(RPT) REVERSE PYRAMID TRAINING

   Introduction

    The concept behind Reverse Pyramid Training (RPT) is simple, move the most weight when you are your strongest during your workout. That means performing your top set first as opposed to working up to your top set (like in traditional pyramid training). Our application of RPT will vary slightly depending on which body part we are working. As always listen to your body and adjust the workout as needed. However, do not confuse safety with laziness, it is a fine line we walk between pushing ourselves and simply being foolish. It is ultimately up to you to walk that line.

Things You Should Know

I work a rotating 12-hour shift. So every other week is very challenging for me to get into the gym more than 3 or 4 times. In response to this logistical challenge, I have designed a 4-day split routine. Truth be told I typically squeeze in a 5th day at the gym every other week, while sometimes I only manage 3 days during busy weeks. Life is life, and believe it or not, lifting weights does not come first. Because of this, it is important to prioritize what exercises are most important if you find yourself pressed for time. For example, if you must choose always pick compound movements over accessory movements; but accessory movements are always better than just walking away from a busy gym. I will share my preferred 5 days split in my “Week 2” post.

Day 1 – Chest and Biceps

Warming up is key when using RPT. For bench press, I like to do 2-3 lightweight (but progressively heavier) sets of 10 or so reps, working up to 50-60% of my 1 rep max (1RM). I then like to perform 1 set of 2-3 reps at 75-80% 1RM to wake up the motor units for what is coming next.

• Barbell Bench – 5×6-7-8-AMAP-AMAP (3 sets to or near failure, dropping weight by 10% after each set followed by 2 sets of as many reps as possible at roughly 50% 1RM).
• Standing Dumbbell Curl – 5×12 (to be performed in between sets of Barbell Bench)
• Incline Dumbbell Press – 5×8-9-10-AMAP-AMAP (Same protocol as Barbell Bench, note rep change)
• Zottman Curl – 5×10 (to be performed in between sets of Incline Presses)
• Lower Cable Cross Over – 3×12 (Start with supinated hands by your side, raise and cross them just above chest level while maintaining a slight bend in your arms)
• Cable Curls – 3×25 (you may use the grip of your choice, burn baby burn)

Day 2 – Legs and a Little Back

I use a similar warm-up progression for squats as I do for bench press. Typically 3-4 progressively heavier warm-up sets before embarking on this sweat-inducing journey. Once again we will be dropping our weight 10% after each set for sets 1-3 for barbell squats.

• Barbell Squat – 5 x 8-9-10-15-15 (I tend to shy away from failure with squats if you aren’t sure you can complete the next rep, I don’t recommend going for it. Go as light as you need to complete the last 2 sets)
• Pull-up – 5×10 (or the best you can do, to be performed in between sets of barbell squats)
• Bulgarian Split Squat – 4×10 (Feeling good? Add dumbbells. Toast? Your bodyweight is just fine)
• Goblet Squats – 4×10 (as heavy as you can, but bodyweight counts)
• Bodyweight Calf Raises – 3×50 (point your toes slightly out for set 1, straight for set 2, slightly in for set 3)

Day 3 – Back and Triceps

No RPT today. Keep it short and fast-paced, enjoy the pump and central nervous system rest. You may use a dumbbell between your feet or a weight belt for weighted chin-ups. If you can’t do more than 8 bodyweight chins, then just use your body weight.

• Weighted Reverse Grip Chin-Up – 4×5 (use a weight that causes you to reach failure around 5)
• Tricep Pull-Down – 5×10 (rope or bar, your choice!)
• Cable Row – 5×8 (go heavy, don’t be a wuss)
• Rope Overhead Tricep Extension – 5×10
• Lat Pull-Down – 5×10 (use a neutral grip bar or handles if possible)
• Straight Arm Pull-Down – 3×12 (this will hurt, in all the right ways)

Day 4 – Shoulders and Hamstrings

This is a day I prefer to split into different days if I have the time. But if I am time-crunched into combining them, this will work beautifully. We will use RPT (dropping 10% in between the 3 top sets) for deadlifts, but not Military Press. As always, warm up adequately and listen to your body, especially during deadlifts.

• Deadlift 5×3-4-5-8-8 (go heavy, drop 10% for the first 3 sets, use the last two sets to really focus on form with lighter weight, do not go to failure on the last two sets)
• Seated Military Dumbbell Press – 5×8 (go as heavy as you can while completing the reps with good form)
• Romanian Deadlift – 4×8 (a smith machine is ideal for beginners, but a barbell or dumbbells can be used)
• Lateral Dumbbell Raise – 4×12 (to be performed in between sets of RDLs)
• Back Extension – 4×10 (only use weight if you can handle it, otherwise use just bodyweight)
• Front Dumbbell Raise – 4×12 (to be performed in between sets of back extensions)

At the very least you should do some light stretching during the week on your off days, even if it’s just 5 or 10 minutes. Ideally, you should be doing some cardio and core as well along with stretching, but again life is life. I will get more into cardio and core in a later post. Thank you.