Health - Fitness - Lifestyle

Dynamic Pyramid workout

Must be, gymers are no strangers to Pyramid Training. This is a method of training sets with reps decreasing, increasing weight (Pyramid) or reverse (Reverse Pyramid).

Benefits of Pyramid Training:

  • Apply a variety of exercises.
  • Suitable for differnt shapes of body.
  • The training programs are short but strong and effective
  • Flexibly adjust time, weight and reps of training, ...
  • Apply to bodybuilding, buld musscle, fat loss or all.

There are a number of different ways you can incorporate pyramid training progressions. Here are just a few examples:

  • Increase the total volume – start at 3 sets and progress to 7 as you build up your strength and endurance.
  • Increase the starting weight – maintain a consistent set range but increase your starting weight each week.
  • Increase the weight increments between sets – go from 5kg extra per set to 10kg, or increase by a % that works for you.
  • Reduce the rest between sets – keep this to a minimum of 1 minute if you are beginner but as you gain confidence, try reducing rest periods to create a greater catalyst.

Here is a sample Dynamic Pyramid workout.  It's short, effetive and target every part of your body.


If you’re serious about training, create a pyramid training plan and incorporate any of the example progressions above. It’s wise to keep a track of what you’re doing each week, working to a plan (4 weeks is a good amount of time to factor in progressions). If you just turn up to the gym and forget about your starting weights, set volumes etc, you’ll quickly lose sight of what you’re trying to achieve, and where any obvious weaknesses lie.




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