Improve Your Strength Level

With Reverse Pyramid

Training
June 7, 2015 by Radu Antoniu

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!

What Reverse Pyramid Training is

Reverse Pyramid Training (RPT) is a style of training where you
perform your heaviest set first when youre completely fresh and
then pyramid down to a lighter weight usually with more reps for the
latter sets.
An exercise done in a RPT fashion might look like this:
Warm-up sets
Rest 1-2 minutes
First Set: 5 reps x max weight you can lift for 5 reps without
breaking form
Rest 2-3 minutes
Second Set: 6 reps x max weight you can lift for 6 reps
without breaking form (usually 8-10% less weight than in
the first set)
Rest 2-3 minutes
Third Set: 8 reps x max weight you can lift for 8 reps without
breaking form (usually 8-10% less weight than in the
second set)

The Benefits of Reverse Pyramid

Training
RPT is a style of training that relies on very high intensity to be
effective. No other training style allows you to lift as close to your
limits as RPT. That is simply because you are performing your
heaviest set first, when you are completely fresh and you dont need
to replicate that set for the rest of the workout.
Because of the high intensity used, you can create a
complete training stimulus with very low volume (in fact, RPT
works well only with low to moderate volume). That makes it
particularly suitable for a cut, as Andy Morgan explains below:
The goal of the experienced trainee when cutting is merely to
maintain muscle mass while burning the fat off. -> Under calorie
deficit circumstances recovery capacity from workouts is lower. ->
Training volume is best reduced to match the reduction in recovery
capacity to avoid the negative systemic stress effects of too high a
workload, which can have negative repercussions on diet progress
(strength & muscle maintenance, mood, soreness and body
composition).

Reverse Pyramid Compared to Ascending

Pyramid
The opposite of Reverse Pyramid Training the Ascending Pyramid
sucks in my opinion. This is the style of training where the heaviest
set is done last and is preceded by 4-5 lighter sets done in a higher
rep range.
Studies and anecdotal evidence suggests that muscle grows best
when you use loads of 75-85% of your maximum as this provides an
optimal balance of tension/muscle fibre recruitment, and
fatigue/metabolic work. This means that the lighter sets done before
you get to the heavy stuff are not productive at all. You dont use
weights that are heavy enough to cause growth nor do you take
those sets close to failure (which might stimulate growth). So
basically all youre doing is limit your strength in your main set the

last one. In my opinion the Ascending Pyramid is the least

effective way to train.
RPT is completely different. You do your heavy set first when you
have the greatest strength potential and get full muscle fibre
recruitment from the beginning. Moreover, the fatigue created by
that set may actually make the lighter sets more effective because
youll be lifting closer to failure. (I dont have any proof for this but
this has been my observation)

Reverse Pyramid Compared to Straight Sets

Straight Sets (like 38 or 55) is a style of training I like very much.
I actually combine it with RPT in the same workout all the time. I
believe RPT is superior for strength gains on the main compound
movements but Straight Sets allows for higher volume to be
performed.
The reason I think Straight Sets is inferior for strength gains
is because you must pace yourself and not use the heaviest weight
you are capable of lifting. So basically if you want to do 3 sets of 5
you cant use your 5RM, you must use your 8RM. Thats great for
your second or third exercise but Id prefer to use RPT for my main
lifts.

How to use RPT

1. Warm up for your heavy set

Evidently, were going to warm up before jumping into our heaviest

set, otherwise injury will be inevitable. The goal of the warm-up is to
prepare the nervous system as well as our mind for the heavy effort.
A good way to get ready for your heavy sets without getting
fatigued is to perform 2-3 gradually heavier build up sets of 5-1
reps. I recommend you do 3 sets for your warm-up: 5 reps with 60%
of the weight youre going to use in your first set, then 3 reps with
75% and finally one rep with 90%.

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.

2. How to get started with RPT

Depending on how your workout routine is set up you may work in a
higher or lower rep range. For this example lets say your routine
asks for 3 sets: 5, 6, and 8 reps.
After warming up, youll start your first set with a weight that allows
you to do 5 reps full range of motion, without compromising form,
or getting help from a spotter. This set should be max effort.
*Rest 2-3 minutes.
For the second set, youre going to drop the weight by 10% and
strive to get 6 reps full range of motion, without compromising
form, or getting help from a spotter. This set should be high effort,
but should not be taken to failure.
*Rest 2-3 minutes.
For the third set youre going to drop the weight by 10% again and
strive to get 8 reps full range of motion, without compromising

form, or getting help from a spotter. This set should be high effort,
but should not be taken to failure.

