Tag: Workouts

5 Benefits of Pyramid Sets

5 Benefits of Pyramid Sets

Pyramid sets are considered to be one of the best methods for gaining both size and strength.

They’ve stood the test of time, much like their counterparts in the Egyptian desert.

But when it comes to actually talk about the benefits, we don’t always focus on more than this.

In this article, we’ll be discussing just a handful of those other benefits that you should know about before going back to doing straight sets.

What is Pyramid Training? >>


#1 – Pyramid Sets Warm You Up

Starting off your pyramid sets with lower weights is a great way to get warmed up. 

Many people perform 3 or more sets just to get warmed up. And this can prevent injuries and also get your muscles primed for heavier lifting.

Performing pyramid training is all about gradually increasing the weight each set, while simultaneously decreasing the reps.

So, for this reason, warm-ups are built into your training from the outset!

#2  – Helps Activate CNS

Activating your CNS (Central Nervous System) is one of the key ways to maximize your strength. And it’s no secret that pyramid sets are great at doing this.

Many people go into the gym and try to lift a weight from the beginning and can’t. But when using pyramid sets to build their way up by activating their CNS and warming up, they often can.

#3 – Pyramid Sets Keep You Motivated

One way to make sure you’re not motivated is to always be doing the same workouts, lifting the same weights. 

If those weights are especially heavy you might start to dread your sessions. And that’s the worst thing possible for any lifter.

Consistency is the ladder to success. And without motivation, you can’t be consistent.

#4 – Allows You To ‘Feel It Out’

Going back to our second point, sometimes people will go into the gym and try to lift a weight and fail.

However, with pyramid training, you’re going to be able to know before you attempt a lift whether it’s going to be too heavy for you or not.

If you’re struggling with your warmup sets, it’s going to be unsafe for you to try your heaviest working set. 

It’s usually a good sign that you’re tired, not fully recovered, or haven’t eaten enough.

It’s incredibly useful feedback that can save you injuries and a lot of frustration.

#5 – Keeps Energy In The Tank

Usually, most people are going to be performing more than a single heavy compound lift during a workout.

So pacing yourself is really important. And pyramid training does that for you. Each set increases the workload but decreases the reps. 

So your total volume is moderate rather than insanely high. This then allows you to repeat the same process on other lifts and exercises.

Conclusion on Pyramid Sets in Training

Pyramid sets have many benefits, including psychological ones, not just strength and muscular based ones. Implementing them into your training from time to time is a great idea and shouldn’t be overlooked.


Get a Workout Program >>

More Articles >>

Basic Bodybuilding Program for Beginners

Basic Bodybuilding Program for Beginners

This is a 4-Days per Week Basic Bodybuilding Program for Beginners that want to get JACKED! It is a great place to start if you want to build muscle mass and pack on size! Just remember, to get bigger you have to eat BIG too. But don’t worry, we can help with that too!

Get BIG Diet Plan >>

Wanna Build Muscle and Strength? Get our Base Of Strength Training Program >>

Bodybuilding Program for Beginners Workout

This Beginner Bodybuilding Program is pretty simple…just follow the workouts, trying to add weight to all your exercises every week. And the stronger you get, the bigger you will get. It’s that simple!

So, if you want to continuously build muscle mass while progressing at your own pace, then this Basic Bodybuilding Program for Beginners is for you!


Bodybuilding Program Details

First, for every exercise, warm-up to a good working weight that will allow you to stay within the given rep range for every set. Then begin your working sets; either sticking with that weight or adding 5-10 pound each set until you can no longer stay within the given rep range.

For example, if you are doing squats and your given rep range is 5-10 reps, start with a weight you can do for 10-12 reps. Do your first set of 10, then either stick to that weight for all your sets or move up 10 pounds every set. When you get to a weight where 5 reps is hard, then either stick to that weight or move back down in weight until all your sets are complete. And every week try to go heavier and heavier.

The same principle applies to all accessory exercises.

If you want, you can also add some cardio or conditioning in, after all your accessory work. Then make sure to do some Mobility Work to prevent injury and help with recovery.

IMPORTANT: Recovery is the most important thing! Learn why >>

Get our Beginner Strength Training Program >>


Weekly Bodybuilding Workout Schedule

*This weekly Schedule can vary as needed but is best in this form. Try to have at least 1 rest day after 1-2 training days in a row.


Bodybuilding Program Workouts

Leg Day Bodybuilding Workout

Workout 1 – Legs

Squat     5 x 5-10 + AMRAP

Leg Press     5-10 x 10-15

Leg Curls     5 x 10-15

Walking Lunges     4 x 20 steps

Planks     3 x 60 sec.

AMRAP = As Many Reps As Possible (use the same working weight as your previous set). You can also do a Drop Set for this where you do almost as many reps as possible with one weight, then drop some of the weight off an immediately do another AMRAP, repeating this as many times as you wish.


Chest and Triceps Bodybuilding Workout

Workout 2 – Chest and Triceps

Bench Press     5 x 5-10 + AMRAP

Incline Bench Press or Closegrip Bench Press     5 x 5-10

Dumbbell Press or Incline Dumbbell Press     5-10 x 10-15

Press Downs     5-10 x 10-15

Face Pulls     5-10 x 10-15

Weighted Crunches or Hanging Leg Raises     5-10 x 10-15


Back and Biceps Bodybuilding Workout

Workout 3 – Back and Biceps

“-“ = As many sets as it takes to get 30-50 total reps.

Pull-Ups     – x 30-50

Deadlift     5 x 5 + AMRAP

Dumbbell Rows     5 x 8-10

Lat Pull-Downs     5-10 x 10-15

Dumbbell Curls     4 x 10-15

Hammer Curls     4 x 10-15

Side Planks     3 x 30-45 sec. each


Bodybuilding Shoulder Workout

Workout 4 – Shoulders

Dumbbell Military Press     5 x 10-15

Reverse Flyes     5 x 10-15

Lateral Raises     5 x 10-15

Rotator Cuff Work     4 x 15-25

Weighted Crunches or Hanging Leg Raises     5-10 x 10-15


This is the end of our 4-days per week Basic Bodybuilding Program for Beginners.

More Workout Programs >>