{"id":10479,"date":"2026-07-28T10:22:21","date_gmt":"2026-07-28T01:22:21","guid":{"rendered":"https:\/\/burnfit.io\/?p=8288"},"modified":"2026-07-28T11:17:30","modified_gmt":"2026-07-28T02:17:30","slug":"two-set-strategies-to-increase-your-deadlift-pyramid-vs-reverse-pyramid","status":"publish","type":"post","link":"https:\/\/burnfit.io\/en\/blog-en\/two-set-strategies-to-increase-your-deadlift-pyramid-vs-reverse-pyramid\/","title":{"rendered":"2 Set Strategies to Increase Your Deadlift: Pyramid vs. Reverse Pyramid"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10479\" class=\"elementor elementor-10479\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db60e63 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db60e63\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2cfd457\" data-id=\"2cfd457\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-925d0e7 elementor-widget elementor-widget-text-editor\" data-id=\"925d0e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>Pyramid vs. Reverse Pyramid: Which Deadlift Set Strategy Is Right for You?<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea034c1 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"ea034c1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/burnfit.io\/en\/library\/conventional-deadlift\/\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/01\/BB_DL.gif\" class=\"attachment-large size-large wp-image-304\" alt=\"\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d19fad9 elementor-widget elementor-widget-text-editor\" data-id=\"d19fad9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"7\">Many lifters struggle with how to program and increase weight when doing the deadlift.<\/p><p data-path-to-node=\"8\">When planning a deadlift workout, deciding whether to build up weight gradually from lighter loads or hit your heaviest top set first while your energy is highest is not an easy choice.<\/p><p data-path-to-node=\"9\">As one of the big three compound lifts, the deadlift yields vastly different training adaptations and fatigue levels depending on your set structure <strong>(pyramid set vs. reverse pyramid set)<\/strong>. Choose the deadlift set strategy that aligns with your goals and kick-start your own custom deadlift routine.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-622a8c7 elementor-widget elementor-widget-image\" data-id=\"622a8c7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5e1aab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5e1aab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6bf512d\" data-id=\"6bf512d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-817cfe4 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"817cfe4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"8\">1. The Safe and Gradual Approach: &#8216;Pyramid Set&#8217;\ud83d\udd3a<\/h3><p>The <b data-path-to-node=\"12\" data-index-in-node=\"4\">Pyramid Set<\/b> is a classic <b data-path-to-node=\"12\" data-index-in-node=\"29\">deadlift<\/b> loading strategy that starts with lighter weights and increases the load while decreasing reps across consecutive sets.<\/p><p><img decoding=\"async\" class=\"wp-image-8276 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/top-level-of-management.jpeg\" alt=\"\" width=\"240\" height=\"233\" \/><\/p><ul><li><p data-path-to-node=\"13,0,0\"><b data-path-to-node=\"13,0,0\" data-index-in-node=\"0\">Example Set Structure:<\/b><\/p><ul data-path-to-node=\"13,0,1\"><li><p data-path-to-node=\"13,0,1,0,0\">Set 1: 60 kg x 12 reps (Warm-up &amp; activation)<\/p><\/li><li><p data-path-to-node=\"13,0,1,1,0\">Set 2: 80 kg x 10 reps<\/p><\/li><li><p data-path-to-node=\"13,0,1,2,0\">Set 3: 100 kg x 8 reps<\/p><\/li><li><p data-path-to-node=\"13,0,1,3,0\">Set 4: 120 kg x 5 reps (Heaviest top set)<\/p><\/li><\/ul><\/li><\/ul><p><strong>\ud83d\udc4d Pros of Pyramid Sets<\/strong><\/p><ul><li><p data-path-to-node=\"15,0,0\"><b data-path-to-node=\"15,0,0\" data-index-in-node=\"0\">Natural Warm-up Effect:<\/b> Progressing gradually through weights thoroughly preps your joints and muscles, significantly reducing injury risk.