Hit a Training Plateau? Reverse Pyramid Sets are The Key to Bigger Gains (2023)

Pyramid sets are nothing new. Some of the greats of muscle building, including the GOAT Arnold Schwarzenegger, have hopped onto the pyramid sets gain train over the years. However, they're not the smartest method. And at MH we want to deliver you cutting-edge techniques and shortcuts to muscle building, not send you down a bro-science rabbit hole that'll have you wishing you'd stuck to your three by 10s.

There are many versions of pyramid sets you may see, including ascending pyramid sets, descending (or reverse) pyramid sets and ascending and descending sets (sometimes called triangle or diamond sets). On this occasion, we'll show you why we have chosen to flip the script and focus on reverse pyramid sets.

However if you're still not convinced, we'll take you through all versions, so you can decide for yourself. Then, we'll explain why you should be including reverse pyramid sets in your training and even share a workout plan so you can give the science-backed method a go.

What Is the Traditional Ascending Pyramid Set Method?

The traditional ascending pyramid set method is a strength-training technique where you gradually increase the weight lifted while decreasing reps for a given exercise. It involves performing multiple sets with different weight and rep schemes in a pyramid fashion.

Here's how the pyramid set method typically works:

1. Start with a lighter weight and higher repetitions for the initial sets.
2. Increase the weight while reducing the number of repetitions for subsequent sets, reaching a heavier weight at the peak of the pyramid.

The idea behind pyramid sets is to warm up the muscles and gradually prepare them for heavier loads before reaching peak intensity.

What Does a Traditional Ascending Pyramid Set Look Like?

For example, using the bench press as an exercise example, you would complete the following:

• Set 1: 50kg x 10 repetitions – Rest 1-3 minutes
• Set 2: 60kg x 8 repetitions – Rest 1-3 minutes
• Set 3: 70kg x 6 repetitions – Rest 1-3 minutes

What Does a Diamond Pyramid Set Look Like?

As you can see from the following, a diamond or triangle pyramid set descends the other side:

• Set 1: 50kg x 10 repetitions – Rest 1-3 minutes
• Set 2: 60kg x 8 repetitions – Rest 1-3 minutes
• Set 3: 70kg x 6 repetitions – Rest 1-3 minutes
• Set 4: 60kg x 8 repetitions – Rest 1-3 minutes
• Set 5: 50kg x 10 repetitions – Rest 1-3 minutes

What Are Reverse Pyramid Sets?

The issue with these previous versions is, that the first part of the sets can easily be achieved by a warm up that doesn't exert you so much and potentially pre-fatigue you before your heavier sets. It's much more effectively for strength to focus on reverse pyramid sets, so to get maximum results from your pyramid sets, try this instead:

• Set 1: 70kg x 6 repetitions – Rest 1-3 minutes
• Set 2: 60kg x 8 repetitions – Rest 1-3 minutes
• Set 3: 50kg x 10 repetitions – Rest 1-3 minutes

It makes much more sense to lower the weight when your body is under more fatigue. Also if our goal is progressive overload, a reverse pyramid set will make that far more likely as you'll be able to exert yourself more and create more volume in your workout. Aside from this, lifting heavier under larger amounts of fatigue with traditional ascending pyramid sets doesn't bode well for injury prevention.

What Are Reverse Pyramid Sets Good For?

Muscular Hypertrophy

Pyramid sets can provide a mix of higher and lower rep ranges, which has been linked to muscle hypertrophy in various studies. A key factor of gaining muscle is progressive overload, and reverse pyramid sets achieve this pursuit efficiently.

Building Strength

Pyramid sets involve progressively increasing the weight lifted, which again, aligns with the principle of progressive overload. Studies have shown that progressive overload is crucial for strength gains in resistance training.

Muscular Endurance

According to evidence, the higher rep ranges in pyramid sets can contribute to muscular endurance improvements. This means those final rep ranges can deliver additional benefits, such as making you well rounded and resilient.

