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Pyramid Method
Strength enduranceLevel : Year 10
Endurance / Hypertrophy / Strength / Power
Endurance
4/5
Hypertrophy
4/5
Strength
3/5
Power
2/5
Parameters
- Sets
- 5
- Reps
- 12→15→20→15→12
- Intensity
- 65%→65%→60%→65%→65%
- Rest
- 1min fixe
Principle
Increase then decrease the number of reps or the load. 5 sets with peak effort at set 3. Fixed 1min rest between sets. If load increases, reps decrease and vice versa.
Benefits
- Varied muscle fiber stimulation
- Progressive structure limiting injury risk
- Complete endurance + strength work
Practical Example
Leg Press — S1: 12 reps at 65% (1min) → S2: 15 reps at 65% (1min) → S3: 20 reps at 60% (1min) → S4: 15 reps at 65% (1min) → S5: 12 reps at 65%.
Safety Tips
Respect constant rest time. Don't sacrifice technique on the peak set (set 3).
