Pyramid Sets

Definition: Increasing or decreasing load with each set.
- Ascending Pyramid Sets: The load increases with each set. For example, performing 3 sets with approximately 15/10/5 reps-to-failure/set with 70/80/90% of 1 repetition max (RM) load/set.
- Descending Pyramid Sets: The load decreases with each set. For example, performing 3 sets with approximately 5/10/15 reps-to-failure/set with 90/80/70% of 1 RM load/set.
- Double Descending Pyramid Sets: The load decreases twice. For example, performing 6 sets with 5/10/15/5/10/15 reps-to-failure/set with 90/80/70/90/80/70% of 1 RM load/set.
- Bell-shaped Pyramid Sets: The load increases and then decreases with each set. For example, performing 6 sets with 15/10/5/5/10/15 reps-to-failure/set with 70/80/90/90/80/70% of 1 RM load/set.
- U-shaped Pyramid Sets: The load decreases and then increases with each set. For example, performing 6 sets with 5/10/15/15/10/5 reps-to-failure/set with 90/80/70/70/80/90% of 1 RM load/set.

Additional Set Strategies

For more information on Set Strategies (including video lecture), check out:

Summary Statement on Pyramid Sets from the Systematic Research Review included in the course above.

Pyramid set strategies (e.g. ascending, descending, pyramid, U-shaped, etc.) are likely to improve outcomes less than conventional set strategies; therefore, they cannot be recommended.

Brookbush Institute Position Statement: Set Strategies

The Brookbush Institute recommends that agonist/antagonist supersets (or circuit training ) be adopted to improve workout efficiency and experienced exercisers who may benefit from larger volumes of exercise progress to drop-sets to improve outcomes (when resistance training is not immediately followed by sport). Note that pyramid sets are not recommended.