<\/p><\/li><li><p data-path-to-node=\"15,1,0\"><b data-path-to-node=\"15,1,0\" data-index-in-node=\"0\">High Training Volume:<\/b> Accumulates substantial rep volume before reaching the heaviest weight, making it ideal for building overall workload.<\/p><\/li><\/ul><p><strong>\ud83d\udc4e Cons of Pyramid Sets<\/strong><\/p><ul><li><b data-path-to-node=\"17,0,0\" data-index-in-node=\"0\">Fatigue Before Top Set:<\/b> Energy expenditure during earlier sets can drain peak capacity, preventing 100% effort on your heaviest main set.<\/li><\/ul><p><strong>\ud83d\udca1<b data-path-to-node=\"18,0\" data-index-in-node=\"0\">Recommended For: <\/b><\/strong>Beginner to intermediate lifters refining their deadlift technique, or anyone looking to safely accumulate total volume without injury.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a72ab71 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a72ab71\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-05a5222\" data-id=\"05a5222\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e436ff3 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"e436ff3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"8\">2. Starting Heavy at Peak Energy: &#8216;Reverse Pyramid Set&#8217; \ud83d\udd3b<\/h3><p data-path-to-node=\"21\">The <b data-path-to-node=\"21\" data-index-in-node=\"4\">Reverse Pyramid Set<\/b> involves performing a thorough warm-up, executing your heaviest top set first when energy is at its peak, and subsequently reducing the weight while increasing reps for remaining sets.<\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-8275 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Infographics-Of-Lead-Generation-Lead-Movement-Infographic-PNG-and-Vector-with-Transparent-Background-for-Free-Download.jpeg\" alt=\"\" width=\"260\" height=\"260\" \/><\/p><ul><li><p data-path-to-node=\"22,0,0\"><b data-path-to-node=\"22,0,0\" data-index-in-node=\"0\">Example Set Structure:<\/b><\/p><ul data-path-to-node=\"22,0,1\"><li><p data-path-to-node=\"22,0,1,0,0\">Warm-up sets: (Thorough mobility and ramp-up sets)<\/p><\/li><li><p data-path-to-node=\"22,0,1,1,0\">Set 1: 120 kg x 5 reps (Max effort top set)<\/p><\/li><li><p data-path-to-node=\"22,0,1,2,0\">Set 2: 108 kg x 6\u20137 reps (-10% weight reduction)<\/p><\/li><li><p data-path-to-node=\"22,0,1,3,0\">Set 3: 97 kg x 8\u201310 reps (-10% weight reduction)<\/p><\/li><\/ul><\/li><\/ul><p><strong>\ud83d\udc4d Pros of Reverse Pyramid Sets<\/strong><\/p><ul><li><p data-path-to-node=\"24,0,0\"><b data-path-to-node=\"24,0,0\" data-index-in-node=\"0\">Maximized Strength Focus:<\/b> Handling your heaviest load while fresh accelerates raw strength gains and helps increase overall lifting capacity.<\/p><\/li><li><p data-path-to-node=\"24,1,0\"><b data-path-to-node=\"24,1,0\" data-index-in-node=\"0\">Efficient Fatigue Management:<\/b> Completing the hardest set first provides high-intensity stimulus without leaving you feeling excessively burned out.<\/p><\/li><\/ul><p>\ud83d\udc4e <strong>Cons of Reverse Pyramid Sets<\/strong><\/p><ul><li><b data-path-to-node=\"26,0,0\" data-index-in-node=\"0\">Strict Warm-up Required:<\/b> Lifting heavy immediately without proper preparation places significant stress on the lower back and joints.<\/li><\/ul><p><strong>\ud83d\udca1<b data-path-to-node=\"27,0\" data-index-in-node=\"0\">Recommended For: <\/b><\/strong>Lifters aiming to increase their deadlift working weight, or those who want to execute high-intensity sets before fatigue sets in.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d2ed29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d2ed29\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f006de\" data-id=\"7f006de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bb696c2 elementor-widget-mobile__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"bb696c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\u26a1\ufe0fComparing the Stimulus: Pyramid vs. Reverse Pyramid<\/h3><p>Your choice of set structure alters both the physiological stimulus and primary objective of your <b data-path-to-node=\"30\" data-index-in-node=\"98\">deadlift routine<\/b>.