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You may have noticed that almost all the workout routines we
recommend are built around Reverse Pyramid Training. We love this
style of training because its so efficient!
In this article youll learn in detail what Reverse Pyramid Training is,
how it compares to other training styles, and how it can help you
gain strength fast or break through a plateau.
*Also check the end of the article for links to a few more awesome
articles on Reverse Pyramid Training!
Lets see an example. Lets say youre preparing for Standing Press
and your first set is 155 lbs (70kg) x 6. Youre going to warm up like
this:
First warm-up set: 5 reps with 60% of 155 (this means 90 lbs/40kg)
Second warm-up set: 3 reps with 75% of 155 (this means 115
lbs/52.5kg)
Third warm-up set: 1 rep with 90% of 155 (this means 140
lbs/62.5kg)
Now youre ready to start your work sets.
*Rest 1-2 minutes between your warm-up sets.
*You only need to warm up once for each muscle group. So if you do
Incline Bench Press first and then you do Flat Bench Press or Dips
you only need to warm up for the incline. However, if you feel that
you need a couple of build-up sets to get used to the movement, by
all means take them. They sure help sometimes.
form, or getting help from a spotter. This set should be high effort,
but should not be taken to failure.
1. Micro-Loading
This is a progression model that assumes adding 1.5-2.5 lbs (0.751.25kg) total to the bar every workout while keeping the same
number of reps in each set.
I think this is the most effective way to progressively overload your
workouts. With that said youd probably need to get your own
fractional plates because most gyms dont carry weights under 2.5
lbs (1.25kg). Ideally, you would get a set of , and 1 lbs plates.
This would give you the luxury to increase the total weight by 0.5 lbs
(250g) to 3.5 lbs (1.5kg) and everywhere in between by the half
pound.
So if a routine ask for 3 sets: 6, 8, 10 reps then you can just add
between 0.5 and 3.5 lbs to all of those sets at every workout.
3. Double-Progression
A double-progression model means you increase the weight on the
bar only when you hit the top of a given rep range. You first increase
the reps, only then you increase the weight.
Each set has its own rep range (depending on the workout routine)
and they are increased independently. When you reach the top of
the rep range in a given set, you increase the weight in that set with
the smallest plates available (usually 2.5 lbs). The increased weight
sometimes results in you losing 1 rep in that set. Thats normal and
now the target is to reach the top of the rep range again.
Lets see an example for Standing Shoulder Press:
Standing Shoulder Press Set 1: 4-6 reps, Set 2: 6-8 reps,
Set 3: 8-10 reps.
Workout 1
120 lbs x 4
110 lbs x 6 (120lbs 10%)
100 lbs x 7 (110lbs 10%)
In this example were at the bottom of the rep range in all our sets.
Our target now is to add one or more reps to either one of the three
sets.
Workout 2
120 lbs x 4
110 lbs x 7
100 lbs x 8
Nice! We managed to add one rep to both our second and third set.
Workout 3
120 lbs x 5
110 lbs x 8
100 lbs x 8
This time we got one extra rep in our top and second set. In our
second set weve reached the top of the rep range which means
were going to add weight in that set the next workout (the smallest
plates available).
Workout 4
120 lbs x 5
115 lbs x 7
110 kg x 10
We lost one rep in our second set with the new weight. Thats ok.
But look, we got 2 extra reps in the third set and reached the top of
the rep range. Were going to increase the weight in that set in our
next workout.
Thats how you progress with Double-Progression Reverse Pyramid
Training. Its a very productive way to train and delivers awesome
results if you dont rush it. Again, pushing yourself to failure will
eliminate the predictability of your strength level next workout.
Here is an example of RPT done with a double-progression model:
Sources:
The Power and Effectiveness behind Reverse Pyramid Training
Reverse Pyramid Revisited
How to Use Reverse Pyramid Training to Supercharge Your Workouts
Three Day Split RPT Routine
2.
mahmoud
July 21, 2016 at 12:38 am | Reply
3.
hassan
June 21, 2016 at 12:26 pm | Reply
4.
Nci
Hey radu, great site and gread infos thank you! Some questions:
martin form leangains only do 1-2 reverse pyramid exersice per
workout @ 3 set of each. When im trying to build a workout i found
alot of confusing informations in the internet, like aome jucy guys
who will do bench, incline bench, military bench, dips all in one
workout and all in the 3-4 sets style of reverse pyramid.. Isnt that
waaaay to much? Can you share a sample workout where you
combine RPT and straight sets? Thx alot and greetings from
switzerland
5.
hassan
June 19, 2016 at 2:49 pm | Reply
6.
hassan
June 19, 2016 at 2:10 pm | Reply
hey radu can i progresse in rpt with the aggressive fat lost
program ?
7.
Rotem katzir
May 26, 2016 at 8:38 pm | Reply
Hi radu, first of all thank you for the hard work and amazing article
about the RPT.
Just a question: if I am not a complete beginner but havent been
using RPT ever before, on which excersizes should i use the RPT? or
maybe in every drill I do start using that system?
8.
