Train Like An Egyptian: Pyramid Training Rocks!

Train Like An Egyptian: Pyramid Training Rocks!

At Beast Gear, we’re always on the lookout for different approaches to training, firmly believing that the more you experiment, the more you’ll gain over the long-term. 

And whilst pyramid training is probably as old as Adam, I’m sure there’ll still be plenty of folk who’ve still not heard of it, let alone tried it. 

Pyramid training is a pretty cool workout. It’s a progressive training system that knows no limits, and which can be used for various types of exercises. In this article, Beast Gear gives you the lowdown on what it’s all about. 

What Is Pyramid Training? 

The classical method is when youalmost reach your maximum effort, before rinsing and repeating - but in the reverse order. You can also impose the pyramid method on your warmup. 

Essentially, you begin with higher reps and a light weight, and build to less reps but heavier weight. Once you reach the peak, you reduce the weight until you get to the top of the pyramid. 

Naturally, it’s all about different strokes for different folks. Set ranges that work for me might not work for you, and vice versa. For example, a newbie could start off with a simple 3-set pyramid, while an intermediate might go with 5 sets. A pro, on the other hand, might aim for 7 sets.

Let’s take a closer look at an example … 

Intermediate Level Pyramid Training 

  • Set 1 = Twelve reps/60%
  • Set 2 = Ten reps/70%
  • Set 3 = Eight reps/80% (apex)
  • Set 4 = 10 reps/70% 
  • Set 5 = 12 reps/60%

Make sense? 

Advantages of Pyramid Training 

Pyramid training might feel a bit unfamiliar to you right now, but one thing it’s got going for it is that it’s really simple to implement. But what about its other benefits? Should you do it? 

Great Way To Warm Up 

When you start with lower weights, pyramid training is a solid warmup. For instance, I know many guys and girls who do 3 sets just to warm up. It’s a great way to reduce the risk of injuries while prepping your body for heavier lifting. 

Activates Your Central Nervous System 

Pyramid sets are an ace way of activating your CNS, which is important for maximising strength.

Boosts Motivation 

Working out can get really boring when you’re lifting the same weights all the time. It’s even worse when you know you’ve got a super heavy weight coming up next. 

Not so with pyramid training which mixes things up. 

Tips To Succeed With Pyramid Training 

Don’t Start Too Heavy All The Time 

Because pyramid training targets literally everything, from muscular endurance to strength, you don’t want to start too heavy too soon all the time. It will just increase fatigue. 

Reduce Your Weight If You Lose Your Form 

A loss of form can happen. But rather than doubling down and persisting with a heavy weight until you getreally frustrated, consider reducing it. 

Go For Broke 

A lot of folk get to the end of the session and are ready to give up. But if you’ve got something left in the old tank, push until you can’t go no more. Get comfortable with discomfort! 


Weight training is all about finding something that works for you, and which keeps the flame of motivation flickering. Pyramid training will definitely suit some more than others, but if you’ve plateaued recently, it might be worth a try. If you think it’s worth a shot, I hope this article has helped you with some tips and tricks. Good luck!

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