<\/p><ul><li><p data-path-to-node=\"31,0,0\"><b data-path-to-node=\"31,0,0\" data-index-in-node=\"0\">Volume Aspect:<\/b> The <b data-path-to-node=\"31,0,0\" data-index-in-node=\"19\">pyramid set<\/b> builds greater cumulative tonnage, making it highly effective for driving muscle hypertrophy <strong>(muscle growth).<\/strong><\/p><\/li><li><p data-path-to-node=\"31,1,0\"><b data-path-to-node=\"31,1,0\" data-index-in-node=\"0\">Intensity &amp; Fatigue Aspect:<\/b> The <b data-path-to-node=\"31,1,0\" data-index-in-node=\"32\">reverse pyramid set<\/b> maximizes power output before central nervous system (CNS) fatigue sets in, making it superior for peak strength gains and time-efficient fatigue management.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b01fefd elementor-widget elementor-widget-image\" data-id=\"b01fefd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64380eb elementor-widget elementor-widget-text-editor\" data-id=\"64380eb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83d\udd0d Note: Why &#8216;5&#215;5&#8217; Straight Sets Are Rarely Recommended for Deadlifts<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5528\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Bench-Press-Sport-GIF-by-GYMREAPERS.gif\" alt=\"\ud30c\uc6cc\ub9ac\ud504\ud305 \ub300\ud68c\uc5d0\uc11c \uc644\ubcbd\ud55c \ud5c8\ub9ac \uc544\uce58\uc640 \ub808\uadf8 \ub4dc\ub77c\uc774\ube0c\ub97c \ud65c\uc6a9\ud558\uc5ec \uace0\uc911\ub7c9 \ubca4\uce58\ud504\ub808\uc2a4 \uc218\ud589\ud558\ub294 \uc5ec\uc131\" width=\"310\" height=\"310\" \/><\/p><p data-path-to-node=\"34\">While<strong> 5&#215;5 straight sets<\/strong> (using the same weight for 5 reps across 5 sets) are popular for squats and bench presses, applying this structure to the deadlift is generally discouraged.<\/p><p data-path-to-node=\"35\">The deadlift generates <strong>the highest central nervous system fatigue and spinal axial loading among all compound exercises<\/strong>. Forcing multiple sets at a fixed heavy load rapidly drains the nervous system, compromising form and significantly elevating lower back injury risks.<\/p><p data-path-to-node=\"36\">To manage fatigue safely while making strength progress, adopting dynamic loading patterns like a pyramid set or reverse pyramid set is far more practical.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c8fd905 elementor-widget elementor-widget-text-editor\" data-id=\"c8fd905\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83d\udd25 How to Choose the Best Deadlift Set Strategy for You<\/h3><ul><li><p data-path-to-node=\"39,0,0\"><b data-path-to-node=\"39,0,0\" data-index-in-node=\"0\">Looking to refine deadlift form and accumulate total volume safely?<\/b> \u2794 <b data-path-to-node=\"39,0,0\" data-index-in-node=\"70\">Pyramid Set<\/b><\/p><\/li><li><p data-path-to-node=\"39,1,0\"><b data-path-to-node=\"39,1,0\" data-index-in-node=\"0\">Looking to lift your heaviest weight fresh and build max strength?<\/b> \u2794 <b data-path-to-node=\"39,1,0\" data-index-in-node=\"69\">Reverse Pyramid Set<\/b><\/p><\/li><\/ul><p data-path-to-node=\"40\">If calculating set weights and managing workout logs feels tedious, using the <b data-path-to-node=\"40\" data-index-in-node=\"78\">BurnFit<\/b> app can simplify your training.<\/p><p data-path-to-node=\"41\">With <b data-path-to-node=\"41\" data-index-in-node=\"5\">BurnFit PRO<\/b>&#8216;s <b data-path-to-node=\"41\" data-index-in-node=\"19\">&#8216;Set Assistant&#8217;<\/b> feature, simply select your preferred set structure\u2014pyramid set or reverse pyramid set\u2014and it automatically calculates and arranges your target weights and reps. This allows you to focus entirely on your deadlift performance without doing mental math between sets.<\/p><p data-path-to-node=\"42\">Apply the strategy that fits your goal today and track your next deadlift routine systematically with BurnFit.<\/p><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-10485 aligncenter\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-506x1024.png\" alt=\"\" width=\"202\" height=\"409\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-506x1024.png 506w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-768x1553.