Bodybuilding 101: What are pyramid sets?

If you find yourself hitting a fitness plateau, then what your regime needs are pyramid sets.

By: Nirmalya Dutta | | Updated: June 26, 2014 3:59 pm

दिन में 2 बार वर्कआउट करते हैं तो आपके लिए है ये आर्टिकल, जान जाएंगे फायदे और नुकसान

In this new series we’re going to explain the various terms gym-goers throw about. Today’s word is pyramid sets. If you’ve hit the gym you know that each weight training exercise consists of sets and reps. Reps are the number of repetitions you do every day while sets refer to the number of sets you will do in total of those reps. For example, on arm day you’re likely to do biceps curls of three sets of 20 reps with 10 kg dumbbells. Most beginners work out in a typical way where they do the same number of reps for each set using the same weight and while this method is effective, your body will get used to it. What you need to do are pyramid sets. Also Read - Alert! Coronavirus spike proteins may evolve to evade immune responses

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Pyramid sets refer to sets where you keep on increasing the weight you lift or curl while decreasing the number of sets. This is particularly effective because to gain muscle, strength and breakdown fat, you need to constantly up the intensity to see how far you can push your body.

So say you do three sets of dumbbell bench presses of 20 reps each with 10kg dumbbells. Instead of that, you can do a pyramid set where you start off with 20 reps with 10kg, then do 12 reps with 15kg and finally 8 reps with 20kg dumbbells. A pyramid set gives you the benefit of having a work out where you’re doing both higher reps and lifting heavier weights.

One of the best examples of an effective use of pyramid sets (actually double pyramid sets) can be found in Kris Gethin’s program DTP. Here he actually combines pyramid sets with supersets for a super crazy workout to transform your body. For those not in the know, a superset combines two exercises of opposite muscles to work them simultaneously like the biceps and triceps or the chest and back. So instead of doing biceps curl sets and then triceps push-down sets, you will instead do both exercises continuously and then rest.

So what DTP does is combine the two to give you a killer workout on opposite muscle groups. A typical chest-back DTP workout looks like this:

Exercise	Dumbbell Bench Press	Dumbbell Row
Set 1	50x10kg	50x10kg
Set 2	40×12.5kg	40×12.5kg
Set 3	30x15kg	30x15kg
Set 4	20×17.5kg	20×17.5kg
Set 5	10x20kg	10x20kg
Set 6	20×17.5kg	20×17.5kg
Set 7	30x15kg	30x15kg
Set 8	40×12.5kg	40×12.5kg
Set 9	50x10kg	50x10kg

Keep in mind that if you try this exercise, it’s just a suggestion and you should use weights you’re comfortable with so that when you finish, you’ll be completely fatigued.

You could also try out these exercises for specific body parts:

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Published : June 26, 2014 3:58 pm | Updated:June 26, 2014 3:59 pm

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