What’s the Difference Between Single Sets, Multiple Sets, and Pyramid Training?

Resistance-training systems are often given distinct names, but those names can describe different aspects of how a workout is organized. Single-set and multi-set training are distinguished mainly by the number of sets performed for an exercise, whereas pyramid training describes how resistance and repetition targets are arranged across multiple sets.

A single-set system uses one set of each programmed exercise. A multi-set system uses more than one set of each programmed exercise. That is the defining difference from single-set training .¹

A pyramid system is a multi-set arrangement in which resistance changes progressively across successive sets, with the planned number of repetitions generally changing in the opposite direction. In an ascending pyramid, resistance increases while repetitions decrease. In a descending pyramid, resistance decreases while repetitions increase. When sets are performed to a similar high level of effort, heavier relative loads generally allow fewer repetitions to be completed. This relationship is general rather than exact, because the number of repetitions achievable at a given load varies among exercises and individuals .^2,3

The key distinction is that single-set and multi-set training describe how many sets are performed for an exercise, while pyramid training describes how load and repetition targets are organized across multiple sets. A pyramid is therefore a form of multi-set training rather than a separate alternative to multi-set training.