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-760x1536.png 760w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-330x667.png 330w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-643x1300.png 643w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-544x1100.png 544w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-455x920.png 455w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-445x900.png 445w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-346x700.png 346w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so.png 781w\" sizes=\"(max-width: 202px) 100vw, 202px\" \/><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6836da elementor-widget elementor-widget-text-editor\" data-id=\"c6836da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: right;\"><em><span style=\"font-size: 13px; color: #808080;\">Image Source: GIPHY, Pinterest, BurnFit<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c73f2 elementor-widget elementor-widget-text-editor\" data-id=\"19c73f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14px;\"><b>\u00a0[References]<\/b><\/span><\/p><ul><li><p data-path-to-node=\"45,0,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"45,0,0\" data-index-in-node=\"0\">Nia, M. S., Tazji, M. K., &amp; Abbasi, A.<\/b><\/span><\/p><ul data-path-to-node=\"45,0,1\"><li><p data-path-to-node=\"45,0,1,0,0\"><span style=\"font-size: 14px;\"><i data-path-to-node=\"45,0,1,0,0\" data-index-in-node=\"0\">The effect of two types of pyramidal and reverse pyramidal loading on spine and pelvis coordination variability during deadlift.<\/i><\/span><\/p><\/li><li><p data-path-to-node=\"45,0,1,1,0\"><span style=\"font-size: 14px;\">[Examines spinal and pelvic coordination stability across pyramid and reverse pyramid loading during deadlifts]<\/span><\/p><\/li><\/ul><\/li><li><p data-path-to-node=\"45,1,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"45,1,0\" data-index-in-node=\"0\">Ribeiro, A. S., et al. (2017)<\/b><\/span><\/p><ul data-path-to-node=\"45,1,1\"><li><p data-path-to-node=\"45,1,1,0,0\"><span style=\"font-size: 14px;\"><i data-path-to-node=\"45,1,1,0,0\" data-index-in-node=\"0\">Effect of traditional vs. reverse pyramid resistance training systems on maximal strength and muscle hypertrophy in trained young men.<\/i> Journal of Strength and Conditioning Research.<\/span><\/p><\/li><li><p data-path-to-node=\"45,1,1,1,0\"><span style=\"font-size: 14px;\">[Compares traditional pyramid vs. reverse pyramid training effects on maximal strength and muscle growth]<\/span><\/p><\/li><\/ul><\/li><li><p data-path-to-node=\"45,2,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"45,2,0\" data-index-in-node=\"0\">Schoenfeld, B. J. (2010)<\/b><\/span><\/p><ul data-path-to-node=\"45,2,1\"><li><p data-path-to-node=\"45,2,1,0,0\"><span style=\"font-size: 14px;\"><i data-path-to-node=\"45,2,1,0,0\" data-index-in-node=\"0\">The mechanisms of muscle hypertrophy and their application to resistance training.<\/i> Journal of Strength and Conditioning Research.<\/span><\/p><\/li><li><p data-path-to-node=\"45,2,1,1,0\"><span style=\"font-size: 14px;\">[Comprehensive analysis of hyperptrophy mechanisms and set programming in resistance training]<\/span><\/p><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d39d493 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d39d493\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div 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class=\"st-article-type-col st-grid-theme-light st-pos-rel post-11179 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-top-view tag-burnfit tag-burnfit-workout-app tag-fitness-app-comparison tag-gym-workout-tracker tag-hevy tag-hevy-vs-burnfit tag-hevy-workout-app tag-workout tag-workout-tracker-app tag-workout-tracking-app tag-workout-tracking-app-comparison tag-workoutapp tag-workoutlog\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/hevy-vs-burnfit\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Hevy vs BurnFit: Which Workout Tracking App Fits the Way You Train?