FEBRUARY 2025 - STRENGTH BLOCK #2 - FULL PYRAMID TRAINING PROTOCOL

A full pyramid combines both the ascending rep protocol in which you begin with lighter weights and higher reps, then progressively increase the weight while decreasing the number of reps as you move through each set and descending reps protocol starts with the heaviest weight you can handle for a few reps and then progressively decreases the weight while increasing the reps in each subsequent set.  Now for the Full pyramid training, we will start with lighter weights and high reps, then increase the weight and  decrease reps as you go up the pyramid. After reaching the peak weight (the heaviest set), you then decrease the weight and increase reps on the way back down.

Some the key benefits you will experience during the of Full Pyramid Training are:
A development in comprehensive strength at the Peak: The ascending portion of the pyramid, where you increase the weight and decrease reps, focuses on lifting heavier loads, which is crucial for developing maximal strength.

The descending portion (reducing weight and increasing reps) helps target muscle endurance and hypertrophy (muscle growth), which works the muscles in a different way compared to heavy the ascending phase gradually builds up intensity, allowing your body to adjust to heavier weights. This helps stimulate strength gains through progressive overload (increasing intensity over time). During the descending phase, lighter weights allow for more volume (more reps), promoting muscle growth through increased time under tension.

The combination of both lighter and heavier sets in one workout prevents monotony and gives your body a diverse stimulus. This keeps training interesting and can prevent plateaus, a common issue in strength training when the body becomes too accustomed  to a single approach.

Moreover, the lighter, higher rep sets in the descending portion give your muscles a chance to recover from the intense, heavier sets. This allows you to train at a high intensity without risking overtraining, providing an efficient recovery window while still maintaining the benefits of strength and hypertrophy training. Furthermore, the descending phase increases time under tension (the amount of time muscles are actively working). This is crucial for stimulating muscle growth because the muscles experience prolonged stress at lower intensities, which enhances hypertrophic response.

The ascending sets effectively serve as a warm-up, gradually preparing your body for heavier weights without abruptly jumping into high-intensity lifts. This makes the approach safer and more effective, especially for exercises like squats, deadlifts, and bench press.The full pyramid approach is an excellent strategy for strength training because it balances intensity and volume, providing a comprehensive stimulus for both strength and muscle development. By incorporating both ascending and descending elements, it enables the athlete to progressively overload the muscles and avoid plateaus while also benefiting from higher rep ranges that promote muscle growth and endurance.