Quick definition of the pyramid: a workout that provides for the increase in loads in parallel with the decrease in the duration of the series ... or the other way around.
That is. I start with 10 reps at 70% of my max, and get to a single at 100%. And the ascending pyramid.
Conversely, I start with a heavy load (certainly not 100%) on a low rep series, and I go up / down for example up to 12 for 40%. This is the pyramidal to descend, or descend.
If I'm feeling frivolous, I can try my hand at the double pyramid: long series at low loads> 1 x max> go down again at low loads.
Index
Bodybuilder variant
12 repetitions - 10 - 8 - 6 - 4 - 2 - 1
Bodybuilders also proposed a longer variant:
10 repetitions - 9 - 8 - 7 - and so on. Unlike the countdowns found in some CrossFit® WODs, the weight changes with each set.
What are the pyramids for?
At all.
In the sense that the pyramid - which has its origins in the workouts of the 40s, and became routine between the 60s and 70s - it was used for everything, depending on who entered it in the training cards. So you found the pyramid scheme justified why
- Increase the force maximal
- Promotes hypertrophy
- It's cool to have ten pairs of dumbbells around the bench when you're done with the pyramid of db bench press
Cross and delight of generations of bodybuilders, over the past twenty years the pyramid has been questioned.
Why not do the pyramids
The reasons for the decline in popularity of pyramid workouts are these:
- You get tired in the long opening series, so you can't express strength in heavy sets
- If you start with the heavy series, you will still have to warm up: so you get tired sooner
- The jumps in intensity can confuse the central nervous system, one of the ones responsible for increasing strength. 5 kg jumps are one thing, 30 kg jumps are another
- Risks of having to perform a ceiling in suboptimal conditions
- You have those ten pairs of dumbbells to put away after the pyramid
Why do pyramids in 2020
Perhaps not an optimal structure, the pyramid can still be used to add pepper to workouts. A few scattered ideas:
- Use it for accessory exercises. If you are strength training, use a 5 × 5 or short set work for the basic lift of your workout. When moving on to accessory exercises, do a pyramid.
- Little time available for the workout? Do an ascending pyramid with short breaks.
- Craving for intensity (and a little "load" satisfaction)? Ascending pyramid, again.
- Do you want to stimulate hypertrophy without having to resort to a long 5 × 20? Choose a descending pyramid, with the last very long set (15, 20 reps)
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