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Abstract
Pyramidal systems refer to a particular type of resistance training in which sets are performed with increasing (or decreasing) weight, in such a way that the number of repetitions is low when the weight is high (and vice versa). Multiple implementations exist such as the light-to-heavy, triangle or asymmetric triangle system. They are similar to traditional training, but with slightly different impact on training volume, endurance or power outcome. Therefore, pyramidal systems are ideal candidates for practitioners willing to tune their training routine.
Highlights
This results in an increased ability to perform repetitions during a set, which in turn produces higher hypertrophy and strength, as these training outcomes tend to increase as a function of the training volume
Symmetric pyramid (SYM): a combination of an LH pyramid followed by an HL pyramid in which sets from the LH phase are applied in reverse order in the HL phase
In general, resistance training induce cardiovascular, endocrinal, and neural adaptations, as well as changes in muscle composition and size. This results in an increase in strength, power, hypertrophy, and local muscle endurance
Summary
Resistance training refers to a specialized method of conditioning which involves the progressive use of a wide range of resistive loads and a variety of training modalities designed to enhance health, fitness, and sports performance [1]. A ubiquitous recommendation from domain references, such as the American College of Sports Medicine (ACSM) or National Strength and Conditioning Association (NSCA), is to perform two to three sets with 8 to 12 repetitions at 67–85% of the one-repetition maximum (1RM) [4,5]. Regular variation of the training program, such as changing the training method or volume, is necessary to maintain the progression. The pyramidal system of training refers to methods in which sets are performed with increasing (or decreasing) weights and repetitions, in such a way that the number of repetitions is low when the weight is high (and vice versa) [8].
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