Resistance training systems: Pyramid training

The pyramid system is widely known and is often utilised in resistance training programmes. Pyramiding can be performed in three distinct ways: ascending pyramids, descending pyramids, and complete pyramids. Ascending pyramids adopt a light-to-heavy approach, whereby each successive set is performed with a heavier resistance for fewer repetitions. The descending pyramid starts with the fewest repetitions and the heaviest load (following an appropriate warm up) and for each subsequent set a percentage of the load is removed. The lighter load allows more repetitions to be performed than the previous set. The complete pyramid combines the ascending and descending approaches. Starting light the client builds to the peak over a number of sets, then attempts to repeat the same repetitions on the descending phase. Active IQ, Level 3 certificate in personal training, programming personal training with clients (2014)

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