The Ultimate Guide to Reverse Pyramid Training (Spreadsheet Included)

Sometimes we get stuck in a training rut and can’t seem to break through, if that’s the case then you might want to give reverse pyramid training a shot. Reverse pyramid training sometimes referred to as RPT can help to build strength and muscle and if done right can have you in and out of the gym faster than many strength training protocols. If you haven’t tried reverse pyramid training before then this post could be a good starting point. We will break down RPT, how to execute it while providing a sample reverse pyramid training workout program and spreadsheet to follow.

What is Reverse Pyramid Training?

Also known as the Oxford Method, reverse pyramid training is a protocol where the first set has the smallest number of reps and heaviest weight. Then you add reps and lower the weight as you move through sets. The decrease in the weight is generally 5-15 percent of the max weight. In scientific papers someone by the name Zinovieff may have first discovered the benefits of reverse pyramid training but it was popularized by Martin Berkhan of LeanGains.

Looking at bench press for an example. First complete 3 warm up sets of 3-6 reps of 40, 50 and 60% percent of your working weight before proceeding to the reverse pyramid training. Reps don’t have to be exactly as follows but they should include a range where both strength and muscle gains are possible. Our working weight or first set will be done at 200lbs then we reduce 10% for the subsequent sets.

Set 1: 6 reps at 220 pounds

Set 2: 7-8 reps at 200 pounds

Set 3: 8-10 reps at 180 pounds

There isn’t a defined number of sets in reverse pyramid training but you’ll find most people work with a range of 3-5 sets. The first set should be very difficult to finish the last rep. Reverse pyramid training is built around the concept that you should start lifting the heaviest weight when you’re fresh and have enough gas in the tank.

So, in theory reverse pyramid training makes much more sense than pyramid training because it matches the body’s capacity of producing force to lift weight. As you progress through reverse pyramid training the goal is to add either weight or reps to your workout.

Which Is Better Pyramid Training or Reverse Pyramid?

Reverse pyramid training is superior to pyramid training because heavy sets are done at the beginning of the workout when the muscles are fresh. Strength gains come from these heavy sets in the beginning. The moderate rep range sets can still result in muscle growth whether we’re tired or not, according to this study.

Let’s take a deeper look below:

Pyramid Training: This is based on each set ascending in weight while descending in reps. For example, first set might be 10 reps at 100 pounds, second set at 8 reps at 120 pounds then third set of 6 reps at 140 pounds.

Reverse Pyramid Training: The opposite of pyramid training the weight will decrease as the reps increase. For example, first set of 6 reps at 200 pounds second set of 8 reps at 180 pounds and third set of 10 reps at 160 pounds.

RPT training

Benefits of Reverse Pyramid Training

Good for Strength & Muscle Gain: RPT has a great mix of set and rep ranges that can promote both strength gain and muscle gain. The first set you will be lifting heavy at a lower rep range, this is where you can gain strength. By the last set of an exercise, you will be in rep ranges that are great for hypertrophy or muscle gain.

Matches Energy Levels: Reverse pyramid training is no joke as each set should push yourself to limits. Having the heaviest load in the first set makes the rest of the workout feel like you’re moving downhill as the weight decreases.

Saves Time: RPT is hard but you will be able to get a grueling workout done in a reasonable amount of time as the set ranges can be 3 per exercise and between 3-6 exercises total. One the low end if you were to do 4 exercises of 3 sets of 6-8-10 reps at 3 seconds per rep with an average of 2.5 minutes of rest between sets, your workout would be roughly if you’re already properly warmed up:

(4 exercises*(24 reps*3 seconds)) + (2.5mins*12) = (288secs + 1,800secs)/60 = 34.8 minutes

Reverse Pyramid Training Methodology

Reverse pyramid training is usually used for the compound lifts at the beginning of a workout session where you will tackle the hardest and most taxing exercises such as deadlifts or squats. Some general guidelines to follow when completing a reverse pyramid training program are:

3x Per Week: Schedule your RPT workouts with one day of rest between each workout with a total of 3 workouts a week. This gives you some flexibility as you can do M-W-F or T-Th-Sa. Choose a schedule that fits your life.

Decreasing Weight Main Lifts: Aim for 3 sets of your main lifts, starting with the lowest number of reps and the heaviest weight. Each subsequent set remove 5-15% off of the starting weight. For example, with squats, you could start with 8 reps of 300 pounds, rest, 10 reps at 270 pounds then 12 reps at 240 pounds.

Compound Lifts: Each workout should include 2 main compound lifts. For example, you could do bench press and bent-over row or overhead press and squat.

Isolation Lifts: Apart for the two main lifts you can incorporate a few accessory or isolation lifts after the compound lifts are completed. These isolation lifts should be performed at a hypertrophy range of 2-3 sets of 8-12 reps.

Minimal Approach: RPT training relies on quality reps that push you to your limits. Only shoot for 2-3 working sets per lift.

Adequate Rest: RPT requires rest between sets of 2-5 minutes. This is one major difference between drop sets where the rest periods are short but you’re also decreasing weight lifted and increasing the reps completed.

