You're dead wrong if you think showing up to the gym and just doing weights is enough to lose fat, tone up and get stronger.
The problem is when you enter the gym without a workout plan and making stuff up as you go along is you stop seeing results after about four weeks.
When you first get off the couch, and start going to the gym, your body is literally going from nothing to something. This is good, so give yourself a pat on the back for that. You're on the road to self-improvement and towards your dream body.
BUT. You need to go a level further. Because if you carry on training this way, after about 4 weeks your body gets used to your routine. And you're going to notice you stop getting results. You're going to become demotivated, frustrated and stop going to the gym and end up back at square one!
To add insult to injury, that 12 month gym contract is going to still keep taking your money every month, while you sit at home twiddling your thumbs when you know you should be in the gym. You would have been better off putting that money into a savings account!
What you need to do instead is use a training program. One that works! And that is what I’m giving you today.
Once you learn this system and actually use it, you’ll lose the fat, gain more strength, and your body is going to transform right in front of your eyes. Just like mine did. And just like all of my clients have!
This workout program I’m going to reveal is going to stop you wasting time, and start feeling better about yourself. To drive the point home, have you ever seen a personal trainer with clients who doesn’t seem to get results? Their clients look the same week in week out, month in month out. It’s because there’s no system in place, their making it up as they go along. Those clients are just paying a luxury tax to feel like they’re training. I call this the rent a friend system!
So were going to put that right today, okay?
Here’s a training plan and progression system that will take your body to the next level.
Enter Reverse Pyramid Training RPT and the Double Progression System
Whether your goal is fat loss or muscle gain, this article is going to blow up your strength and give you the fat loss results you crave. This is one of the simplest and most sensible ways of training, yet not many people know about it. Most training actually goes in the opposite direction of what I’m going to discuss today (random training).
What the hell is RPT and the Double Progression System?
RPT is a training style where you start with your heaviest weight first. Logically, you will be your strongest when you are most fresh right? So we start with our heaviest weight possible, and lower the weight as our strength decreases. This means being able to handle heavy weights with more ease and power than ever before.
Let’s use an example to make this simple:
Using the bench press. Let’s say we know we can bench press 100kg for 6 reps. We always start with a general warm up, then we do a specific warm up for the bench press. I would start with the empty bar and do 10 reps. Now let’s move to 50% and do 5 reps, then 65% and do 3 reps, and lets do one last set at 80% for 1 rep. Our nervous system is warmed up, and our specific muscles (chest, shoulders and triceps) are warmed up too.
So we put on our favourite workout song that gets us pumped, and we load 100kg onto the bar and do 6 reps. Once this set is done, we wait 2-3 minutes to let our system reenergise. As I don’t like waiting 2-3 minutes, I’ll often do another exercise such as calf raises in between (paired set), and wait until the 2-3 minutes is over.
Here’s where the reverse pyramid comes in. We’re going to drop the weight by 10%. So the weight should be 90kg, and we’re going to do as many reps as possible with good form. This set should feel easier than the first, and you should get more reps than 6 in. Rest another 2-3 minutes. We’re going to drop the weight by another 10%, so 20% from the original 100kg. So we now do 80kg, and again we’re going to do as many reps as possible with good form. And that’s it.
How To Progress with RPT
While most people as we discussed just turn up to the gym and do random stuff. Were actually going to use a system that gets you stronger. This is where the double progression system comes in. The first set is your main focus and the one you should try to improve on each week. Increase the weight by 2.5 kg or 5 lbs. Add weight when you hit the rep target comfortably.
Using our bench press example again, last week we did 100 kg for 6 reps. So this week we will add 2.5 kg/ 5 lbs to the bar. We are now benching 102.5 kg. The next set would be 92.5kg and the last set would be 82.5 kg.
1 or 2 things will happen with your first set. You will either get 6+ reps, or you will get less. If you get 6 reps. Great. If you get less, still great. But how you approach next week will be different.
If you got 6+ reps
Increase the weight next week to 105kg and aim to get 6 reps.
If you got less than 6 reps
Stay on the same weight (102.5 kg) and try and get 6 reps again.
And this is what the double progression system is. If you hit the rep target, add weight. If you don’t, stay on the same weight until you hit the rep target, and then add weight.
Here’s a 4 week example:
Week 1, Bench Press
1. 100 kg x 6
Week 2, Bench Press
Week 3, Bench Press
Week 4, Bench Press
RPT Sample Week
Alright, here’s a free program you can use for the next 12 weeks. It’s the one I’m using as this article is being typed.
Let’s have a look at a basic setup, using Monday, Wednesday and Friday. If you don’t like those days, use Tuesday-Thursday-Saturday or Sunday- Tuesday-Thursday. Note only 1-2 exercises on each day uses RPT. The rest use straight sets which ill discuss on another day.
