How to Do Reverse Pyramid Training
Step-by-step Instructions
Here is what you need to do...
Step 1
Any lifter, whether amateur or pro, most likely does the majority of their sets under the principle of pyramid training. You start with a weight that you can do 10-12 reps of, then you raise the weight set by set until, on the final set, you're only able to get 6-8 reps. This style of training is basically considered The Norm; but there's an evil twin lurking in the shadows: reverse pyramid training. Reverse pyramid training is exactly what it sounds like. Below I'll outline an exercise that you can use reverse pyramid training on, and I'll also give you the reasons behind why it works so well. Read on and reap the rewards.
Step 2
The exercise I'll use as an example is the traditional flat barbell bench press. This exercise is the number one exercise for lifting, so it's only fitting that it serves as the microcosm for a macro-method. Let's say that you can do 4-6 reps of 225lbs. on the bench press. Load up that bar and pump out the first set. Afterwards, lower the weight a bit- 205lbs. Do 6-8 reps of that weight. Then lower the weight again- 185lbs. Do 8-10 reps. Lower again- 155 lbs. 10-12 reps. Finally, lower the weight to 135lbs and simply do as many reps as you can until failure. This 5 set reverse pyramid for the flat bench press is representative of the method that can be applied to every single exercise you ever do. That being said, I recommend only using it on the exercises that are naturally heavier. While it'll work on things like dumbbell flys and dumbbell kickbacks, its best use comes in the form of squats, bench presses, military presses, curls, etc...
Step 3
Reverse pyramiding is great for reminding the muscles exactly how strong they are when they haven't yet encountered resistance. By starting with a naturally heavier weight you're doing two excellent things: 1. tiring your muscles out early, allowing them to be finished off by the higher volume of the lighter sets that remain; 2. having fun. You can go in and not worry about doing all those extra sets and reps before you shoot to show off your strength. Instead, you get to lift heavy right away and coast off of your pride for the other sets. It's a win-win, and because it's confusing compared to the typical style of weightlifting, it helps your muscles grow tremendously.
Special Attention
Difficulties people often experience or parts that need special attention to do it right.
Reverse pyramid training can be unnerving to do because it really switches things up from the typical workout style. It's completely opposite, in fact. Because of that, I tend to take a solid dosage of preworkout before I go in the gym and attempt any reverse pyramid routines. The preworkout makes sure that I lift as heavy as possible on that first set, and that afterwards I'm able to maintain some solid strength and endurance.
Stuff You'll Need
| Brand | Product | Price |
|---|---|---|
| MuscleTech Pro Series Neurocore Supplement, Icy Blue Raspberry 8.99 oz | No Price |
Suggested Further Reading
| Author | Title | Price |
|---|---|---|
| Workouts that Fit Any Schedule | No Price |
This Student Author
This Student Author's Background
Funny or interesting story about this topic...
I did normal pyramid training for as long as I could remember. I did it before I even actually knew what it was called. I think we all did. After a while it just got so...boring. Because of that, I learned that there was a complete opposite way to get things done. A way that showboated my ego and let me get the work I needed in the meantime. Reverse pyramid training became one of my trademark methods of personal weightlifting. Not all my clients like it, so I don't recommend it to all of them. I, on the other hand, like it a lot. I do it a few times a week and I've never once regretted it. Sometimes you just gotta throw it in reverse.
When did you first do this & how did you get started?
I did reverse pyramid training for the first time with a good friend of mine who's far more experienced in the bodybuilding department. We went into the gym as if we were going for a normal workout when all of a sudden I found myself doing 4 reps on my first set.
"What gives?" I asked.
"Reverse pyramid training, brotha. It's the bomb."
He wasn't lyin'. It really is the bomb. Give it a shot and let me know if you agree. Reverse the cycle... gnitfil yppah
J