The most underrated method of training that will give you the biggest gains
Traditional knowledge surrounding fitness is traditional for a reason. The conventional wisdom has stood the test of time because it has led t extremely pleasing results for men and women who have devoted themselves to the gym.
But what if you don’t have time to devote yourself to the gym? What if you barely have an hour a day that you could spare? What if you’re looking for a way to start hitting the gym again, but find that your lifestyle isn’t compatible with a gym routine.
Well, for you there’s this:
Reverse Pyramid Training
Reverse Pyramid Training or RPT in essence is the exact opposite method of training that you see bodybuilders and gym disciples do.
The idea behind this is very simple – you train your heaviest weight and hardest set first for low reps, because you are at your freshest and strongest at the start of the exercise routine.
Set 1 – after your warm up – should be your heaviest set you have managed so far. After a full rest period you move on to a slightly lower weight for your second and then lower still for your third set.
The logic and science behind this is pretty simple.
Rob Sulaver talks about it here, “RPT is designed around the idea that your workout matches your bodies ability to produce force.”
How Did RPT Come About?
RPT was made famous by “minimalist” bodybuilder Martin Berkhan. Berkhan shocked the bodybuilding work with his physique and workout ideas, but many devoted followers swear by this training philosophy.
More recently, Greg O’Gallagher of Kinobody has been using this philosophy of training in one of his many programs. As a subscriber to two of Greg’s workout programs, I can say with absolute confidence that this training style is very, very friendly for new gym goers, and is one of the fastest ways to make gains and build strength at the gym.
Who is it for?
In a nutshell? Everyone can benefit from RPT, however, it is extremely beneficial for new lifters. From personal experience, I can tell you that despite trying my hand at the gym many times in the years gone by, it wasn’t until very recently when I started working using the RPT style did I build a level of enthusiasm for the gym I thought I’d never have.
RPT allows you to focus on isolated muscles first, which in turn allows for maximum muscle fibre activation and isolation.
I know, I know, the jargon can be confusing, so let me break it down.
When you train biceps, by doing your heaviest set (let’s say 15 kgs) first, you work the muscle foa solid 6 reps. The 5th and 6th rep is a struggle, which will require you to put in maximum effort and focus in order to complete it.
After you’ve rested a further 3 minutes, you can drop the weight by 2.5 or 5kgs and perform the same exercise with an increased number of reps. It will feel as if the weights are much lighter than you thought. This is due to more muscle fibres being used on a lesser weight, which in the long run will lead to major strength gains.
Stay tuned for more RPT related articles, and in the meantime check out more pieces on fitness here.