The 411 on Pyramid Training
Pyramid training? What is that? Like training to run up pyramids or something? NO!
Pyramid training is a form of resistance training. It can be a wonderful tool for pushing past a plateau or progressing through a training program. Pyramid training is a step-wise form of training in which you either start with heavy weight and gradually decrease the weight or repetitions or you start light and gradually increase the weight or repetitions. It is called “pyramid training” because, like a pyramid, this form of training stresses either a narrow amount of weight or reps to begin with, moving gradually into a large amount of weight or reps, or vice versa. This type of training particularly focuses on increasing muscle size.
Pyramid training was first developed by Thomas DeLorme in 1948. The first form of pyramid training was known as linear pyramid training and followed a natural pyramid schedule; this means you would start with a low weight or amount of reps and work into a high amount of weight or reps. The reverse pyramid form of training, or the Oxford method, was then developed in 1951 by Zinovieff; in this form you would start with high weight or amount of reps and work to a low weight or amount of reps. This style of pyramid training was a way to get around the issue of running into fatigue before the final set.
One of the big advantages of pyramid training is that it can include the warm-up, built right into the workout. This is because of the way that these programs are arranged; you can start out light and keep progressively adding weight, which warms the target muscles and makes them pliable.
Another advantage is that they are a high volume form of resistance-training. This is just due to the nature of the workout; even if you’re starting low, the amount of reps or weight adds up throughout the duration of the workout and sums up to a great load at the end.
Pyramid training is considered to be a great form of resistance training because it maximizes total volume load (TVL). Total volume load is a stimulus for hypertrophy and strength. By utilizing the pyramid style of this type of training, you can maximize total volume load with minimal rest due to variation in weight and repetition amount.
Give pyramid training a try during your next programming set.
