Definition and types of training
Pyramid training was born as a strength development technique used in the discipline of weight lifting; it can be considered a High Intensity Interval Training (HIIT), that is a training method that alternates high efforts (with overloads) to complete or partial recoveries. to the structure of the specific table, pyramid training can be more or less effective on the development of strength and hypertrophy depending on whether or not the lactate component of muscle acidosis prevails.
Both are now considered traditional techniques and over the years numerous variations have been tested, managing the number of repetitions, the number of sets or the importance of recoveries.
As anticipated, increasing pyramid training and decreasing pyramid training are similar but methodically opposite techniques; therefore they must be applied in very different contexts one from the other. In particular:
Growing pyramid training
Traditional pyramid training is a training strategy of the FORCE in conditions of Muscle PRE-fatigue. It is successfully used in the athletic training of weightlifters who, in competitions, have 3 possibilities to lift the MAXIMUM possible load. With pyramid training, the athlete performs the first series with a low load and a high number of repetitions until reaching maximum intensity on 3, 2 or one rep. In this way it works effectively on the ability to activate neuromuscular even in conditions of mild or intense (depending on the specific table) muscle acidity from lactate accumulation. On the contrary, it is not considered a specifically useful method for increasing muscle mass (hypertrophy), another characteristic that is suitable for weightlifters who compete on the weight / power ratio, or by categories.
NB. The percentage calculation (%) of the load must be performed on the individual MAXIMUM (ie the strength capacity on a single maximum repetition) and must respect the number of repetitions per series and the importance of recoveries.
Example of a traditional pyramid with a STRONG LACTACID component:
85kg max number of repetitions possible (recovery 1 "-1" 30 ")
90kg max number of repetitions possible (recovery 1 ")
95kg max number of repetitions possible
NB. In young people it starts from a load of about 50% up to a maximum of 75% of the maximum load
Example of traditional pyramid with BLANDA LACTACID component:
65kg 10 reps (full recovery)
80kg 6-8 reps (full recovery)
90kg 3-4 reps (full recovery)
95kg 2-3 reps (full recovery)
1 MAXIMUM
Reverse or decreasing pyramid training
Reverse pyramid training is a less effective training strategy on strength in muscle acidosis but more profitable on the development of HYPERTROPHY. It is successfully used in the athletic training of BodyBuilders who, for competitions, aim to achieve the greatest amount of muscle mass possible. With the inverse pyramid training, in addition to the systemic and district aerobic warm-up, the athlete MUST perform a further adaptation phase: that of approaching the maximum effort; it is the execution of 2-3 series of about 6 reps with a maximum load of 50-55% of the ceiling. Through this expedient it is possible to minimize the risk of injury while NOT compromising the performance of the table.
NB. Sometimes it may be necessary to perform one or two distinct repetitions with a 90% load in order to reduce the subject's inhibitions or performance insecurities.
The first series of reverse pyramid training are carried out with a high load and a reduced number of repetitions, after which the loads are progressively reduced by increasing the number of repetitions up to series of 10 or 20 repetitions. In this way you work effectively on the ability of neuromuscular activation at rest and on LACTACID POWER, and less on lactacid tolerance (variable according to the specific table). BodyBuilders also compete by category but the importance of weight is less than in strength-performance disciplines.
Example of inverse pyramid with DISCRETE LACTACID component:
85kg max number of repetitions possible (recovery 1 ")
75kg max number of repetitions possible (recovery 1 ")
65kg max number of repetitions possible
Example of inverse pyramid with BLANDA LACTACID component:
95kg 2 reps (recovery 2 "30" -3 ")
85kg 4-6 reps (2 "30" -3 "recovery)
80kg 6-8 reps (2 "30" -3 "recovery)
75kg 8-10 reps (2 "30" -3 "recovery)
Both the increasing pyramid training and the inverse pyramid training can be freely managed according to the training purposes, both in terms of recoveries and repetitions and series.
Other types of pyramid training
There are also other types of pyramid training that differ from the previous ones in some methodical facets; here are some examples:
- CLOSED pyramid: at the end of the pyramid training, a last series identical (or as close as possible) to the initial one takes place. Ex. 10-8-6-4 and 10 repetition.
- Pyramid SERIES: at the end of the pyramid training 2-3 series of 8-10 repetitions take place. Ex. 10-8-6-4 and 10-8-8
- Stripping: It is NOT strictly a pyramid, as we start from an X load and every time that muscle fatigue DOES NOT allow to perform other repetitions, the load is reduced by repeating the scheme until execution with the barbell only or in any case with very low overloads; in fact, by gradually reducing the load, the stripping could be very similar to the inverse pyramidal techniques, but in reality it is an INTRA-series pyramid with no recovery between the unloading steps.
The growing pyramid training is a technique that easily adapts to the needs of a neophyte or an average expert, however, working with high loads or inserting other variants, the constant presence of a personal trainer or a training partner is almost essential.
