The Benefits of Triangle Pyramid Training

Today we have a guest post from Terressa Dotson, an awesome fitness and lifestyle blogger who runs Achieving Fit – go check it out for some excellent tips on mindset, fitness and life in general!

I first discovered triangle pyramid training about a year ago when a client reached out to me to help her relieve a plateau she was experiencing.  After hours of research on unique ways to help this Mom of two and full time worker, I started learning much more.

In the midst of your fitness journey, there are going to be several different approaches you need to take. First, you may be trying to lose fat or build muscle, then maintaining and celebrating that goal and then most likely, hitting a plateau. The best part about pyramid training is this can be utilized whether you’re trying to lose fat or have a busy career and need a quick maintenance routine.

What is  “triangle“ pyramid training?

The formal description of pyramid training suggests that you have a goal of growing and strengthening a certain muscle group. However, this can be done in whichever way your goals lead you. For triangle pyramid training, you generally use an uneven number of sets with 5 being the minimum. Try 7 if you’re feeling wild.

If your goal is size: use pyramid training on one set of muscles.  For example, if you’re looking for shoulder growth, you will utilize this process in your sets.

Try this for shoulder growth:

  • 20 lightweight quarter lat raise
  • 10 medium weight shoulder press
  • 7 heaviest weight front raises
  • 10 medium weight shoulder press
  • 20 lightweight quarter lat raise

If your goal is fat loss: use pyramid training as your cardio HIIT session. This is a quick cardio session that increases heart rate and keeps you in a good metabolic place all day long.  The best part is this can be either at-home or on a treadmill using sprints, you don’t need any equipment if you don’t have it!

Try this for quick fat loss:

  • 25 burpees
  • 50 mountain climbers
  • 75 jumping jacks
  • 50 mountain climbers
  • 25 burpees
  • x3-4 (depending on your endurance and schedule)

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