Breaking Plateaus

While sticking to a programme consistently over time is integral to progressive overload, introducing variation in training, such as using pyramid sets, can help overcome plateaus by stimulating the muscles in different ways as mentioned in Designing Resistance Training Programs. If you've been stuck on the same numbers for a while, this could be your strength-building secret.

Psychological Benefits

While there might not be specific research on the mental benefits of pyramid sets, some evidence supports that varying your workouts can keep them interesting and engaging, improving adherence and motivation. Staying the course with a programme consistently is key, however tweaking rep ranges and sets could be just what your lacklustre programme needs.

How Long Should You Rest During Pyramid Training?

Your rest periods in pyramid sets should be adequate to ensure optimal recovery from the work. Usually for strength work, working to maximal levels, that may be as much as one-to-three minutes rest.

According to a review published in the Journal of Strength and Conditioning Research, for gaining muscle mass with higher rep ranges and lower weights, 'Shorter rest intervals of 30–60 seconds between sets have been associated with higher acute increases in growth hormone, which may contribute to the hypertrophic effect.'

As a rule of thumb; work within the parameters of your ability, for higher weights you may need more rest, for lower weights you may need less.

When Should I Do Reverse Pyramid Sets?

Pyramid sets are perfect for when you want to break through a plateau with your strength numbers but also push the volume for some additional size. When performed with an adequate warm up, they are suitable for trainees of all levels of experience.

Reverse Pyramid Set Workout

In this workout you'll be focussing on the king of barbell lifts: the deadlift. While it may look a little like the diamond pyramid set, the difference is that the ascending sets in the warm up won't max you out before your big lift, therefore ensuring you can potentially see some PBs.

Deadlift

1. Walk your shins to the bar with your feet underneath your hips.
2. The deadlift is a hinge movement. Imagine 'shutting a car door with your backside' while sending the hips behind the heels and reaching your hands towards the bar.
3. Your shoulders should be over the bar and middle foot underneath.
4. Keeping your back and head in line, imagine 'putting your shoulder blades in your back pockets' while holding your torso rigid, to create tension between you and the bar. You should hear the plates clink.
5. Push the floor away from you while keeping the bar close. Lock out the hips without sending the weight back and reverse the movement.

You will need to know your one rep max (1RM) weight or at least have a rough idea of it. You can calculate it using our guide here. Before starting this working set, it's important to have a thorough warm up to suit your individual needs.

Warm-up Set:

• Set 1: Empty bar x 10-15 reps
• Set 2: 30-40% of 1RM x 8-10 reps
• Set 3: 50–60% of 1RM x 4-6 reps

Working Set:

• Set 1: 4–6 reps with 75–90% of 1RM - Rest 1-3 minutes
• Set 2: 6–8 reps with 70–85% of 1RM - Rest 1-3 minutes
• Set 3: 8–10 reps with 60–75% of 1RM - Rest 1-3 minutes
• Set 4: 12–15 reps with 50–65% of 1RM - Rest 1-3 minutes

Goblet Squat x 6, 8, 10, 12 reps while descending in weight

Hold your dumbbell close to your chest. Sink your hips back and descend into a squat. Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat. Go heavy on your first set, in between each set pick a lighter dumbbell to complete your next.

Dumbbell Romanian Deadlift x 6, 8, 10, 12 reps while descending in weight

Stand tall with a pair of dumbbells at your sides, feet shoulder-width apart and glutes tensed. With a slight bend in the knees, push your hips back and slowly lower the bells towards the ground, pinching your shoulders back and maintaining a flat back. When you feel a stretch in your hamstrings, pause and explosively return to an upright position. Go heavy to begin, in between each set pick a lighter set of dumbbells to complete your next.

Bulgarian Split Squat x 10-15 reps each side and 4 sets

Stand with your back to a bench, a couple of feet away and place one foot laces down on top. With your back foot elevated and feet in line with your hips, sink the back knee towards the floor. You may have a slight forward lean as the knees travel over the toes but the front heel should keep contact with the floor. Push through the front heel back to standing, ready to repeat. For this exercise, pick a light to moderate set of dumbbells for the entirety of the sets. If you are super fatigued after previous exercises, you can complete this bodyweight for higher rep ranges.