Pyramid training is a simple and effective way to spice up your workout routine.
Pyramid training is a workout structure that allows you to increase the amount of weight or intensity as you move from one exercise to the next. This type of training works well for many people because it allows them to gradually build strength while staying focused on proper form. It's also great for those who want variety in their workouts—plus, it helps prevent boredom! If you're ready to add some new intensity into your routine without committing yourself exclusively to heavy lifting all day long, here's everything you need to know about pyramid training:
What is pyramid training?
Pyramid training is a form of interval training involving alternating between high-intensity and low-intensity exercises. The concept behind pyramid training is to gradually increase your workout intensity over time, with each level of the pyramid representing one to three minutes (depending on what you're doing) of work followed by one minute of rest. This can be done as a cardio routine or as part of strength training, depending on which type of pyramid you're doing.
In terms of fitness and health benefits, pyramid workouts are great because they allow you to burn more calories in less time than traditional steady-state cardio such as jogging at one speed or intensity level would allow for--and if you've ever tried them before, then surely they've left your muscles sore! Pyramid workouts also help improve cardiovascular fitness by increasing both aerobic capacity and anaerobic power (the ability for muscles in our body not requiring oxygen). If this sounds like something that could benefit your personal goals and overall health, keep reading!
Why do pyramid workouts?
Pyramid training is a great way to add variety and intensity to your workout routine. The concept is simple: start with a few sets of low reps, then gradually increase the number of reps as you go up the pyramid. For example, if your goal is to build muscle mass and strength, here's how it might look:
- Warm up for 10 minutes on an elliptical machine or treadmill at a moderate pace
- Do one set of each exercise in order (three sets total) with no rest between exercises--start with 12 repetitions per set
- Rest two minutes before repeating this sequence two more times
When should you do a pyramid workout?
Pyramid workouts are great for building muscle. They're also great for burning fat and improving endurance.
If you want to build muscle, a pyramid workout is an excellent choice because it allows you to lift heavier weights than usual without sacrificing form or safety. You can also use this method with lighter weights if you want to focus on explosive power rather than size and strength gains--it's all about what works best for your goals!
How to Do It
To start, you'll want to warm up for 5-10 minutes. Then, choose a weight about 50% of what you can lift for one rep (the "1RM"). For example, if your max is 100 pounds on an exercise like the squat, then start with about 50 pounds for your first set. Perform this first set with perfect form and without cheating or using momentum at all--just get into position and lift the weight off of its rack or bench so that it's resting on both feet before starting each rep.
Next up: rest 1-2 minutes between sets of pyramid training! This gives you time to gather yourself mentally and physically before going back into action again--and also lets your muscles recover just enough so they don't feel sore later in the workout when they're already tired from all those reps at high weights earlier on in the set (which could lead them feeling weaker).
After warming up properly--and making sure not only that all necessary equipment has been prepared ahead of time but also that any safety issues have been addressed satisfactorily as well (yes? Great!) --you're ready now finally begin working out!
Pyramid training is a great way to add variety to your fitness routine.
Pyramid training is a great way to add variety to your fitness routine. It's also an excellent way to work out if you only have a few minutes to spare, as pyramid sets allow for high intensity with low time commitment.
The idea behind pyramid training is simple: start with low weights and high reps (reps being one rep of each exercise), then gradually increase both weight and reps until reaching peak performance at the end of the set or circuit of exercises. This allows you to work your body from all angles without overdoing it on any one thing while still giving yourself plenty of room for improvement as time goes on!
Conclusion
Pyramid training is a great way to add variety to your fitness routine. It can help you make progress and improve your performance in other workouts by giving them more intensity. You can do pyramid training by increasing the amount of weight you lift, or reps completed each set, but it also works well with cardio exercises like running or cycling because it allows for greater intensity over time without wearing out as quickly.
