In a pyramid set progression, how does the rep scheme typically change?

• A. Start with lighter weight and higher reps, progress to heavier weight and lower reps, then reverse
• B. Start with maximum weight and high reps only
• C. Keep weight constant and vary tempo only
• D. Use random weights without a plan

Answer: (A)

Pyramid set progression works by changing both weight and repetitions in a planned sequence to balance volume and intensity. You begin with lighter weight and higher reps to warm up the movement, build endurance, and establish good technique. Then you increase the weight and decrease the reps to create a stronger strength stimulus and recruit more motor units. After reaching the heavier sets, you reverse by lowering the weight again and increasing the reps to finish with higher volume. This pattern is different from starting with a maximal weight, keeping weight constant and only changing tempo, or using weights without a plan.