Jim Stoppani's Power Pyramid Training
Jim Stoppani’s Power Pyramid Training
Make big gains in strength, power, and muscle growth with this pyramid-style training scheme.
I’m a big proponent of periodization. This means that during each workout, you stick with a specific rep range on each exercise. Rep ranges change on a scheduled basis, usually every week (microcycles) or every time you train the same muscle group.
Another way of training is to do a number of different rep ranges in the same workout. For example: Set 1 may be done for 12-15 reps, then set 2 for 8-10 reps, and set 3 for 3-6 reps. Or you can go in the opposite direction, from low reps to high reps.
Pyramids
If the change in rep ranges with each set follows some form of a linear manner, as mentioned above, it's referred to as a "pyramid." Pyramid training has been very popular with bodybuilders and other strength athletes for decades. There are three basic types of pyramids when it comes to weight training:
(1) An "ascending pyramid" starts with light weight and high reps, and with each successive set, the weight gets heavier and the reps get lower.
(2) A "descending pyramid" starts with heavy weight and low reps, and each successive set gets lighter and the reps get higher.
(3) An "ascending/descending pyramid" (sometimes called a "triangle pyramid"), in which the weight increases and then decreases. Alternately, there's the "descending/ascending pyramid," in which the weight gets lighter and then heavier.
Power Up the Pyramid
I've taken the standard pyramid training scheme and modified it to make it even better. My Power Pyramid Training uses an ascending/descending pyramid as the template, but it’s quite different than any standard pyramid you may have seen. It not only changes up the weight and reps each set, but it also changes up the rep speed (tempo) used; the purpose here is to not only build greater strength and muscle mass, but also build more power.
Using fast and explosive rep speeds is important for maximizing power development. Building power is not only great for athletes, but it can help to increase your strength on exercises and build more muscle.
But that’s just the first 2 sets for each exercise. With the Power Pyramid style of training, you’ll be doing 6 total sets per move. The first two will focus on power; the third and fourth sets emphasize muscular strength. The final two sets (and possibly a seventh set if you include a drop set) will focus on hypertrophy (building muscle).
So the Power Pyramid rep scheme for each exercise will look like this, set by set: 8, 5, 6, 6, 12, 15. Here's a detailed description of exactly how each set will breakdown:
Set 1: 8 reps
Goal: Power
Goal: Power
Do the first training set with a very light weight that allows you to perform 30 reps or more—but just do 8 reps and stop. You don't want to start out by fatiguing your muscles when you're training for power. The fatiguing sets will come later.
Perform these 8 reps as quickly and explosively as possible during the positive portion, then slow and controlled on the negative portion. This first stage will serve as both a warm-up and a power-building set.
Set 2: 5 reps
Goal: Power
Goal: Power
For set 2, increase to a weight that will allow you to perform 15-20 reps, but stop at 5. As in the previous sets, do these 5 reps as explosively as possible on the positive portion of the rep, then slow and controlled on the negative. This stage will serve as a second power set and will help you build more explosiveness in the muscle group you're training.
Sets 3 and 4: 6 reps each
Goal: Strength
Goal: Strength
For sets 3 and 4, jump up to a weight you can do for 6 reps. Perform as many reps as possible, ideally reaching failure at or around the sixth rep at set 3.
For set 4, don't worry about how many reps you can do. Keep the weight the same as in set 3, and do the best you can. Try to perform your set 4 reps quickly and explosively, even though the heavy weight will prevent you from moving very fast. Just trying to lift a heavy weight as explosively as possible can help increase both power and strength, which is the purpose of this stage.
Sets 3 and 4 are the peak of the pyramid. From here, you'll descend back down the pyramid.
Sets 5 and 6 (and possibly a 7th): 12-15 reps
Goal: Hypertrophy
Goal: Hypertrophy
This stage is really made up of 3 dropsets, with set 6 including the possibility of an extra dropset.
For set 5, choose a weight that allows you to complete 10-12 reps. Complete as many reps as possible until you reach muscle failure, which should be between 10 and 12 reps.
