradual increase in repetitions.

A full pyramid is a type of pyramid that combines the properties of a direct and reverse pyramid.

A full truncated pyramid is a type of pyramid that combines the properties of a straight, truncated and inverse pyramid.

More details about each type:

The straight pyramid is considered the basic pyramid in bodybuilding. Basic, because almost all visitors gym use this exact method. The essence of this principle is to gradually increase the weight on the apparatus and, in parallel, reduce the number of repetitions. Usually do 5-6 approaches, starting with 12-15 repetitions, and ending with 2-6 repetitions. Let's look at the example of squats with a barbell, working weight (for 8 repetitions) – 180 kg.

Truncated pyramid It is also one of the most popular training principles among athletes. In fact, this one is heavier than the previous one, since the load occurs without changing (accordingly, not everyone will be able to withstand 3 approaches at full strength without change). Usually do 5-6 approaches, starting with 12-15 repetitions, and ending with 5-6 repetitions. Let's look at the example of squats with a barbell, working weight (for 8 repetitions) – 180 kg.

Warm-up 75kg * 15 reps

Set #1 110kg * 12 reps

Set #2 145kg * 10 reps

Set #3 180kg * 8 reps

Set #4 180kg * 8 reps

Set #5 180kg * 8 reps

Set No. 6 200kg * 5 – 6 repetitions (for strength athletes)

Reverse pyramid in bodybuilding it can give a huge boost in gaining muscle mass and strength. Moreover, muscles will grow much faster than strength. Since, deeper exhaustion and injury to muscle fibers occurs. Usually do 5 approaches, starting with 6 repetitions, and ending with 12 - 15 repetitions. Let's look at the example of squats with a barbell, working weight (for 8 repetitions) – 180 kg.

Warm-up 40kg * 20 reps

Warm-up 50kg * 17 reps

Warm-up 60kg * 14 reps

Set #1 200kg * 6 reps

Set #2 190kg * 7 reps

Set #3 180kg * 8 reps

Set #4 145kg * 10 reps

Set #5 110kg * 12 reps

The full pyramid is a great complement to the reverse pyramid. As you can see, in the reverse pyramid (as in everyone else) there are approaches designed for warming up (this is required because cold muscle will not work 100%). And if you don't want to waste time on those boring warm-up sets, then why not do a straight pyramid instead. The pyramid principle in bodybuilding It will be more difficult, but the effectiveness of this method is much higher. Usually do 9 - 10 approaches, starting with 12 - 15 repetitions, and ending with 12 - 15 repetitions. Let's look at the example of squats with a barbell, working weight (for 8 repetitions) – 180 kg.

Warm-up 75kg * 15 reps

Set #1 110kg * 12 reps

Set #2 145kg * 10 reps

Set #3 180kg * 8 reps

Set #4 190kg * 7 reps

Set #5 200kg * 6 reps

Set No. 6 215kg * 2 – 3 reps (for strength athletes)

Set #7 190kg * 7 reps

Set #8 180kg * 8 reps

Set #9 145kg * 10 reps

Set #10 110kg * 12 reps

Full truncated pyramid– a very effective and very complex pyramid principle. Effective because very severe exhaustion and injury to muscle fibers occurs. Difficult, because it is almost impossible to perform such a robot, since the muscles get tired very quickly (if you give your all in each approach, of course). Usually do 9 - 10 approaches, starting with 12 - 15 repetitions, and ending with 12 - 15 repetitions. Let's look at the example of squats with a barbell, working weight (for 8 repetitions) – 180 kg.

Warm-up 75kg * 15 reps

Set #1 110kg * 12 reps

Set #2 145kg * 10 reps

Set #3 180kg * 8 reps

Set #4 190kg * 7 reps

Set #5 200kg * 6 reps

Set #6 200kg * 6 reps

Set #7 200kg * 6 reps

Set #8 190kg * 7 reps

Set #9 180kg * 8 reps

Set #10 145kg * 10 reps

Set #11 110kg * 12 reps

The PYRAMID principle in bodybuilding has its own pros And minuses. There are only a few of them:

The plus is that the pyramid can give a very good boost to gaining muscle mass and strength.
The downside is that not all types of pyramids are equally suitable for everyone. For example, beginners should not use full and reverse pyramids, as they require good physical training (you may get overtrained).

Sincerely,