How to Increase Weight With Every Set

If you find yourself in a weight-lifting plateau – where you can’t seem to get out of a rut – it may be that you need to mix up your training sessions. Ascending pyramid training is a common alternative to traditional weight lifting. The pyramid method calls for you to increase the resistance level for each set, while at the same time reducing the number of repetitions performed. Every muscle group can be strengthened with pyramid training. Determine your resistance levels carefully to lift safely.

Instructions

    • 1

      Perform a dynamic warm-up for approximately 10 minutes before your pyramid training session. Jog on a treadmill, jump rope or ride a stationary bicycle. Perform an eight to 12-rep set of push-ups or rows to activate your upper-body muscles.

    • 2

      Focus on one muscle group at a time when pyramid training, such as the biceps or back. Leave at least 1 full day of rest between training sessions for a particular muscle group. Use proper form when lifting weights to maximize muscle growth and avoid injuries. Recover for at least 1 minute between sets.

    • 3

      Determine the resistance level that allows you to complete, yet not exceed, 10 reps with proper form. This is your base weight.

    • 4

      Complete the first set with a weight that is 50 percent of your base weight. Perform 12 to 16 repetitions. Lower the resistance level by 2 to 3 pounds if you are unable to perform at least 12 reps with proper form; there is some trial and error to pyramid training.

    • 5

      Lift 75 percent of your base weight for the second set; complete 10 to 12 reps. This resistance level should feel light to medium in weight. Adjust the weight as needed; if you can easily complete more than 12 reps, try going up in weight by 2 to 3 pounds.

    • 6

      Use your base weight for the third set; complete eight to 10 repetitions. Make sure to maintain proper form as the resistance level increases.

    • 7

      Choose a weight that is 125 percent of your base weight. This should be considered a heavy weight to you. Aim to complete four to six reps. Lift slowly so that your muscles are doing the work rather than momentum. Keep an eye on your form, which tends to suffer with heavier weights.

    • 8

      Stretch your muscles for at least 10 to 15 minutes after your pyramid session. Target stretches to the particular muscle group that was worked. Stretch with slow, gradual movements that help to elongate your muscles. Avoid bouncing, which can cause injuries.