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Half Pyramid
Volume gainLevel : Year 11
Endurance / Hypertrophy / Strength / Power
Endurance
2/5
Hypertrophy
5/5
Strength
4/5
Power
2/5
Parameters
- Sets
- 5
- Reps
- 12→8→6→8→12 (ou croissant)
- Intensity
- 67%→75%→85% (croissant)
- Rest
- 1-2min (croissant avec la charge)
Principle
A pyramidal structure where the load progressively increases while reps decrease. Keep 1-2 RIR (reps in reserve) on the first sets to maintain technique. The increasing intensity stimulates different types of muscle fibers.
Benefits
- Optimal hypertrophy by targeting different load zones
- Built-in progressive warm-up
- RIR management
Practical Example
Deadlift — Set 1: 135kg × 12 reps (1min rest) → Set 3: 154kg × 8 reps (2min rest) → Set 5: 165kg+ × 6 reps.
Safety Tips
Respect the progressive loading pattern. Do not skip load increments. Rest periods should increase along with the weight.
