Reverse pyramid training is my go to form of training when burning fat and retaining/building muscle and strength.
For those like me who haven’t maximised there strength gains and are new to movements like barbell squats and dead lifts this kind of training can perform wonders.
What Is Reverse Pyramid Training Combined With Failure?
It is usually 3 sets per exercise where you perform your HEAVIEST set first.
Be sure to warm up properly. I usually start with just the 25kg/45lb bar and then 50% of my HEAVIEST Set and work up to 80%. I then perform my top set aiming for the rep range, which usually results in you really having to push for that final rep.
After your heaviest set, you reduce the weight by 10 % and on the 3rd set reduce by 10% again.
An example of this in practice:
Imagine you were performing your heaviest set on the bench press with 100kg and attempting to work in the 6-8 rep range. Well I would warm up with the just the bar for 10 reps and then 50 kg and perform 8 reps. I would then perform 60kg,70kg and finally 80kg for a single rep. I would then wait for about 2-3 minutes and psych myself up for the main set.
I would then perform the 100kg set with full intensity working towards failure.
I would rest for 3 minutes, reduce the weight by 10-15% and work up to doing 1 more rep than the previous set. DO NOT GO TO FAILURE
For the third and final set, I would reduce the weight again by 10% and perform 1 more rep than the previous set.DO NOT GO TO FAILURE.
How To Progress with Reverse Pyramid Training
Well your main aim should be to improve your heaviest set. Once you hit the highest figure of your rep range,increase the weight by 1kg/2.5lbs or 2.5kg/5lbs. Progress on the second and third set depends on whether or not you performed a rep more than the top set comfortably.
3 Day Workout Split Using RPT
Here is an example of how I use reverse pyramid training when I am dieting down to single digit bodyfat.
Monday
Squats 2-3 sets RPT 3 sets of 6-8
Romanian Deadlifts – SS – 2 sets of 8-10
Barbell Glute bridge – 2 sets of 10-12
Calf Raises- 2 sets of 20
Wednesday
Bench Press – 2-3 sets of 6-8 RPT
Incline Bench Press – SS -2 sets of 8-10
Seated Barbell Military Press – SS – 2 sets of 10- 12
Tricep pushdown – RP - 20-30 reps. Rest Pause style. Should be able to get about 15 reps, rest 30 seconds, do as many as you can, rest 30 seconds and do as many as you can
Friday
Deadlifts – RPT – 2 sets of 3-5 Go to FAILURE on first set
Weighted Chin ups – RPT – 2 sets of 4-6 Don’t go to failure on chins
Close grip chin up – as many as possible
Chest Supported Row – SS – 2 sets of 10-12. Should be able to do 15 reps on each set
Barbell Curls – RP – 20-30 reps. Rest Pause style. Should be able to get about 15 reps, rest 30 seconds, do as many as you can, rest 30 seconds and do as many as you can
Notes:
RPT is very draining on the central nervous system so if cutting, focus on diet and low intensity cardio as adding HIIT just means extra recovery.
Dave - Not Your Average Fitness Tips April 17, 2012 at 6:03 pm
I’ve recently been experimenting with a split routine utilizing reverse pyramid training. I’m focused more on mass building right now so doing reps in the 8-12 range.
mikemc007 April 18, 2012 at 10:25 pm
Yeah makes sense to work in that rep range. I reckon 6-8 is best for any compound movements you do, allows heavier weight to be used and enough reps and 10-12 for smaller muscles such as the arms. RPT is great for cutting which I am doing the slow way at the moment, though I have had to take a break due to food poisoning
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Henry April 20, 2012 at 10:22 pm
I honestly haven’t done any reverse pyramids, but the concept does seem like it would work best. Muscles are usually built more readily whenever you’re less “warmed up” so to speak.
What I’ve been doing for mass building is close to max weight with 10+ reps and then dropping it down. Simply what my previous trainer had been advising.
mikemc007 April 22, 2012 at 10:42 am
Generally I find this method works better the stronger you become. The more weight you push, the harder it is to push that same weight on your next set. I love using it for cutting, as it saves energy on a calorie deficit and allows you to push harder enough to maintain muscle mass.
David - The Natural Health Service April 24, 2012 at 11:12 pm
I also like reverse pyramids; in fact I am using them now, but I increase the reps as I lower the weights, so I might do 5 reps, then 8 reps, then 12 reps. I much prefer this to the usual pyramids of increasing weight and decreasing reps. You do need a couple of warm-up (work-up) sets first though.
Austin @ No Nonsense Fitness Tips April 27, 2012 at 4:49 am
I’ve been doing reverse pyramids for a while and I’ve seen great results. I’ve been lifting 4 days a week though; maybe I should cut down to three.
Darren @ Lertno's Training May 4, 2012 at 8:58 pm
Great concept. 3 to 5 minutes rest sounds like a long time. This sounds ideal for working out with a partner that is using similar weights. I find that I tend to like quick workouts that I use less then maximum weight. I like to try to keep my weights the same cause it’s a pain having to change my dumbbells all the time.
mikemc007 May 4, 2012 at 11:26 pm
Ye, when your lifting heavy and going after myofibrillar growth, resting is vital. Try doing a 85% of your 1 rep max bench press and pressing it again 30 seconds later. It wouldn’t be a pretty site. Reverse pyramid training is more for people who are close to their strength potentials, as doing sets across becomes too difficult. Quick workouts are good from time to time,and I use the shrink wrap effect before holidays or events, makes the muscles look more vascular etc. This is when rest can be like 30 seconds as you are using much lighter weights.
Nolan May 24, 2012 at 11:32 am
Thanks for informing about such an effective training strategy like Reverse Pyramid. I think it has all the compatibilities that a bodybuilder require. It’ll be a great help I think.
Nolan Typed Redx