Looking for a way to boost your mass gaining results? If so, you might want to consider adding pyramid training to your workout repertoire.

If you are not yet familiar with this style of training, it’s time to get more familiar as it’s going to help you bust through strength plateaus and help unlock pounds of new lean muscle mass.

So how does pyramid training work? Let’s go over what you need to know.

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First, let’s talk about what pyramid training is. As the name suggests, this is training where you are going to slowly increase the rep ranges upward while lightening the weight. Then once you’re there, you can choose to decrease the rep range downward again until you’re where you started.

So you might do reps of 8, 10, 12, and then work back down, doing reps of 10 and then 8 once again. Remember to maintain good form throughout all the sets, making sure you are lifting an appropriate amount of weight.


Next, you also need to consider the benefits that this form of training will offer. First, it’s going to help stress your muscles from different types of stimuli. When you’re working in the lower rep range, you’ll be primarily targeting strength gains.

As you move into the higher rep range, you’ll be focusing more on muscular endurance. This builds a more well-rounded level of fitness, which helps you become stronger overall.

Plus, by doing a number of sets like this, you’ll increase your ability to tolerate fatigue at all levels, which can also help you push more weight later on.


So to implement pyramid sets correctly, you’ll first need to select which exercises you will use it for. Don’t use it for every exercise in the workout as this would quickly get to be too taxing on the body.

Instead, focus on just one or two exercises you wish to focus on. Determine your target rep ranges, whether it’s 8, 10, 12, 10, 8 or perhaps it’s 6, 8, 10, 12, 14 even. There’s no rules as to which ranges you need to know, but generally you won’t want to go lower than 3 reps (for a very all-out set) or higher than 15 reps because beyond that, you won’t see nearly as many benefits.

Then, execute the sets. Take around 30-60 seconds of rest between each set depending on the exercise, your goals, and your conditioning level. You should reach a point of fatigue on each set you do – if you don’t, this is a good indication you just aren’t lifting as much weight as you should be.

Remember that each set, even if you are lifting in the lighter weight and rep range should still challenge your body.

So there you have the basic information to know about pyramid training. Try this in your routine and watch how quickly you see an increase in both strength and muscle size.