How to progress with RPT

First of all, to progress with RPT its essential to track your
workouts. You must know exactly how many sets and reps you
did in your last workout and what weights you used. The
weights you use today are based 100% on your last performance
and not on the way you feel.
There are 3 ways you can progress with RPT. Well address each of
them one by one.

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.

2. Independent Set Loading

With Independent Set Loading you alternate adding 5 lbs to your
first set or your subsequent sets. This is the progression model most
commonly used in the Greek God Program.
Here is an example:
Workout 1: 190 lb x 5; 170 lbs x 6; 150 lbs x 8
Workout 2: 190 lbs x 5; 175 lbs x 6; 150 lbs x 8

Workout 3: 195 lbs x 5; 175 lbs x 6; 150 lbs x 8

Workout 4: 195 lbs x 5; 175 lbs x 6; 155 lbs x 8
So you first add 5 pounds to your third set, then your second set,
and finally your first set. This method would have you adding 5 lbs
to your main set every third workout while keeping the reps the
same.
This is a VERY effective progression model if you dont rush it or
push your sets to failure. Pushing your sets to failure will eliminate
the predictability of your strength level next 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:

General Notes for RPT

Your first set is the most important and the one we constantly
strive to improve
Always track your progress

 Take long rest periods between sets (2-3 minutes or sometimes

more if needed)
Never compromise form in order to lift more weight. This will
actually lead to plateaus not better gains (believe me)
RPT requires very good exercise technique. This is why I
wouldnt recommend it for a complete beginner.

Ok, I think we covered everything. If you

have any questions, feedback or
suggestions, hit me up in the comment
section below!

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

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It is also the program that helped me build my physique.
Click here to learn how it can help you too!
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24 thoughts on Improve your Strength

Level with Reverse Pyramid Training
1.
mahmoud
July 21, 2016 at 12:47 am | Reply

really cool information but i have kind of problem here adding

weight because the smallest plates in the all the gyms of my shitty
city are 2.5 kg and that can be a pain in the ass while followin RVP

2.
mahmoud
July 21, 2016 at 12:38 am | Reply

really cool information but i have kind of problem here adding

weight because the smallest plates in the all the gyms of my shitty
city are 2.5 kg and that can be a pain in the ass while following RVP

3.
hassan
June 21, 2016 at 12:26 pm | Reply

radu please this question is really important

you said on the model progression its really important to dont rush
for the progression not more than 1%
ok but some part of the body have TWO key mouvement i think for
exemple the back
shin and dead lift or chest with the incline and flat
should i try to make gains in both or just focused on of those key
mouvement ?
if try to make gains in both is it to much ?

4.
Nci

June 21, 2016 at 5:29 am | Reply

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

can i do progress with the aggressive fat lost diet ?

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

can i use this for dead lifts and squats too ?

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

Yes, working with rep ranges is great!

13.
David
February 1, 2016 at 5:01 am | Reply

So if on the first set I hit 6, I go up in weight with 2.5? How would I

increase it with reps, if I do not have micro-loads?

Radu Antoniu
February 1, 2016 at 6:44 pm | Reply

You use double-progression.

You set a rep range and when you hit the top of the range you
increase weight. If you dont have access to small plates you
need to use a large range. If you must increase by 10lbs for
example youre going to lose 3-4 reps. So your rep range could be
5-9
If you can increase by 5 pounds your rep range can be 6-8

14.
Hassan
November 17, 2015 at 8:04 am | Reply

Can u do a full video on how to get lean functional legs with a

workout and ofcourse not bulky and thanks !

Radu Antoniu
November 17, 2015 at 9:39 am | Reply

Greg already did that. Check these articles out:

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

De unde ai luat discurile alea mici pentru micro loading?

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

90% of the time stick with 3 sets.

You can do a 4th set sometimes but only when youre feeling
fresh and only for one or two movements each workout.

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!

To be honest Im not aware of any research that looked at the

style of training we do. We know it works great but at the moment
I could not explain why in scientific terms.

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