A1: RPT Romanian Deadlift – 3 x 8+ reps
A2: Calf raises – 3 x 20 reps
B1: Dumbbell Shoulder Press – 3 x 8-12 reps
B2: Floor Dumbbell Pullover – 3 x 12-16 reps
C1: Pronated Grip Floor Dumbbell Fly – 3 x 12-16 reps
C2: Bent Leg Hollow Body Hold – 3 x 30-60 seconds
D1: Dumbbell Step Up – 3 x 8-12 reps
D2: Standing Hammer Curl – 3 x 8-12 reps
E1: Plate P Neck Extension – 3 x 10-20 reps
E2: Hand Gressrip Squeezes – 3 x 16 reps
A1: RPT Bench Press– 3 x 6+ reps
A2: Squat with band– 3 x maximum reps
B1: RPT Chin Ups– 3 x 6+ reps
B2: Dumbbell Triceps Kickback– 3 x 12-16 reps
C1: Bench Dumbbell Rear Delt Fly – 3 x 12-16 reps
C2: Knee Banded Glute Bridge– 3 x max reps
D1: Dumbbell Shrugs– 3 x 12-16 reps
D2: Standing Hammer Curl – 3 x 8-12 reps
E1: Cat/Camel – 3 x 10-20 reps
E2: Side Lying Banded Clamshell In/Out – 3 x max reps
A1: RPT Front Squat– 3 x 6+ reps
A2: Press ups – Maximum reps
B1: Chest Supported Dumbbell Row – 3 x 8-12 reps
B2: Dumbbell Lateral Raise– 3 x 12-16 reps
C1: Barbell Curl – 3 x 12-16 reps
C2: Hamstring Curl – 3 x 8-12 reps
D1: Dumbbell Single Arm Overhead Triceps Extension– 3 x 8-12 reps
D2: Standing Hammer Curl – 3 x 8-12 reps
E1: Plate Loaded Neck Flexion – 3 x 10-20 reps
E2: Knee Tuck Ups – 3 x 12-16 reps
E3: Inverted Hand Grip Squeezes – 3 x 16 reps
A1: A2 means paired sets. Once you do one exercise, catch your breath and move into the other exercise. Repeat until 3 sets is done and move on to the next pairing.
RPT IN A NUTSHELL
I hope you found this article informative, if you did, please give it a like. Comment if you have any questions. And share with a friend who you think could find this style of training helpful.
Hey busy professionals,
Did you know 2/3 of people in US are overweight and 1 in 3 are obese? I don’t think the trend is much different worldwide. We have a yo-yo weight culture. Up and down, up and down. People are notorious for losing weight and gaining it back. 95% of dieters lose weight but fail to keep it off. That means only 5% successfully keep the weight off.
This is the holy grail question of bodybuilding! What man who lifts weights, doesn't want to lose fat and gain muscle at the same time? But the question is, is it possible?
Let's examine the facts.
To find out what Jamie did to achieve results, click more to watch his video.
Is gaining muscle without excess fat gain even possible Michael? Keep reading to find out..
Us sensible trainers call this lean bulking. Sounds like an oxymoron right? if you follow conventional wisdom, you've probably been told that to build a good physique you have to bulk up as much as possible (including gaining fat), and once you finish, you go on a diet to strip away the fat and reveal your new toned body.
To do this, they say you have to eat as much as possible, eat 200-300g of protein, and eat whatever food you can get your hands on to fulfil the required calories. Usually, this comes out to something like 4000-6000 calories a day. Usually, this is done for 9 months of the year, and then for 3 months, you go on a diet to burn off all the excess fat you gained.
Before Weight: 85Kg
After Weight: 69KG
What has been your biggest struggle with losing weight and achieving your fitness goals?
Being consistent with the diet I get bored with same food then have a day of pig out I have a sweet tooth so get a craving for something sweet
What made you want to change?
I hated shopping for clothes it was depressing and had an important event coming up and wanted to look my best.
What was your biggest concern before you began working with me? How did you overcome it?
I had lost weight before but on slimfast shakes so wasn’t sure I could keep them up for months before the event. I was just doing the gym blindly and seeing how I go. I would never have thought of a PT purely cos I thought they were just for pretty rich ladies.
What was the hardest thing for you to change in order to succeed? How did you do it?
My food diet - I-needed a good overhaul and changing my habits and learning to cook. Just being knowledgable of what I could and can’t eat.
What was the lowest point of your journey? How did you overcome it?
Sorting out personal issues. If everything else in life is crap then you just won’t be in the mood for gym and healthy eating
Did you achieve what you initially set out for? Was there anything positive you achieved that you didn't expect?
I did achieve what I started out for and felt so good on the day of the event. Going to shops and buying a nice dress for once and being able to chose lots of dresses. It made me so proud and happy that day that I finally did something for myself.
What are your future health and fitness plans?
Just to keep the weight down, being stronger and healthy.
This is a common question I get from clients, so I’m going to answer it for all of you, Good nutrition before a workout can help your body perform better and recover faster each workout.
Eating a proper workout meal will not only help you maximise your performance but also minimise the damage you do to your muscle. It also has other roles such as no making you feel sick during the workout, or not passing out.