Straight sets after a few months, using the same weights, will need to change if you want to grow. No change means no gains. Try mixing in pyramid sets to help stimulate growth. Learn more about them!

If you've been doing the same training program for a few months now, simple straight sets using the same weight, it is definitely time to change your workout structure. You need to push your body past it's limits and keep it guessing as to what you are going to demand of it next. The perfect solution to this problem is that of pyramid sets.


Pyramid Basics


Basically, what you will do during a pyramid set is start with one set that uses a lighter weight but encompasses many reps. For example, performing a set of dumbbell curls for 15 reps using 20 pound dumbbells.

After that set and rest period is completed, you then move onto the next set where you use a slightly higher weight and perform fewer repetitions. The next set, you will progress to an even heavier weight, with fewer repetitions still. So you are essentially building a pyramid when referring to how many reps you are doing.


Pyramid Advantages


A Wide Variety:

One of the biggest advantages to this type of training is that it trains your body to get used to a wide variety of weights. If you are always training with heavy weights and low reps, your body will adapt to this and you will find yourself not as strong if you have to perform any type of activities that require muscular endurance.
On the other hand, if you specifically train for muscular endurance with large numbers of reps, you are most likely not maximizing your strength potential.

Outside The Comfort Zone

The second advantage to this type of training is that it really pushes you past your comfort zone. Most people really don't realize just how strong they are. They never attempt to do a 1 rep max to see how much weight they could be lifting. They simply just lift what feels comfortable and allows them to get to the 8-12 rep range.

By pushing yourself to move lower into the 6 rep range or so, you will see that you can actually handle more weight, which will serve to allow your body to grow stronger more quickly, and thus allow you to progress at a higher rate.
A Word Of Caution

One word of caution however that you must be aware of when you are performing pyramiding sets and are using higher weights is that proper form remains very critical. It won't do you much good if you are lifting massive amounts of weight but your form is way off.
In fact, this will only serve to do you more harm than good. It is a good idea to perform this type of workout with a partner so they can spot you as your reach your heavier sets. They may help guide you along slightly so that you are able to complete your set without sacrificing your form.