Pyramid Training
The idea of pyramids are used for strong human body training. Pyramid training starts using a light weight and doing many repetitions. The weight increases with each set and the number of repetitions decreases correspondingly.
Repetions Strengths
10 70 % 1111111111
6 85 % 111111
2 95 % 11
1 100 % 1
There is a high risk of injury when doing the repetition with maximal strength; it is actually used to increase strength rather than to increase muscle mass.
Truncated Pyramid
Repetions Strengths
12 60 % 111111111111
10 70 % 1111111111
8 80 % 11111111
6 85 % 111111
The truncated pyramid stimulates the muscle fibres to swell more effectively than the normal pyramids.
Reversed Truncated Pyramid
Repetions Strengths
Toistoja Voimakkuus
6 85 % 111111
8 80 % 11111111
10 70 % 1111111111
12 60 % 111111111111
The training intensity is considerably higher in comparison to the “truncated” pyramid. This is suitable for advanced athletes who have good training techniques.
Double Pyramid
Repetions Strengths
12 60 % 111111111111
10 70 % 1111111111
8 80 % 111111111
6 85 % 111111
6 85 % 111111
8 80 % 11111111
10 70 % 1111111111
12 60 % 111111111111
Advantages and Disadvantages
+ Increase in strength and muscle growth
- training is time-consuming because of the constant weight changing
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