Pyramid workout routines are great for beginners, as well as those who are looking to get fit fast. Pyramids are a type of bodyweight exercise where you perform a certain number of repetitions for each exercise, then move on to the next one. They can be used with any type of weight, from your body weight to dumbbells or barbells. Many people choose to use pyramid routines because they are easy to follow, effective, and don’t require a lot of equipment.
What Is a Bodyweight Pyramid Workout?
The schema of a bodyweight pyramid is wide at the bottom and narrow at the top. There are two types of pyramids that you can utilize: a wide one at the bottom, followed by a reverse pyramid with more reps on the top of it. Pyramid training is not dependent on any equipment. You can use dumbbells, barbells, TRX bands, or your body weight to implement this technique.
Effective training doesn’t need an initial investment in equipment. You can do it with dumbbells, the barbell, TRX bands, or your bodyweight. Progressive overload training is a great method for improving your strength, but not the optimal option. Trainers will use this type of training to help build muscle and increase metabolism, but you can always choose to keep using a different system.
Warm-up and Cool Down
It is always recommended to warm up before training. For a good way to get started, try light aerobics and stretches, which should take about 10-15 minutes.
The ability to cool down after a long exercise like calisthenics is important for reducing muscle soreness, which can also help recovery. This will also help reduce the buildup of lactic acid and other byproducts of exercise in the muscles, which will help reduce fatigue and keep you moving faster for longer. Carbohydrates also help increase the body’s ability to use fat for energy.
Fat is your primary source of energy during low-intensity exercise, but carbohydrates are more efficient at kilocalorie production than fat.
Bodyweight Pyramid Training
Each set puts more pressure on the target muscle, which increases reps. In TRX pyramid workouts, you can adjust the intensity by positioning your body at different angles or making use of the supporting back leg. An example of Bodyweight Pyramid sets is:
Three sets of 12 reps
Eight reps: Set 2
Three to six reps in the set
Pyramid Sets vs. Straight Sets in Calisthenics Pyramid Workout
For a bodyweight pyramid workout, your first set is to warm up for the following sets. Next, you increase the weight and reduce the repetitions. In straight sets, by contrast, you follow a fixed range of repetitions in each set, let’s say 8-12, and only increase the weight.
Reverse Pyramid Bodyweight Workout
In reverse pyramid sets with weights, you reduce the number of repetitions in each set and increase the weight. A reverse pyramid bodyweight workout is usually done by starting with the heaviest weight. You decrease the weight in each set as you perform more repetitions. As you get further into the workout, you ask for less pressure on your muscles to reduce fatigue so they can fully recover between sets.
Start with a reverse pyramid, and include the heaviest weight. It’s important to warm up before beginning your workout:
So far, there have been six repetitions of the “Set 1” set exercises
Set 2-10 repetitions
Three to twelve reps
What is the Difference Between Drop Sets and Reverse pyramids?
Begin with your maximum resistance, but do them to muscle failure. Without rest, decrease the amount of pressure on each set and do them to fail again until you’re done.
Most forms of resistance training fall under the rubric “reverse pyramid” This can help you achieve great gains in size and strength. A drop set is composed of different sets with very little rest between them. In gym terms, you might use drop sets and reverse pyramids interchangeably. The difference is subtle – calisthenics workouts are more likely to use a reverse pyramid than a drop set.
Reverse Pyramid Training for Fat Loss
A reverse pyramid routine is composed of three bodyweight pyramids with a repetition range of 6-12. Advanced trainees should increase the number of their sets. Work out in a higher rep range to maximize your fitness and fat-burning levels, without risking muscle loss. Rest in between sets of 12-14 reps to prevent fatigue. It can be challenging to maintain a high heart rate during workouts and save time. The best way to do this is by keeping the rest intervals between sets to one minute.
Step Pyramid in Bodyweight Pyramid Training
You should start your first set with the highest weight you can handle. The next step is pyramid sets, reduce the weight for a few and then increase it again.
25 kg x 12 reps
Set 2 – down 10 pounds.
Reduce weight by 8 reps.
Set 4- increase weight by 10 reps
Set 5 – increasing weight by 1.2x
Calisthenics Pyramid Sets – First Set and Final Set
Don’t start your first set with a heavyweight, and don’t forget to adjust the pressure according to the maximum weight your target muscle can handle.
Pyramids are a great way to train that includes every aspect of strength, hypertrophy, and endurance. If you’re not able to finish all the sets and maintain proper form, try again with a different weight or use more reps with the same weight. Start your first set with approximately 60% of 1RM and increase it partially at each set.
If you plan to do more than 5 sets, based on your goals, start by practicing pyramids. If you notice your form is inconsistent or needs improvement, reduce the weight and finish your set. Build up your stamina for an even more intense stretch session by reaching the top number of reps in your plan.