What is the Pyramid Bodybuilding Workout Routine?

Pyramid training is designed to activate more muscle fibers. This is done by using light, heavy and moderate weights. The bodybuilding workout starts with a warm-up, then a series of sets follows where there is an increase in weight and a decrease in reps.

Warm-up

The first part of a pyramid is a warm-up set. This is done to warm up the muscles. It is usually in the range of 12 to 15 reps at the lowest weight the bodybuilder will work with, like 135 pounds on the bench press.

Drop Set

After the warm-up, weight is added and the rep count goes down. An example would be 10 to 12 reps with 155 pounds.

Next Set

On the next set, more weight is added and the rep count goes down again. An example would be 8 to 10 reps of 185 pounds.

Final

On the final set, weight is added again and the reps are low. An example would be 4 to 6 reps at 225 pounds.

Rest Periods

Rest periods with pyramid workouts are usually two to four minutes between each set.

Form

Good form is critical in pyramid workouts. You should be able to move the extra weight in good form for the required amount of reps you are doing.