Stop Increasing Weight You Lift During Sets 😅

22 Oct 2024 · 1 min

Watch on YouTube

0:57

In this instructional video, the presenter explains the difference between traditional pyramid sets and reverse pyramid sets for weightlifting. A pyramid set starts light and increases weight while decreasing reps across sets (e.g., 50 lb × 12 reps → 75 lb × 8 reps → heaviest weight with fewest reps). The presenter argues this common approach is flawed because fatigue accumulates, limiting the amount of weight you can lift in later sets and raising injury risk. He advocates using reverse pyramid sets, where the first set is the heaviest (when you are freshest), followed by progressively lighter weights and higher reps. This ordering maximizes strength output, safety, and overall training efficiency.

Chapters

If you're somebody who lifts weights and you don't know the difference between pyramid sets and reverse pyramid sets, then let me teach you. In a pyramid set, let's say set 1, you're doing 50 pounds for 12 reps. And then set 2, you lift a little bit heavier, 75 pounds for 8 reps. And then finally on set 3, you lift the heaviest weight for the least amount of reps. This is what most people do in their workouts. And I think it's wrong. Here's why. I think you should try reverse pyramid sets instead, where your first set is actually the heaviest set, because your first set is when you are the least fatigued and have the most energy. If you wait until the last set, you're not going to be able to lift as heavy and you might even increase your risk of injury. So instead, this would look like your first set is the heaviest. Your second set is a little bit lighter, and your third set would be the lightest set for the most reps.