Pyramid (Triangle) System
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A favorite of power-lifters and bodybuilders combining ascending then descending loading — reps fall as load rises, then reverse.
Detail
The pyramid (triangle) system is a favorite of power-lifters and bodybuilders. It is a combination of the two previous systems — the light-to-heavy (ascending) and heavy-to-light (descending) systems — incorporating both within the same exercise.
A handwritten load/rep progression appears beside this system in the source, recording an ascending sequence of increasing intensity with falling reps:
- (8) 1RM
- (6) 85%1
- (4) 90%(1)
- (2) 95%(1)
- (1) 4(1RM)
The pyramid is listed among the popular order-of-exercise systems for the hypertrophy/bodybuilding program, alongside the split routine and GNL rotational systems.
Key facts
- Combines ascending (light-to-heavy) and descending (heavy-to-light) loading.
- Reps decrease as load increases toward the apex, then reverse on the descent.
- Handwritten progression (uncertain): 8 reps → 6 @ 85% → 4 @ 90% → 2 @ 95% → 1 @ 1RM.
- Popular with power-lifters and bodybuilders.
Connections
- Light-to-Heavy System (Ascending) — the ascending half of the pyramid.
- Heavy-to-Light System (Descending) — the descending half of the pyramid.
- Split Routine System, GNL Rotational System — co-listed popular bodybuilding ordering systems.
- Intensity, Repetition — varied inversely up and down the pyramid.
Sources
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.