WB Archives 20200528 Reverse Pyramid

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Reverse Pyramid Training

Happy Memorial Day? Oh you thought you had today off?  Nice try.  Anyway, today I want to go over a way to arrange your sets called reverse pyramid training.  This is nothing new to bodybuilding nor weightlifting but something I personally have started.  As bodybuilders, our rep ranges are all over the place.  One week WB has be doing 4×20, the next week 3×12, hell even the next workout doing 5×50 reps.  One key thing that I have already learned from this life is that we will be attacking our muscles using different weight, different ranges, and in combinations that seem random, but are executed in a way to blast your muscles to their limit.

Having said all that, I’ve been doing pyramid training forever with WB.  Even before when I started with a more strength based routine, we utilized the pyramid.  For anyone new to lifting a pyramid lifting routine is:

A set of reps where you increase the weight with each set but lower the reps.  For example lets say you’re doing DB chest pullovers for a set of 4.  The breakdown would look like this:

 

  1. 20 Reps @ 9RPE
  2. 15 Reps @ 9RPE
  3. 10 Reps @ 9RPE
  4. 8 Reps @ 9RPE

This isnt rocket science here.  As you increase the weight, you adjust the weight as you go down.  By the time you hit that last 8 rep set, you’re pretty REKT.  This is a standard pyramid set.

 

One method I used was to invert this rep scheme and do a reverse pyramid. You essentially do the opposite How this is done is like this:

 

  1. 8 Reps @ 9RPE
  2. 10 Reps @ 9RPE
  3. 15 Reps @ 9RPE
  4. 20 Reps @ 9RPE

The only real issue is making sure you actually dial in your first RPE high enough without hurting yourself.  Dont be fucking stupid here.  We’re here to build our bodies, not destroy them.  What I have found with using this method is that I ended up getting my 8 Rep set higher than I would have doing the standard pyramid.  Also, on things like deadlifts and squats, a reverse pyramid can feel fresher on you, even though by that last set you’re really REKT.

 

WB Teased at a way to combine both methods, and I know his crazy ass is gonna give us that assignment very soon.  Next time you’re in the gym, give the reverse pyramid a try and see how it works for you.

 

Trust the Process,

 

-J. Nyx

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