The Complete Guide to Reverse Pyramid Training for Strength and Muscle | BarBend
The Complete Guide to Reverse Pyramid Training for Strength an…
Jan 1, 2009
barbend.com
RPT = Reverse Pyramid Training Great for building muscle and size with your biceps and triceps. If you don’t know what Reverse Pyramid Training is, let me explain 👇🏼 Most people lift weights in a regular pyramid: - Start light - Add weight each set - End with the heaviest set Reverse Pyramid Training flips that around: - You start with your heaviest set first, when you’re freshest. - Then you reduce the weight a little each set and do more reps. | Brady Ervin
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RPT = Reverse Pyramid Training Great for building muscle and siz…
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Why People Swear by 'Reverse Pyramid Training' to Build Strength & Muscle
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Reverse Pyramid Training (RPT) What is it? You start with your heaviest set first, then lower the weight and increase the repetitions. ⸻ How do you do it? \t1.\tDo a proper warm-up (1–2 lighter sets). Remember to pay attention to how you feel — if you’re not ready, warm up more. \t2.\tSet 1: 4–6 reps, close to failure. \t3.\tReduce the weight by about ±10%. \t4.\tSet 2: 6–8 reps. \t5.\tReduce the weight again by about ±10%. \t6.\tSet 3: 8–10 reps. Rest: 2–3 minutes between sets. Listen to your b
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