Training glossaryIntensity techniques
Ascending/descending pyramid
Ascending or descending pyramid means varying load and repetitions across sets of the same exercise.
Also known as: Pyramid sets · Load pyramid
In the ascending pyramid, load rises and reps fall across sets. In the descending version, the session starts heavier and then reduces load to accumulate reps. Both are ways of organizing intensity, not automatic shortcuts to hypertrophy.
The method only makes sense if volume, technique and recovery stay under control. SelfShapeAI helps turn that structure into trackable progression instead of a random sequence of weights.
See also
Sources
Scientific references behind this entry.
Train with method, not guesswork
SelfShapeAI applies these concepts for you: it builds the plan, explains each decision and adjusts based on your context.
