# 1 Pyramiding
The main idea behind pyramiding is to get in a lot of reps and sets across a large weight range. To start, you’ll take a low weight and a high rep range. You will then progress to a high weight and low rep range, effectively creating a pyramid effect of weights and reps.
A pyramid example for bench press would be:
15 reps – 135 pounds
12 reps – 155 pounds
9 reps – 175 pounds
6 reps – 205 pounds
3 reps – 225 pounds
1 rep – 250 pounds
Obviously, you’ll want to adjust the weight to something you can handle. But, the principle is always the same. If you are worried about fatigue at the end for your highest weight, you can always do an inverse pyramid and start with low reps and high weight. However you want to approach the pyramid, it will be a sure-fire way to get your muscles fatigued and break them down, which will help promote muscle growth.
This works great with both compound and isolation exercises. But, be wary of using it for every exercise. Why? Simple, fatigue will set in quickly.