M4:D42 (D342) Increase Intensity With Pyramiding

Load Pyramiding

You accomplish load pyramiding when each new set is done with a heavier weight and less repetitions.  An example would be lat pull downs done as follows — Set 1 100 lbs. x 10 reps, Set 2 120 lbs. x 8 reps, etc.  You are gradually increasing the weight and decreasing the repetitions, which increases the intensity of the exercise.

Repetition Pyramiding

In repetition pyramiding you keep the weight the same but you gradually increase the repetitions by one or two each set.  As in the previous example, lat pull downs done as follows — Set 1 100 lbs x 10 reps, Set 2 100 lbs x 12 reps, etc.

Intermission Pyramiding

In intermission pyramiding you progressively decrease the time between sets.  Using the lat pull downs example again, it would work as follows — Set 1 100 lbs with 1 minute rest, Set 2 100 lbs with 30 seconds rest, Set 3 100 lbs with 15 seconds rest.