There are many different styles of training out there, each with its own pros and cons.
One particular style that has received a lot of attention recently is taking the standard pyramid training and reversing it.
This is an interesting take on a conventional, but fairly effective and proven, method of working out especially when it comes to weight training.
The pyramid style is where you start at lower weights, warm up with more reps, and then move up to larger weights at less reps.
Pretty basic as far as weight lifting and strength training goes.
The reverse pyramid training (RPT) method has been tried on and off for decades and for many trainers focusing specifically on maxing out strength gains and physique, they really love what this particular style of workout ends up bringing to the table.
While this has its pros and cons like any other, there’s a reason it has managed to stick around for so long.
How RPT Works
The general outline is pretty easy to follow, but it can really help to have a trainer to help guide you through the process the first few times.
Keep in mind the focus is to start heavy and finishing high.
- Warm-up with 2-5 sets at 40-60% of your first set. Start at the low end and work your way up in the warm-ups to set the tone.
- Set 1 should be 100% of the top weight at 5-8 reps
- Set 2 should be 90% of the top weight at 6-9 reps
- Set 3 should be 80% of the top weight at 9-12 reps
There should be a normal sized rest between each set and after finishing one exercise it is time to move on to the next using the same RPT system to focus on the heaviest weight when you have the best form and the muscles are the least tired.
Hit each muscle group with this and chances are you will be very surprised at the results after just a few weeks.
Very important: at no point in any of these sets should you reach muscle failure.
The point is pushing towards that point but stopping before then.
If muscle failure in the above example takes place at 7, 8, and 11 reps in the above example then you should be stopping at 6, 7, and 10, respectively.
Pros of RPT
- Very efficient with use of time
- Great with dieting (preserves muscle while you’re losing fat)
- For many individuals, the least boring or most fun way to train
- Long record of top notch results
Cons of RPT
- Not enough for serious power lifters
- Takes dedication to stick with it
- Takes time to find muscle failure points
What’s the Verdict?
There really is a lot to love about reverse pyramid training and what it brings to the table.
For most lifters regardless of their experience level, there is likely to be some benefits from proper execution of this method.
That being said, it is absolutely critical that this is done with correct form. When it is the results really do speak for themselves.
Leave a Reply
You must be logged in to post a comment.