A lot of guys go to the gym and work the same number of sets in the same rep range for every exercise. Usually that’s 3-4 sets in the 8-12 rep range.
However, a great way to mix up your workout is to mix up the number of reps by using the pyramid technique. Basically that means performing more or less reps on each set as you increase or decrease the weight. It’s a great way to give your muscles a strong overall workout since you are throwing several different resistance levels at them back to back.
Let’s talk a bit more about the different types of pyramid training and how you can implement them into your workout.
With this training style you will be increasing the weight on each set while decreasing the number of reps. For example, let’s say you are going to do 4 sets of bench press.
For the first set you will train with a lighter weight that you can handle for about 16 reps. On the second set you will increase the weight by 15-25 pounds to a level you can only handle for 12 reps. On the third and fourth sets you will increase the resistance to a weight you can handle for 8 and 4 reps respectively.
As a result you get the benefits of training at low, moderate and high reps all in the same workout.
This is similar to the ascending pyramid only instead of increasing the weight you will be decreasing it while adding more reps. Therefore your first set should be the heaviest (of course you should still do some light warm-up work ahead of time to prevent injury).
In a descending pyramid your first set will be around 6 reps and each set after that will increase it by a few until you get to 16-20 reps for the final set. Again, this allows you to work your muscles with a variety of rep ranges and weights so you get the full benefit.
Another benefit of descending pyramids is that it allows you to work the heaviest weight at the beginning of the exercise when you have the most energy.
Combine the Two
If you want to mix things up even more you can even combine an ascending and descending pyramid in the same workout. For example, start with 4 reps and work your way up to 16 reps then go back down to 4.
Obviously this means you will be doing a lot of sets so don’t do this technique on every exercise.
Alternatively, you can switch between ascending or descending pyramids throughout your workout. For example, on chest day you can do an ascending pyramid for bench press then switch to a descending pyramid for incline dumbbell press.
This is a great way to add some variety to your workout and shock the muscles into growth. It’s also a great technique for breaking through plateaus.
If you are stuck at benching 185 for 8 reps you can add in 4 reps at a higher weight until you are eventually able to do the higher weight for a full 8 reps.
For those that are serious about building muscle
Everybody knows that the building blocks for your muscle is testosterone. And if your t-levels are low you’ll have a harder time putting on muscle no matter how hard you train. This is why we put together the complete guide to testosterone boosters. You can read it here.
Unlike most other muscle building blogs we here at BroScience keep it real with you. All the pro fitness models you see on Instagram that claim to be natural, most likely aren’t.
They’re taking dangerous steroids to maximise their testosterone levels and build muscle faster.
But a lot of guys are waking up nowadays realising just how stupid taking steroids really is. It can come with nasty side-effects such as man-boobs, baldness and you can even become infertile. Plus once you stop taking them you’ll lose most of your gains.
Besides, the supplement industry has already developed natural supplements that contains all natural ingredients that can boost your bodies OWN testosterone production. It’s not as effective as steroids obviously, but it can help you make those gains a bit faster AND you also get to keep your gains once you stop taking them.
But beware of companies that put ineffective fillers in their supplement. You can see which ingredients actually work in our guide here.
We spent over two months on our test boosting research and the results might shock you. Some big companies have even asked us to take it down because they think we’re exposing the industry.