Pyramid training

Refers to a form of set structure during training, in which the number of repetitions is not kept constant but is varied in a pyramidal manner. In the ascending pyramid, you start with more repetitions and lighter weight, then gradually increase the weight and decrease the repetitions (e.g., Set 1: 12 repetitions, Set 2: 10 repetitions, Set 3: 8 repetitions).

The descending pyramid works the opposite way: start heavy with few repetitions, then reduce the weight and increase the repetitions. This method can be specifically used for hypertrophy training, endurance training, or maximal strength training.