Marko
May 24, 2016 at 11:27 pm | Reply
Hey Radu!
I found out about your channel a few weeks ago, and I think you
give great information. Ive completely changed my workout and
diet routines since i subscribed. I started doing 55 instead 410
(three times a week instead of four to six) I did so far and I already
see visible strength improvements. I also started with intermittent
fasting, but havent seen too much results (lost 2kg in two weeks,
but only went down from 16,6% to 16,3% bf). I was wondering on
which exercises would you recommend me to keep doing 55
routines, and where I should start doing RPT. My routine now looks
like this:
A: Bench press, chest press (or shoulder press, dumbbell bench
press), weighted chin ups, weighted dips, biceps curls.
B: Squats, deadlifts, leg press, scull crushers, calf raises, ab wheel.
I forgot to mention that Im the best example of skinny fat you can
find on the market (1.93m, 80kg). Even though Ive been working
out for two years now, Ive always seemed to bounce in one place,
cause when I lose a few kg I look really skinny, and then when I bulk
up a bit I seem fat cause the muscle isnt visible. I took your advice
and Ill try to cut down to single digits bf (although that seems
impossible at this moment, cause I seem to store fat very easily)
and see what happens, but I had a few issues that I mentioned
above.
Thanks in advance and keep up the good work!
9.
Lucas
May 8, 2016 at 12:48 pm | Reply
Hey Radu,
thanks for the great content. Ive plateaued at relatively low
weights. I think its probably because I tend to push myself to failure
a lot and possibly also because my frequency is too high for certain
body parts (for example I train back 3 times a week). Anyways, Id
like to give RPT a try, adjusting my frequency to 2 x / week / body
part. Since this means reducing volume quite a bit, Im wondering
how I know when to add more volume in by doing straight sets or in
other words: How do I know a body part is lagging enough to
warrant more volume down the road? Thanks!
10.
Hybo
May 5, 2016 at 10:02 am | Reply
11.
Kris
May 1, 2016 at 6:59 pm | Reply
Hi Radu,
I recently discovered your website and channel, I think its great all
the info is very helpful and simple to follow. Im now 3rd day into
Intermittent fasting and really hope to love the regime.
Anyway, my question is, since I am a girl and you dont have much
information, if any, specifically about women (and the Superhero
physique isnt really what I am striving for lol) do you think the RPT
would be the the best thing to do? Ive been doing weightlifting and
strength training for around 6 months now, 2-3 times a week,
usually stick in the 8-15 rep range. Also what are the best compound
moves youd recommend for women? I do squats and deadlifts and
pushups, but pull ups for example are still too impossible for me to
do.
It would be very much appreciated if you could address some of
your posts/vlogs to the female auditory and to whether there are
any key differences to be considered if following your general tips on
training and nutrition.
Thanks!
Radu Antoniu
May 3, 2016 at 3:11 pm | Reply
Hey Kris!
My brand is currently focused on men, this is why theres no
content for women. But maybe in the future this will change.
RPT is great for women too if they enjoy heavy lifting. If you dont
like pushing your sets near failure I think youd do better using
straight sets instead of RPT.
Yes the best compound moves for women would be squats,
deadlifts, bench press or pushups, DB shoulder presses and Lat
Pulldowns. If you want to focus more on the butt you can also add
hip thrusts and kickbacks.
12.
salih
March 28, 2016 at 5:06 pm | Reply
Hi radu
i only workout with Dumbbells because i just prefer them
I will start doing reverse pyramid training but the dumbbells in my
gym are by 5 lbs jumps so 65s to 70s
10 lbs total i will lose more than 2 reps i think
what do you think about 4-8 , 6-10 , 8-12
in this way when i hit the top end of rep range i go to next db
what do you think of this ?
Radu Antoniu
March 29, 2016 at 4:46 pm | Reply
13.
David
February 1, 2016 at 5:01 am | Reply
Radu Antoniu
February 1, 2016 at 6:44 pm | Reply
14.
Hassan
November 17, 2015 at 8:04 am | Reply
Radu Antoniu
November 17, 2015 at 9:39 am | Reply
https://kinobody.com/workouts-and-exercises/my-leg-workout-for-powerathleticism-sleek-proportion/
https://kinobody.com/workouts-and-exercises/sleek-powerful-legs/
15.
iulian popa
September 10, 2015 at 5:51 pm | Reply
Radu Antoniu
September 10, 2015 at 7:53 pm | Reply
De pe firstbike.ro
16.
Greg
September 6, 2015 at 11:50 am | Reply
Hi, should I do an extra set after the 3 sets? Is doing 4sets better or
should I just keep it to three sets
Radu Antoniu
September 8, 2015 at 9:50 am | Reply
17.
Carter
June 21, 2015 at 3:33 pm | Reply
Hey Radu! great post man! You should do an article on the science
behind lifting 3-days a week. Other than Gregs stuff, there are very
few sources out there that show the effectiveness of the three days
a week routine. You are also great at spitting out the science of it
too!
Radu Antoniu
June 21, 2015 at 3:44 pm | Reply
Thanks Carter!
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