Generate an ascending pyramid training plan based on your 1-Rep Max to optimize strength and CNS activation.
Training Goals
kg
Ascending pyramids allow you to warm up the central nervous system (CNS) before hitting heavier loads.
Your Pyramid Plan
Set
Load (%)
Weight
Target Reps
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Intensity Visualization
About this calculator
Overview
The Lifting Pyramid is a weight training method where you start with lighter weights and higher repetitions, then progress to heavier weights and fewer repetitions in each subsequent set.
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Pro Tips
Rest for 2-3 minutes between sets as the weight gets heavier to ensure full recovery.
Focus on explosive movement on the way up and controlled movement on the way down.
If you cannot finish the target reps in the later sets, reduce the weight slightly for the next session.
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Fun Facts
"Pyramid training is a staple for both bodybuilders (volume) and powerlifters (CNS prep)."
"It acts as a built-in warm-up, reducing the risk of injury compared to jumping straight to work weight."
"The system works by gradually increasing motor unit recruitment."
