# Pyramid Training - A Rich Piana Favorite

**By 5 Percent Nutrition** · 2025-07-21

One of the more simple yet effective methods of performing your sets is pyramid training. It’s probably the most common way to perform a workout. Rich was a huge fan and used it in most, if not all, of his workouts. In this article, we’ll look at what it is, its variations, and how Rich used it. We’ll also provide some 5% Nutrition supplement tips. Let’s find out more about Pyramid Training - A Rich Piana Favorite!

# What Is Pyramid Training?

Historically, pyramid training involves beginning your sets for a specific exercise with light weights and higher reps and gradually adding weight while reducing reps until you reach your final 1 or 2 working sets. You can do this over any number of sets, however the typical average is 5 sets.(1)

Not surprisingly, this concept was snatched up by Joe Weider back in the 50s and added to his “Weider Principles”. That’s fine, but it’s important to remember that Weider did not invent this technique, he simply observed it and organized it into his catalog of training ideas. If you approach his Principles with that mindset, they can be a great source of usable training concepts.

# Pyramid Training Variations

_Increasing Weight While Decreasing Reps_

There are several ways to perform pyramid training in your workouts. As noted, this is the most common. It allows for a thorough warmup before reaching your working set(s).

_Decreasing Reps Only_

Here’s a less common approach that involves using the same weight but gradually reducing reps. This approach is flawed because you have to start with a relatively light weight. The trick here is to limit your rest between sets to add intensity. Here’s an example:

200 lbs x 15 reps

200 lbs x 12 reps

200 lbs x 10 reps

200 lbs x 8 reps

200 lbs x 6 reps

_Reverse Pyramid_

If there’s a shortcoming to the pyramid approach, it’s that by the time you’ve reached your working sets, you’re fatigued. You won‘t be able to lift as heavy as you might have wanted. That’s where reverse pyramids come in. With these, you don’t go through multiple warm-up sets, adding weight every set. Instead, you do a couple of easy warmup sets (a light weight for 15 reps), then perform your heaviest set first, while you’re still fresh. Then gradually drop weight while adding reps. Here’s an example:

**Warm-up sets**

125 lbs x 15 reps

125 lbs x 15 reps

**Working sets**

225 lbs x 8 reps

215 lbs x 10 reps

205 lbs x 12 reps

195 lbs x 15 reps

# How Rich Used Pyramid Training

Here’s an example of a Rich Piana chest workout. In this case, he used pyramid training over 5 sets. 

**Incline Press - 5 sets - 20, 15, 12, 10, 8 reps**

Rich liked to use the Smith machine, but you can use an Olympic bar and an incline bench. 

**Cable Flyes - 5 sets - 30, 25, 20, 15, 12 reps**

**Hammer Chest Press - 5 sets - 20, 15, 12, 10, 8 reps**

This is the machine version of the flat bench press. Feel free to use an Olympic bar. 

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### References:

1\. Bostani, M., & Shariati, M. (2012). The Comparison of Between the Effects of Two Training Methods on Dynamic Strength of Non-Athletes Males. Procedia - Social and Behavioral Sciences, 46, 417–420. [https://doi.org/10.1016/j.sbspro.2012.05.133](https://doi.org/10.1016/j.sbspro.2012.05.133)

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> Source: [5% Nutrition](https://5percentnutrition.com/blogs/articles/pyramid-training-a-rich-piana-favorite)