The Pyramid Workout Method: How to Build Muscle?

If you are exercising for some time in the gym, you know how training with affect muscles you’re putting weight on. The number of repetitions, series and various methods we use in exercises with weights can significantly affect the results and we have to plan our goals.

Pyramid repetition workout

You definitely have to try some of the known methods that will once again shock your muscles and stimulate their development.

Pyramid repetition workout is one of the oldest methods used in the gym since the very beginning. It proved to be one of the most effective techniques you can use even if you’re beginner.

The pyramid method is very simple and can be applied to almost every exercise.

Get your shoulders, hips, arms and legs toned fast without adding bulk and with minimal effort. Perform better using this exercise bands for arms workouts as well as resistance band for legs training. Resistance bands can effectively improve muscle strength, physical activity ability and flexibility.

Pyramid workout for strength

Back and biceps work-out. Since the chest and triceps muscles have already been rested long enough, most people tend to work their back and biceps after their rest day.
» Warm up on rowing machine or treadmill for 15 minutes.
» Followed by oblique workouts (at least 2-3 workouts)
» Bent Over Rows (3 x 10-12)
» Pull-Ups (Overhand Grip 3 x 10)
» Barbell Curls (3 x 10)
» Deadlifts (3 x 10)
» Dumbbell Curls (3 x 10 for each arm)
» Dumbbell Rows (3 x 12 for each arm)

The method is performed so that the exercise will start with more repeats with a lighter weight, and each subsequent series reduce the number of repetitions and increase the load.

Strengthen your muscles trx-style! Are you not? You’re not letting yourself get as strong as you can be. The solution? TRX suspension training.

Pyramid workout activate the muscles and endurance, which is essential for their growth and strength.

Bench press exercise

Here’s what it looks like, for example,

Performing low-intensity bodyweight exercises can be an effective way to build strength while also raising the heart rate. Best part about cardio is an great cardio workout can be done in gym (or living room!) Check how!

1st series: 12 reps, 60 pounds

2nd series: 10 reps, 65 pounds

If you want an easy to use watch to monitor your running progress, the Heart Rate Monitor might be the perfect gift for you or that special runner in your life.

3rd series: 8 reps, 70 pounds

4th series: 5 reps, 75-80 pounds

Adjust weight gradually and individually, but keep in mind that in the last series you choose a weight with which you exercise you can achieve the minimum number of repetitions.

Add a few more series, and so begin the exercise with 15 reps or end up with a series of 1-3 repetitions, it is important only to hold the pyramid method.

Inverted pyramid

As the name implies, this method is the reverse of the classic pyramid workout method. After you have worked for some time pyramidal reps, change the order of methods and burden your muscles.

So, start with a series of workouts with low reps and heavy load, and then each follow with series of increased number of repetitions with reduced load.

In the above example you start an exercise with the fourth series, and end the one with the most repetitions and the lightest weight.