What are Pyramids and how to do them? Pyramids are a good way to increase the volume of your training while keeping your load constant. Let me give you an example…
Let’s use push-ups. Let’s say you can only do 20 push-ups total, but want to increase that number to say 50. You can use pyramids to get there, instead of doing multiple sets of something like 30 reps.
Using pyramids, you would start at a lower number of reps and then increase the reps each set. Once you get to the top you work your way back down.
So, it would look like this.
4, 6, 8, 10, 12, 10, 8, 6, 4= Total reps is 68
You start by doing 4 push-ups. Rest only a few seconds or as long as it would take someone else to do 4 reps. Next do 6 reps. Rest a few seconds again and then do 8 reps. Keep going like this until you get to 12 reps.
Once you do 12 reps, take a slightly longer rest if you need to and then come back down the other side of the pyramid. 10 reps, then 8 reps, etc.
Pyramids, by design, have a warm up, work, and cool down built into the rep scheme. Working this way helps increase strength and muscle endurance without taxing the body too hard.
photo credit: pyramids
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