pyramid weightlifting workout questions?

Question

hey, i was wondering, how does the pyramid weightlifting workout work and how many sets and reps are good for working different parts of the body, and when doing pyramid, say i am doing 2x8, 2x6, 2x4, 2x2, for my first set, do i go through the 8 6 4 and 2 reps then start all over or do i have to do 2 sets or 8 reps, then 2 sets of 6 reps, etc

Answer 1

There are no set rules. The classic form of pyramid training is to perform 3-5 sets (depending on your fitness level) in which you increase your weights and decrease your reps with each set. So in your case 2x8, 2x6, 2x4, 2x2 is four sets. That is it! You don't start over.

As with any workout, choose a weight that allows do all the reps, but the last two should be difficult (not impossible). Experiment with different weights and keep a workout log so you can increase the weight each week.

I hope this helps!

Best,

Richard Cotton
Exercise Physiologist/Wellness Coach

Answer 2

1

Answer 3

I recommend you start at a weight that you can do for 25 reps (meaning if you tried a 26th rep you would not be able to complete it). Then scale down from there. High rep work stimulates the mitochondria of the muscle cell. This can make up about 20% of your muscle cell mass.

pyramid down 25 reps, 15 reps, 10 reps, 8 reps

below 8 reps is for strength and nervous system coordination not muscular hypertrophy.

make sure to squeeze your muscles when you are lifting. you will recruit more muscle fibers this way. most people neglect this aspect of lifting.

Answer 4

Simple go from 2 to 8 u want to do the heavy weight then decrease the weight to increase reps!!!