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    • Reverse Pyramid Training

    August 13th, 2007 by Paul Johnson

    Reverse Pyramid Training workout routine do the opposite of conventional weight training routines.

    What is Reverse Pyramid Training?

    Most routines will advocate keeping the weight the same or increasing for each successive set for an excercise. Reverse Pyramid training in contrast, starts out with the heaviest set and you reduce the weight for each successive set. Reverse Pyramid Training is for both, beginners and veterans.

    Reverse Pyramid Training Workout:

    Reverse Pyramid training has no specific workout. It is only a philosophy of how you should structure your weight and reps for each excercise. Your first set should be a weight you can only handle for 6 reps. The next set you will lower the weight and do slightly more reps.

    Benefits of Reverse Pyramid Training?

    Reverse Pyramid training is based off the fact that for your first set, you will have the most energy and strength. As a result, you will therefore stimulate the most muscle fibers by taking advantage of a very heavy weight first. Psychologically it will be easier to do this workout because you know you can give it your all for one set, then go for a pump for the rest of the sets.


    1. Matthew on August 14th, 2007

      Don’t forget to do a light warm-up set before doing the first heavy set. Launching into the heaviest set right away before warming up is a sure way to tear a muscle.

    2. Admin on August 14th, 2007

      Thanks for your input Matthew. Your are correct. Sometimes I accidentally leave things out when writing these articles. That’s why I have it in blog format, so people can give their input on what I write and correct anything.

      -Paul

    3. Arthur on April 4th, 2008

      Should this workout, like the drop set and superset workouts be used only as a shocker every now and again to boost muscle gains?

    4. admin on April 6th, 2008

      No this isn’t anything like those workouts, this is just a way to structure your workouts.

    5. Sean on April 29th, 2008

      Does this work out routine stimulate growth giving you more bulk, is it more for maintaining or even giving more definition? thx

    6. admin on April 29th, 2008

      Sean, it is just a type of workout training. It doesn’t have a specific goal like that.