How to Calculate a Weight Pyramid

One way to increase strength, build muscle and increase muscle tone is through the addition of weight pyramids to your fitness routine. Weight pyramid lifting is a method that increases the weight you lift with each set and then comes back down to your original weight to increase your fitness and break through strength plateaus. By finding your maximum weight limit, you can use simple math to figure out where you should start with each level of your pyramid weight workout.

Instructions

    • 1

      Find what your max weight limit is. You can do this performing single repetitions as you gradually add weight until you find a weight at which you can only complete one repetition with perfect form at a time.

    • 2

      Calculate your pyramid levels by multiplying your max weight by 70 percent (.7), 75 percent and 80 percent.

    • 3

      Write down your weight training routine on a grid or workout log so it's easier to record your reps and sets. Your first round will be 10 repetitions of 70 percent of you max weight; your second round will be eight repetitions of 75 percent your max weight; your third round will be six repetitions of 80 percent of your max weight; your fourth round will be eight repetitions of 75 percent your max weight; and your fifth and final round will be 10 repetitions of 70 percent your max weight.