1. What is Bench Pyramid?

The bench press pyramid is a weight training technique where you systematically increase or decrease the weight with each set. It helps build both strength and endurance while minimizing injury risk.

2. How Does the Calculator Work?

The calculator generates pyramid sets based on your one-rep max:

Where:

• 1RM — Your one-repetition maximum weight
• Percentage — Varies based on pyramid type and set number
• Sets — Number of sets in your pyramid (typically 3-10)

Explanation: The calculator creates a progressive overload scheme that systematically varies the weight to target different muscle fibers.

3. Importance of Pyramid Training

Details: Pyramid training helps develop both strength (heavier sets) and muscular endurance (lighter sets), while allowing for proper warm-up and reducing injury risk.

4. Using the Calculator

Tips: Enter your true 1RM, select number of sets (5 is typical), and choose pyramid type (ascending, descending, or full pyramid).

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between pyramid types?
A: Ascending starts light and gets heavier, descending starts heavy and gets lighter, full pyramid goes up then down.

Q2: How many reps per set?
A: Typically higher reps (8-12) for lighter sets, lower reps (3-6) for heavier sets.

Q3: How often should I do pyramid training?
A: 1-2 times per week for each major lift to avoid overtraining.

Q4: Should I go to failure on pyramid sets?
A: Only on the heaviest set if at all. Pyramid training emphasizes volume over maximal effort.

Q5: Can I use this for other lifts?
A: Yes, the pyramid concept works for squats, deadlifts, and other compound lifts.