Definition and types of training
Pyramid training was born as a strength development technique used in the discipline of weight lifting ; can be considered a High Intensity Interval Training (HIIT), or a training method that alternates high efforts (with overloads) to complete or partial recoveries. Based on the structure of the specific table, pyramidal training may be more or less effective on the development of strength and hypertrophy depending on whether the component of lactate muscular acidosis prevails or not.
Both are now considered traditional techniques and over the years many variants have been tested, managing the number of repetitions, the number of series or the importance of recoveries.
As anticipated, the growing pyramidal training and the decreasing pyramidal training are similar but methodically opposite techniques; therefore they must be applied in contexts that are very different from one another. In particular:
Increasing pyramid training
Traditional pyramidal training is a FORZA training strategy in conditions of muscle fatigue. It is successfully used in the athletic preparation of weight lifters who, in competitions, have 3 possibilities to lift the MAXIMUM load possible. With pyramid training, the athlete performs the first series with a reduced load and a high number of repetitions up to the maximum intensity on 3, 2 or a repetition. In this way we work effectively on the ability to activate neuromuscular muscle even in conditions of mild or intense (depending on the specific table) lactate accumulation muscle acidity. On the contrary, it is not considered a method specifically useful for increasing muscle mass (hypertrophy), another characteristic that is suitable for weight lifters who compete on the weight / power ratio, or by category.
NB . The percentage calculation (%) of the load must be performed on the individual MAXIMUM (that is the capacity of force on a single maximum repetition) and must respect the number of repetitions per series and the importance of the recoveries.
Example of traditional pyramid with STRONG LACTACID component:
| Assuming a ceiling of 100kg: | 75kg max number of repetitions possible (recovery 1'30 ") 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 we start with a load of about 50% up to a maximum of 75% of the maximum load
Example of a traditional pyramid with BLANDA LACTACID component:
| Assuming a ceiling of 100kg: | 65kg 10 repetitions (complete recovery) 80kg 6-8 repetitions (complete recovery) 90kg 3-4 repetitions (complete recovery) 95kg 2-3 reps (complete recovery) 1 MAXIMUM |
Reverse or decreasing pyramidal training
Reverse pyramidal training is a less effective training strategy on strength in muscular acidosis but more profitable on the development of HYPERTROPHY. It is successfully used in the athletic preparation of Bodybuilders who, for competitions, aim to achieve the greatest amount of muscle mass possible. With the reverse pyramidal training, in addition to systemic and district aerobic heating, the athlete MUST perform a further adaptation phase: that of approaching the maximum effort; it involves the execution of 2-3 series of about 6 rips with a maximum load of 50-55% of the ceiling. Through this arrangement it is possible to reduce the risk of injury to a minimum while not compromising the performance of the table.
NB . Sometimes it may be necessary to carry out one or two distinct repetitions with a load of 90% in order to reduce the inhibitions or insecurities of the subject's performance.
The first series of reverse pyramidal training are carried out with a high load and a reduced number of repetitions, after which loads are progressively reduced by increasing the number of repetitions to carry out series of 10 or 20 repetitions. In this way we work effectively on the neuromuscular activation capacity at rest and on the LACTACID POWER, and less on the lactic acid tolerance (variable according to the specific table). Even BodyBuilders compete in categories but the importance of weight is lower than in the strength-performance disciplines.
Example of inverse pyramid with DISCRETE LACTACID component:
| Assuming a ceiling of 100kg: | 95kg max number of repetitions possible (recovery 1 ') 85kg max possible number of repetitions (recovery 1 ') 75kg max number of repetitions possible (recovery 1 ') 65kg max number of repetitions possible |
Example of inverse pyramid with BLANDA LACTACID component:
| Assuming a ceiling of 100kg: | 1 MAXIMUM (recovery 2'30 "-3 ') 95kg 2 reps (recovery 2'30 "-3 ') 85kg 4-6 repetitions (recovery 2'30 "-3 ') 80kg 6-8 repetitions (recovery 2'30 "-3 ') 75kg 8-10 repetitions (recovery 2'30 "-3 ') |
Both the growing pyramid training and the reverse pyramid training can be managed freely according to the training goals, 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 for some methodical facets; here are some examples:
- CLOSED pyramid: at the end of the pyramid training, a final series takes place identical (or as close as possible) to the initial one. Ex. 10-8-6-4 and 10 repetition.
- Pyramidal SERIES: at the end of the pyramid training, 2-3 series of 8-10 repetitions are held. Ex. 10-8-6-4 and 10-8-8
- Stripping: it is NOT really a pyramid, since it starts from a X load and every time muscle strain DOES NOT allow you to perform other repetitions, the load is reduced by repeating the pattern up to execution with the barbell only or in any case with very low overloads; in fact, by gradually reducing the load, the stripping could very much resemble the inverse pyramidal techniques, but in reality it is an INTRA-series pyramid without recovery between the unloading steps.
Increasing pyramid training is a technique that easily adapts to the needs of a novice or average expert, however, working with high loads or entering other variants, the constant presence of a personal trainer or a training partner is almost essential.
