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Cattan, G. Pyramidal Systems in Resistance Training. Encyclopedia. Available online: https://encyclopedia.pub/entry/7832 (accessed on 15 November 2026).
Cattan G. Pyramidal Systems in Resistance Training. Encyclopedia. Available at: https://encyclopedia.pub/entry/7832. Accessed November 15, 2026.
Cattan, Grégoire. "Pyramidal Systems in Resistance Training" Encyclopedia, https://encyclopedia.pub/entry/7832 (accessed November 15, 2026).
Cattan, G. (2021, March 08). Pyramidal Systems in Resistance Training. In Encyclopedia. https://encyclopedia.pub/entry/7832
Cattan, Grégoire. "Pyramidal Systems in Resistance Training." Encyclopedia. Web. 08 March, 2021.
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Pyramidal Systems in Resistance Training

This is a peer-reviewed entry published in Encyclopedia Journal, full entry can be found at https://doi.org/10.3390/encyclopedia1020035

Pyramidal systems refer to a particular type of resistance training in which sets are performed with increasing (or decreasing) weight, in such a way that the number of repetitions is low when the weight is high (and vice versa). Multiple implementations exist such as the light-to-heavy, triangle or asymmetric triangle system. They are similar to traditional training, but with slightly different impact on training volume, endurance or power outcome. Therefore, pyramidal systems are ideal candidates for practitioners willing to tune their training routine. 

Resistance Training Pyramidal systems Pyramidal training Comparison Heavy-to-Light Pyramid Light-to-Heavy Pyramid Asymmetric Pyramid.

References

  1. Faigenbaum, A.D.; Kraemer, W.J.; Blimkie, C.J.R.; Jeffreys, I.; Micheli, L.J.; Nitka, M.; Rowland, T.W. Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association. J. Strength Cond. Res. 2009, 23, S60–S79.
  2. Peterson, M.D.; Rhea, M.R.; Alvar, B.A. Maximizing Strength Development in Athletes: A Meta-Analysis to Determine the Dose-Response Relationship. J. Strength Cond. Res. 2004, 18, 377–382.
  3. Krieger, J.W. Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis. J. Strength Cond. Res. 2010, 24, 1150–1159.
  4. Westcott, W. Acsm strength training guidelines: Role in Body Composition and Health Enhancement. ACSM’s Health Fit. J. 2009, 13, 14–22.
  5. National Strength & Conditioning Association NSCA’s Guide to Program Design; Hoffman, J. (Ed.) Human Kinetics: Champaign, IL, USA, 2011; ISBN 978-1-4925-8277-9.
  6. Ratamess, N.; Alvar, B.; Evetoch, T.; Housh, T.; Kibler, W.; Kraemer, W. Progression Models in Resistance Training for Healthy Adults . Med. Sci. Sports Exerc. 2009, 41, 687–708.
  7. Nelson, M.E.; Rejeski, W.J.; Blair, S.N.; Duncan, P.; Judge, J.O.; King, A.C.; Macera, C.A.; Castaneda-Sceppa, C. Physical Activity and Public Health in Older Adults. Med. Sci. Sports Exerc. 2007, 39, 1435–1445.
  8. Fleck, S.J.; Kraemer, W.J. Designing Resistance Training Programs, 4th ed.; Human Kinetics: Champaign, IL, USA, 2014; ISBN 978-0-7360-8170-2.
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Subjects: Sport Sciences
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Online Date: 08 Mar 2021
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