Only after finishing this workout for the first time did I realize what a serious lapse in judgment I had when I decided pyramid training was a good idea for increasing my squatting skillz.
I’m pretty sure the workout gods were laughing at me from who knows where as I started that first set.
This workout brought my back squat one-rep max from 190 lbs. to 225 lbs. in a month. So if you’ve hit a back squat plateau, check out this sucker.
The workout takes about 25-30 minutes, and it’s really an all-in-one deal. You get a warm-up on the first few sets, an attempt at your one-rep max, and a nice little cool down on the way back “down” the pyramid. The key is to not go heavy on those first few sets. If you do, you’ll be too gassed to truly attempt your one-rep max.
I did this workout once per week with some running, stadium conditioning, and swimming sprinkled in my routine throughout the rest of the week. Once per week is all you need.
I also only did this workout for four weeks. If you continue to do it for more than that, your results may diminish. I’m not a personal trainer or athletic coach, so speak with one for advice and to make plans customized to your goals.
Let me know what you think if you try it! 🙂
- Have you ever used pyramid training?
- If so, what lifts/movements did you use it for?
- If you used pyramid training, what were your goals and did you reach them?
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