Nicole Wilkins

Pyramid Sets

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    Charlene
    Participant

    For weeks 1, 3 and 5, are we doing pyramid training?

    #203183
    Maureen
    Maureen
    Moderator

    For weeks 1, 3 and 5, are we doing pyramid training?

    HI there,
    This was the explanation of when and why to use pyramid sets: (for the lower rep ranges it could be helpful)
    If you have never trained in the lower rep ranges that this program calls for in Weeks 2, 3 and 5, here is what I recommend:

    • Add an additional 5-10 pounds for every isolation exercise
    • Add an additional 10-20 pounds for every compound exercise

    If you are able to perform more than the required number of reps with that weight, continue to add more as your reps decrease. This is called the Pyramid Principle.

    If the rep range calls for 3 sets of 6-8 reps, you will start your first set using a weight you can do for 8 repetitions – struggling on the last two or three. On your second set, you’ll increase the weight and shoot for 6-8 reps (again, struggling on the last 2-3); on your third, you’ll increase the weight again and shoot for 6.

    Here’s how it would look for a compound exercise like barbell rows during Week 2:

    Set 1 8 reps with 135 pounds (let’s call it a fairly easy 8)
    Set 2 7 reps with 155 pounds
    Set 3 6 reps with 165 pounds (let’s call it a hard 6!)

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