\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/09\/pexels-olly-3854765-scaled-1-650x433.jpg\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/09\/pexels-olly-3854765-scaled-1-350x233.jpg 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/09\/pexels-olly-3854765-scaled-1-450x300.jpg 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/09\/pexels-olly-3854765-scaled-1-650x433.jpg 2000w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tHevy vs BurnFit: Which Workout Tracking App Fits the Way You Train?\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-11171 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-glute-workout tag-home-leg-workout tag-leg-workout-routine tag-lower-body-strength-exercises tag-lower-body-workout tag-quad-exercises tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/lower-body-strength-exercises\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure 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Group\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-11157 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-glute-building tag-glute-exercises tag-glute-workout tag-glute-workout-routine tag-gluteus-maximus tag-gluteus-medius tag-toned-glutes tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/glute-exercises-3-key-points-for-building-toned-glutes\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Glute Exercises: 3 Key Points for Building Toned Glutes\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/\ubc14\ubca8-\ud799-\uc4f0\ub7ec\uc2a4\ud2b8-\uc608\uc2dc-2.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/\ubc14\ubca8-\ud799-\uc4f0\ub7ec\uc2a4\ud2b8-\uc608\uc2dc-2-350x263.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/\ubc14\ubca8-\ud799-\uc4f0\ub7ec\uc2a4\ud2b8-\uc608\uc2dc-2-450x338.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tGlute Exercises: 3 Key Points for Building Toned Glutes\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10779 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-build-thigh-muscles tag-burnfit tag-leg-workouts tag-lower-body-routine tag-progressive-overload tag-thigh-muscle-exercises tag-thigh-workouts tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/thigh-muscle-exercises-3-key-points-for-stronger-legs\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Thigh Muscle Exercises: 3 Key Points for Stronger Legs\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/season-9-GIF-by-SpongeBob-SquarePants.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/season-9-GIF-by-SpongeBob-SquarePants-350x197.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/season-9-GIF-by-SpongeBob-SquarePants-450x253.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tThigh Muscle Exercises: 3 Key Points for Stronger Legs\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Pyramid vs. Reverse Pyramid: Which Deadlift Set Strategy Is Right for You? Many lifters struggle with how to program and increase weight when doing the deadlift. When planning a deadlift workout, deciding whether to build up weight gradually from lighter loads or hit your heaviest top set first while your energy is highest is not&#8230;<\/p>\n","protected":false},"author":1,"featured_media":10478,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,11],"tags":[23,347,427,428,422,423,424,425,426,64,50,49,21],"class_list":["post-10479","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","category-guide-tips","tag-burnfit","tag-deadlift","tag-deadlift-routine","tag-deadlift-workout","tag-pyramid-set","tag-pyramid-sets","tag-pyramid-sets-workout","tag-reverse-pyramid-sets","tag-reverse-pyramid-sets-workout","tag-workout","tag-workoutapp","tag-workoutlog","tag-workoutroutine"],"_links":{"self":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10479","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/comments?post=10479"}],"version-history":[{"count":15,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10479\/revisions"}],"predecessor-version":[{"id":10496,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10479\/revisions\/10496"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media\/10478"}],"wp:attachment":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media?parent=10479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/categories?post=10479"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/tags?post=10479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}