Begin set 6 by reducing the weight 40-50 percent and doing as many reps as possible until you reach failure. Your goal should be to complete at least 15-20 reps. If you can't complete at least 15 reps, move on to dropset 7.
Begin set 7 by reducing the weight by another 10-30 percent, depending on how many reps you have left. Complete this dropset until you reach muscle failure. Do your reps for these two final sets at a slow and controlled pace on both the positive and negative portions (about 1-2 seconds on the positive and 2 seconds on the negative). Your combined rep count for sets 6 and 7 should be at least 15.
If you couldn't do 15 reps in set 6 this week, your goal for next week should be to either complete 15 reps at last week's weight—or reduce the weight a bit and see if you can get your 15. Once you can do 15-20 reps at a weight, try to do more reps week after week at that same weight.
Putting The Power Pyramid To Work
There are 2 main ways I typically design Power Pyramid programs: either as all full-body workouts, where all major muscle groups are trained each workout; or as a 4-day split-body routine, where each muscle group is trained only once a week. In my personal training sessions, I do full-body workouts. But I know a lot of people prefer split-body programs, and that’s always a great option.
Below are the basic guidelines I recommend for each approach. Remember that the sets-and-reps schemes are going to be the same for each exercise in both examples:
6 sets of 8, 5, 6, 6, 12 and 15 reps.
Full-Body Power Pyramid Training
Muscle Groups Trained In Each Workout: The full-body workouts that I program always consist of 10 different muscle groups – chest, back, shoulders, legs, biceps, triceps, traps, forearms, calves, abs. Some of these muscle groups are small, so feel to leave out, say, traps and forearms if you feel those bodyparts are getting enough workout through shoulder and arm training, respectively.
Number Of Exercises Performed Per Muscle Group: One exercise per bodypart. That’s it. I do full-body workouts 5-6 days a week (sometimes 7 days), so the volume adds up pretty quickly. If you’re only doing 2 or 3 full-body workouts a week, feel free to do 2 or 3 exercises per muscle group.
Number Of Full-Body Workouts Performed Per Week: Again, I usually do 5-6 workouts per week, but I’ve been training for decades and am pretty advanced. If you’re not quite at this level (yet), start with three weekly workouts (ie, Monday, Wednesday, Friday) and progress from there.
Exercise Selection: I typically like to use multijoint (compound) exercises on larger muscle groups, but single-joint moves can work as well. Use a variety of exercises to keep your muscles guessing and hit your body from all angles.
4-Day Split Power Pyramid Training
Muscle Groups Trained In Each Workout: Here’s how I lay out the 4-day split on my original Power Pyramid program on JimStoppani.com:
Day 1: Chest, Triceps, Calves
Day 2: Legs, Abs
Day 3: Shoulders, Traps, Calves
Day 4: Back, Biceps, Forearms, Abs
As you can see, each muscle group is worked one time per week – except for abs and calves, which are worked twice a week.
Number Of Exercises Performed Per Muscle Group: Every muscle group gets 2-3 exercises per workout – large muscle groups (chest, back, shoulders, legs) get 3 exercises, and all other (smaller) muscle groups get 2 exercises per workout. The one exception here is legs; because it’s such a large muscle group, I often give it four exercises in a 4-day split program like this. When I do, 2 or 3 exercises will be multijoint moves that emphasize the quads and glutes (ie, squats, lunges, leg press), and the other exercise or two will focus on the hamstrings (Romanian deadlifts, leg curls, etc.)
Exercise Selection: Follow the same guidelines here as with the full-body version. Again, compound movements should be the default for large muscle groups, but single-joint exercises can be used as well, particularly on the third exercise.
Powerful Results
The combination of ascending sets, descending sets and rep speed change produces a training program that develops power, strength and mass gains. Your goal each week should be to use more weight than the previous week, but still be able to hit the prescribed rep ranges for sets, 3, 5 and 6.
Don’t worry about increasing the weight for sets 1 and 2. You can try adding more weight for these sets, but only if it doesn't limit your rep speed.
Follow the Power Pyramid Program for 4 weeks. Then, switch to one of the many other effective training programs I’ve recently shared.