Pyramid principle

In this article we will study in detail another technical technique that is actively used in practice. in all strength sports: from fitness to powerlifting. Its effectiveness has long been proven and time-tested. It's called - "Pyramid principle". Its scope is immensely wide, and popularity is growing exponentially every day. In addition to weightlifters, weightlifters, bodybuilders and powerlifters, it is used in everyday training even by track and field athletes, wrestlers, martial arts fans, and even the military and special services. In a word, the “pyramid principle” is gaining popularity not only among seasoned professionals, but also, of course, among lovers And newcomers "Iron Sports"...

What can you say if even schoolchildren, running out to the horizontal bars during breaks, use this athletic principle! When I was there, 20 years ago, I remember it was called "American":

1. First, we do one pull-up at a time,
2. Next time - two at a time,
3. Then three times, and so on with each approach - one more repetition...

Whoever does the most is the one winner! As you can see, everything is not so simple, but it is fair, and the spirit of competition is present. What else do young, growing, victory-hungry boys need?

^{But this was told... for starters... so to speak, a moral digression... as an introduction... And now let's leave childish pranks and nostalgia, and better move on to a serious consideration of this most interesting training mechanism...}

So, first, let's give a clear definition of this technique:

Pyramid principle – this is a training scheme or plan for performing a certain exercise in several approaches with constantly changing: 1) load weight and 2) the number of repetitions in each approach of the entire cycle.

Here is a real practical example of all of the above:

Let's say you can perform a back squat with a working weight of 80 kilograms 12 times, and on the last two repetitions you reach the so-called “failure point”...

Then try working in this mode:

As you can see, both of the given complexes are somewhat similar, but at the same time they differ in some ways...

All of these are variations of the pyramidal principle; let’s look at them in more detail:

Within the framework of this technique, the following varieties are distinguished:

1. Straight pyramid
2. reverse pyramid,
3. Truncated pyramid,
4. Stripping the barbell.

Carrying out straight pyramid, the number of repetitions in each approach gradually decreases, and the weight of the projectile, inversely proportional to it, increases. By doing reverse pyramid everything happens exactly the opposite: the weight of the apparatus decreases, and the number of repetitions in the approach increases accordingly.

There is also another little-known, but no less common version of the pyramid principle - the so-called "truncated pyramid". Its execution method is almost identical to the usual pyramid, except that in this version the athlete’s main goal is to perform not just one, but, if possible, 2-4 approaches at the final stage of the cycle at the final weight. That is, having reached the peak, you no longer change the weight of the projectile and the number of repetitions, and in the same mode continue to do the last, most difficult few approaches.

The pyramid principle and its role in sports, as well as its areas of application:

Performing a few final sets of 2-5 reps with a final weight that is 75-85% of your maximum is example of a straight truncated pyramid, applied for gaining and developing strength.

Usage straight pyramid with limiting weights and number of repetitions just one time in one set is used to get rid of doubts and increasing confidence an experienced athlete in his abilities. The straight pyramid perfectly prepares for extremely heavy weights, which is why powerlifters use it. Bodybuilders are advised to do a reverse pyramid better.

In turn, the reverse pyramid makes it possible to perfectly dry out the muscles thanks to high repetitions with light to medium weights. The use of the truncation technique is also permissible in planning the use of reverse pyramids. It is worth keeping in mind that when choosing this particular option for your training, great importance should be given warm-up athlete, in view of the fact that your initial work will be with maximum weights - do not forget about this! Also, it is important to understand that the reverse pyramid often requires a significantly larger number of approaches than the direct one. The high efficiency of the reverse pyramid is mainly achieved solely by pumping significant amounts of energy into the involved muscles. blood volumes. This training option is optimal for developing relief.

When using truncated variations, the athlete theoretically needs to perform all remaining sets with the final weight for the same number of repetitions. In practice this is very rarely feasible. Depending on the duration of pauses between series, the degree and intensity of pre-warming, stretching and warm-up, and a large number of other influencing factors, the number of repetitions, whatever one may say, changes from approach to approach, and maintaining the strategic plan becomes very problematic...

When using the reverse pyramid, the athlete first needs to “get” to the maximum weight in any case. And do this without warming up or warming up extremely traumatic, and let’s face it, it is forbidden! In fact, in practice this means that by performing the reverse, it is simply impossible to avoid the direct pyramid. In view of this, we will give you one practical piece of advice - do not go all out at the stage of increasing the weight of the projectile - do fewer repetitions in each approach.

There is also another variation of the pyramidal technique - “the principle of stripping the barbell”. In practice, this is a mix of a reverse pyramid and high-intensity training with scanty intervals between sets.

The “principle of stripping the barbell” implies the shortest possible rest interval between series. Ideally, it’s better without it at all. Usually this technique is implemented not without the help of belayers - at least one, and preferably two or three, whose duties include, in addition to pulling the projectile, if necessary, also reducing its weight - the so-called “undressing”.

1. The athlete does a set for the maximum number of repetitions,
2. after which he hangs the barbell on the racks.
3. Immediately the belaying partners remove 2.5-5 kg ​​of barbell from the bar,
4. And the athlete immediately continues the approach.
5. And so again and again in a circle...

This cycle “spins” as many times as the athlete has enough strength, patience and endurance.

As you probably already understood - “the principle of stripping the barbell” It's just Hurricane Katrina for your muscles. It is unlikely that they will be able to get such a massive shock when using any other training principle of fitness and bodybuilding, or all of them combined. But every coin has a reverse side - recovery. After such training you will have to recover for a week or two, so don't abuse such harsh extreme methods. Hurry up slowly!

The pyramid principle is not available for all situations in life. On the contrary, the pyramid principle cannot be applied to most fitness and bodybuilding exercises. Example: biceps curls with a barbell or the entire range of exercises with dumbbells... It is generally accepted that all variations of the pyramids oriented mainly exclusively for basic exercises, such as squats and a variety of presses and deadlifts.

Typically, the reverse pyramid is used for exercises such as hanging pull-ups and dips with additional loads, and the straight pyramid is used for squats, deadlifts and bench presses at different angles and all kinds of grips.

That's probably all we wanted to share with you in this article. Thanks for your attention, and don't forget to comment. Good luck to all!