Explaining Pyramid Sets

Explaining Pyramid Sets

When lifting weights and bodybuilding what is the best way to perform your sets? Most beginners will use the simple 3 sets of 10 reps approach, but most of the pros will use pyramid sets.

Pyramid sets a called as such over they follow a pyramid structure with the lifter prime with a light weight for high repetitions, then gradually increase the weight used whilst dropping the quantity of reps performed.

Firstly the pyramid set will impel with a light weight that the lifter can use for around 10 - 15 repetitions. This set is used to sizzling up the targeted muscle and also increase blood flow into that area and prepare the joints for the movement of in addition weight.

The next set after a short rest of about 90 seconds must be loaded with a weight that can be lifted for around 6 - 8 reps

In the inquiring set your should span muscular fault in the 4 - 6 rep range.

You can inspect that the pyramid set starts with a light weight for around 12 reps, then weight is gradually higher to the movement as the repetitions decrease.

Advantages of the pyramid set method

Prime with a lighter weight for high repetitions primes the muscle for the besides sets. This notably lowers the chance of injury and also increases the amount of blood flow and nutrients delivered to muscle tissue so that you are fully prepared for the heavy sets.

Using lighter and other weights has shortened the amount of time in the gym as we can rest for less time during the first two sets as opposed to lifting heavy for three sets. This method will also prevent over - training.

Using three different tautology ranges

Expanded advantage of using three different ranges of repetitions is the types of muscle fibres that you will incorporate. To attain the most muscle hypertrophy it is recommended that you use both low AND high rep ranges. If you use just one rep range your muscles will convert to this and not grow as much as if you used differing rep ranges.

It’ s true that this can be done on a longer term basis for part 3 weeks training at the 10 rep range, then 3 weeks at the 5 rep range. However performing pyramid sets will achieve the same fruit with greater exemption.

Muscle Fibres

Although there are strictly more ‘ type sets’ of fibres I will exemplify two deep types here.

Slow hurdle fibres are those that use oxygen as an energy source through aerobic respiration. They are utilised when performing larger rep ranges and are used principally for endurance and do not tiredness easily. However they do not fit out much power or strength.

Fast buck fibres are reverse to this. They use stored glycogen as an energy source and not oxygen hence they are anaerobic. As they rely totally on stored energy they can only perform work for very shot periods, however in that they are midpoint twice as large as slow leapfrog fibres they create large amounts of power and strength.

Let’ s face it, if you’ re looking to build muscle then you don’ t want to train your slow start fibres like a marathon runner, but you do need to switch your rep ranges as this has been shown to trigger the greatest muscle fibre growth response. So keeping you rep range from the 15 rep range, down to the 3 rep range using pyramid sets will incorporate the muscle fibres you want to grow.

Pyramid Sets – The Perfect Way…

Well, life isn’ t that easy, the detail is as mentioned before the best way to keep your muscles growing is to keep your muscles guessing! Give pyramid sets a try for 8 weeks and then go back to your typical 3 sets of 10. Pyramids are not the perfect answer ( that doesn’ t exist ) but they are effective as part of a consistent and varying diary.