Pyramid Sets
A brief review of acute responses and long-term adaptations.
The study titled "Pyramidal Resistance Training: A brief review of acute responses and long-term adaptations" provides an in-depth analysis of pyramidal resistance training (PRT) and its effects on various physiological and performance parameters.
What is Pyramidal Resistance Training?
Pyramidal resistance training (PRT) is a resistance training method characterised by a systematic variation in training load and repetitions across multiple sets of an exercise. In PRT, the load typically increases while the number of repetitions decreases from set to set, creating a "pyramid" structure in the workout. This method aims to combine the benefits of both high-volume and high-intensity training within a single exercise session.
‘‘One of the most popular training methods in weight rooms is the pyramidal. Despite this, its superiority over traditional training is still speculative.’’
Authors of the study.
Key Points
Aim
The primary objective of this review was to examine the acute responses and long-term adaptations associated with pyramidal resistance training, comparing it to other common resistance training methods.
Methods
The researchers conducted a comprehensive review of existing literature on pyramidal resistance training, analysing studies that investigated both acute responses and chronic adaptations to this training method.
Acute Responses
Metabolic Stress: PRT induces significant metabolic stress, particularly in terms of blood lactate concentration and hormonal responses.
Neuromuscular Fatigue: The method leads to considerable neuromuscular fatigue, affecting both central and peripheral factors.
Muscle Damage: PRT results in notable muscle damage, as evidenced by increased creatine kinase levels and delayed onset muscle soreness.
Long-term Adaptations
Muscle Hypertrophy: PRT is effective in promoting muscle growth, with studies showing significant increases in muscle cross-sectional area.
Strength Gains: The method leads to substantial improvements in maximal strength across various exercises.
Power Development: PRT has been shown to enhance power output, particularly in exercises involving explosive movements.
Endurance Performance: Some studies indicate potential benefits for muscular endurance, though this area requires further research.
Comparison to Other Methods
PRT appears to be at least as effective as, and in some cases superior to, traditional resistance training methods for improving strength, hypertrophy, and power.
The method may offer advantages in terms of time efficiency and training variety.