Pyramid Routines In Weight Training

Weight training for gains in muscle strength and size is based on the overload principle. For gains to occur, muscles must exert force beyond the normal workload. Force is applied against resistance, in the form of weights, body weight or gravity. Benefits include stronger bones, muscles and connective tissue along with decreased risk of injury. Weight training routines are based on doing sets of repetitions of a variety of exercises. Variations are designed for specific goals such as increased strength, endurance, muscle hypertrophy, increased muscle mass and decreased body fat. Pyramid sets are done with a change in resistance and repetitions for every set.

Progressive Overload

Pyramid routines for weight training are based on progressive overload. With each set the overload placed on the muscles changes with increased resistance or increased repetitions. Additional factors include rest time between sets. Training results include increased strength -- the amount of weight that can be lifted once -- or increased endurance -- the amount of times the weight can be lifted.

Beginner Pyramid Training

Beginner level workouts include one to two sets of eight to 15 repetitions with 30 to 90 seconds between sets. The first set is done at full strength, closer to 15 repetitions. By resting for only 30 seconds, fatigue sets in for the second set, in which only eight repetitions brings the muscle group to failure.

Increased Resistance Pyramids

Pyramids that increase resistance are geared for gains in muscular strength. Sets start with higher repetitions, up to 12, with lighter resistance, up to 50 percent of your one rep max weight. The initial set warms up the muscle group. With each successive set, resistance increases, up to 85 percent of your one rep maximum with decreased repetitions, as low as four. Higher rest intervals, between two to five minutes, allow more recovery time for muscles to manage the increases in weight for the next set.

Increased Repetition Sets

Pyramids that increase repetitions and decrease resistance are geared for gains in lean body mass, muscular endurance and reduced body fat. Workouts start with eight repetitions, working to 10 and 12 repetitions. Resistance for each set is based on working to muscle failure with each set. For higher intensity workouts, rest time between sets can be cut to 30 seconds. Proper form and breathing are crucial for exercise effectiveness. Flexing targeted muscle groups between sets will enhance blood flow, adding to increased muscle definition.