When it comes to training, the simple ways are some of the most effective. So instead of looking for the latest fancy exercise variation, we suggest that you focus on executing the basics to perfection and using subtle adjustments that give you a big return. One deceptively simple way to train that will have a huge impact on your progress is to use pyramid sets, where the rep count goes up and then comes down.
When you take this approach, your central nervous system is activated by the big lifts at the start of your session, and your capacity to lift increases so you’re usually able to lift more in the second and third set of an exercise than you were in the first. Then, once you’ve hit your strength peak on that move, the reps decrease because, although fatigued, your muscles are still capable of completing a meaningful amount of work.
This rep strategy has its ups and downs – but we can assure you that you’ll end the session on a high.