Skip to main content

How to Do a Pyramid Set for a Back Workout

Learn how to do a pyramid from certified personal trainer Max Tapper in this home back workout for men video from Howcast.


Hi guys, this is Max Tapper again for Howcast and what we're gonna go over today is a pyramid set. Now you may ask what a pyramid set is. What a pyramid set is a way of progressing through your workout by increasing, or sorry, by decreasing your rep range as your weight increases. All right, so let’s say your first set you're lifting 100 pounds we're doing 12 reps. Second set we do 120 pounds, now we only do 10 reps. Third set we're doing 140 pounds and we're now only going to do 8 reps. You understand? So as the weight increases your reps decrease. That is a pyramid set.

Now there are different variations of pyramid sets. Now there's reverse pyramid set where you would do the exact same thing in the opposite order, all right? So once now you get to your 150 pounds at 8 reps, you bring it back down. The weight now drops and then the reps go back up. So from your 150 now you're bringing it back down to 130 and your reps will go up again right? So now instead of having 8 reps we're going back to 10, and as we drop our weight again our reps keep going up.
That is basically what a pyramid set is. You can play around with it, do as much as you want with it but the principle still remains the same. As the weight goes higher your reps get lower.

Popular Categories