Reverse pyramid training (RPT) is all the rage these days. It seems like everyone and his momma is talking about how you should be doing RPT sets to build more muscle, faster.
But just because something is a trend, that doesn’t make it a truth.
So: what is RPT, when should you use it, and just as importantly…when should you not use it?
What Is Reverse Pyramid Training?
And more importantly: how can you use it to build more muscle, faster?
For starters, reverse pyramid training is basically the opposite of regular (standard) pyramid sets.
Standard Pyramid Training
- Bench Press: 225 x 12
- Bench Press: 250 x 10
- Bench Press: 275 x 8
Reverse Pyramid Training
- Bench Press: 290 x 5
- Bench Press: 260 x 7
- Bench Press: 230 x 9
There are a few key differences:
- You start with the heaviest weight first. This ensures that your muscles are fresh when you need it.
- Overall there’s a focus on heavier weights. In this example you bench a max of 290, versus 275 for standard pyramid sets.
- Overall there’s less volume. In this example you do 21 total reps, versus 30 for standard pyramid sets.
Reverse Pyramid Training Benefits
So, why would you want to use RPT over standard pyramid training? Here are a few benefits of this style of lifting.
First, because it focuses on heavy weights, it’s great for improving your strength. This helps you develop that lean, dense muscle that looks great. (As opposed to the soft/flabby-looking muscle you can get from doing a million repetitions in search of a “pump.”)
Because you’re lifting such heavy weights, RPT does a fantastic job of recruiting your fast-twitch muscle fibers… Which are the muscle fibers with the most potential for growth.
(Unlike standard pyramid training, which only recruits them for your last set or two.)
RPT is also highly effective for cutting/fat loss. Because you can keep the overall volume low, it allows you to lift heavy without going into overtraining.
Are There Any Downsides To Reverse Pyramid Training?
When done right, RPT is a safe & highly effective method of lifting.
But there are a few situations where it might make sense to use a different style of lifting such as standard pyramid training:
- When you’re in a caloric surplus and your body can handle more volume.
- When you want to focus 100% on hypertrophy as opposed to strength.
- When you need a break to let your body recover from lifting near-max weights.
Reverse Pyramid Training Tips
Follow these tips to get the best results with RPT sets:
Always warm up!
Because you’ll be starting with the heaviest weight, your warm-up becomes VERY important.
I recommend at least 2-3 warm-up sets.
Your first warm-up set should be around 50% of your heaviest weight for 5 reps.
Then, do another set of about 75% of your heaviest weight for 3 reps.
Finally, I like to do a last set of about 90% of my heaviest weight for 1 rep.
(Just don’t go overboard and get your muscles too tired!)
Pay attention to your 2nd & 3rd sets.
I recommend starting out by waiting 3 minutes and dropping the weight 10%. But pay attention to how that feels, and adjust accordingly.
Depending on your muscle fiber makeup, you might need to subtract more/less weight, or take a longer/shorter rest in between sets. Your goal should be for every set to be challenging
Don’t use RPT for every exercise.
Instead, it’s best to use it for compound exercises (squats, deadlifts, rows, bench press, overhead press, etc.). When it comes to accessory moves, like bicep curls or calf raises, you’ll usually get better results doing standard sets (like 3 sets of 10).
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