Close to AMRAP: AMRAP technically means you go to failure but in this case, we want to come close to that without failing. The goal is to complete the desired reps each set.

Continuous Progression: The goal of each workout is to improve upon the previous workout. You can make improvements by adding an extra rep or weight each week and/or both. For example, is you can hit 6 reps during your first set of squats, then try adding 5 pounds or more reps the following week.

Sample Reverse Pyramid Training Workout Program

As mentioned above the first set of the main lifts should be the heaviest load for lower rep range of 6-8 reps. These sets should be done close to AMRAP. Make sure to get 2-5 minutes of rest between each set, we usually aim for 2.5 minutes but in either case make sure your rest is long enough so that you can complete the next set’s required reps. We also designed this RPT routine for the end goal of adding muscle rather than power. If you’re looking for more power or strength gains then opt for lower rep scheme than we used.

First Set: Aim for a weight that you come close to failure on for 6-8 reps.

Second Set: Shoot for 90% of the weight you used in the first set for 8-10 reps.

Third Set: Drop weight another 10% of the starting weight for 10-12 reps

All of the first two exercises in each workout should be done in RPT style

WORKOUT 1:

Squat: 3 sets x (6, 8, 10)
Lat Pulldown: 3 sets (6, 8, 10)
Cable Crunch: 3 sets x 10 reps
Preacher Curls: 3 sets x 10 reps

WORKOUT 2:

Bench Press: 3 sets x (8, 10, 12)
Yates Row: 3 sets (6, 8, 10)
Triceps Pressdown: 3 sets x 8 reps
Cable Curl: 3 sets x 10 reps

WORKOUT 3:

Deadlift: 3 sets x (6, 8, 10)
Overhead Press: 3 sets x (8, 10, 12)
Upright Rows: 3 sets x 8 reps
Skull Crushers: 3 sets x 10 reps

SFS REVERSE PYRAMID TRAINING SPREADSHEET

This reverse pyramid training workout can be customized to your personal preferences. We just set a rough outline of what you can expect with this training method. The key points are to make sure you have at least 2 major lifts in each workout session that will follow RPT methodology. If you want to switch up regular squats for front squats or bench press for incline bench press, that’s your prerogative. The isolation or accessory lifts give you complete freedom to work on the muscle groups that you want to target.

How to Progress on the Sample Reverse Training Routine

The goal of progression is to increase the weight and/or number of reps each week. You can run the above reverse pyramid training routine for up to 8 weeks then reassess your progress. Let’s have a look at how double progression can come into play with RPT:

First workout should set a benchmark of a good working weight that is difficult enough so that you can complete the target reps while leaving enough in the tank to do one more partial rep.
If in week one you get 8 reps of bench press at 200 pounds for the first set then the following week you should go for 205 pounds for the 8 reps or you could try to go for 200 pounds for 9 reps. You would then adapt the percentage of weight decrease for subsequent second and third sets.
If you fail to hit your target rep or weight, adjust accordingly then continue

Does Reverse Pyramid Training Work?

Yes, reverse pyramid training works. However, studies have shown that it’s no more effective than traditional hypertrophy training in stimulating muscle growth. In essence reverse pyramid training is just another way of stimulating muscle growth but we can’t say that it’s better than traditional hypertrophy resistance training. If we combine the reps from 3 sets of reverse pyramid training of 6, 8 and 10 repetitions the total number of reps would be similar to 3 sets of 8 reps for hypertrophy training. Studies like this have shown similar muscle growth in both powerlifting rep range and bodybuilding rep range. The common thread in gaining muscle mass centers around progressive overload through the right rep and set range combined with a challenging level of intensity.

Is Reverse Pyramid Training Better Than Straight Sets?

Reverse pyramid training doesn’t seem to be better or worse than straight sets when comparing the ability to build muscle according to multiple studies that have looked at the two methodologies. Reverse pyramid training might have a slight psychological edge as it might seem like you’re doing less reps as the weight you lift decreases as the reps increase.

Overall, both straight sets and reverse pyramid training will only yield results if you put in the hard work pushing yourself while also making sure to consume enough clean calories and protein to gain muscle and strength.

How Long Should You Rest Between Pyramid Sets?

Reverse pyramid training requires you to push yourself to the max. Therefore, you should take adequate rest between sets to settle your heart rate and recoup your strength. For the larger compound lifts such as deadlifts, squats, overhead press or bench press then this resting time could be from 2-5 minutes depending on the individual factors. For the smaller isolation lifts, resting times can range from 1.5-3 minutes.

CONCLUSION

Now that you’re familiar with reverse pyramid training you can try to put it to work next time you change up your training routine. At the end of the day, RPT is a logical way of training to put on some muscle and gain strength. However, reverse pyramid training isn’t necessarily better than traditional straight sets of hypertrophy training as they are almost neck and neck when it comes to muscle building. If you’re short on time to get in the gym and feel like you’ve hit a plateau in your training then a reverse pyramid training routine could be exactly what you need.

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