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All you need to know about the Reverse Pyramid Training (RPT)

There is no denying the fact that the Traditional Pyramid Training is a time-tested technique which has been helping athletes achieve their fitness goals since decades.

Traditional Pyramid training involves performing the exercise with light weights first up and then moving towards the heavier weights in each set.

However, if you look up-close, there are many problems in the traditional training method. The first issue is that the first couple of sets in each exercise are usually warm-up sets and does not require much effort as such. These warm-up reps often consume much of the valuable energy which can be utilised for lifting heavy weights.

Moreover, warm-up sets or one can say light-weight sets with a high range of reps also lead to increase in the production of lactic acid in the muscles. Now this increased production of lactic acid will dampen your performance and recovery in the next set.

So, that makes it a double whammy – First decrease in energy and strength followed by obstacles in recovery. It takes us to another method of training known as Reverse Pyramid Training (RPT). All you need to know about this training method is right below –


An alternative to Traditional Pyramid technique, Reverse Pyramid Training method involves using the heaviest weight in the first set and then by each set further, decrease the weights and increase the rep range.

Warm-up sets in this method are usually brief and won’t take away much of your energy and efforts.



The main disadvantage of the traditional pyramids is the accumulation of fatigue levels which lowers down our performance on the massive sets. But with the reverse pyramids, it’s a complete turnover. You start (that’s when you have maximum energy) the exercise with the heaviest weight and gradually decrease the loads in upcoming sets.

So, over the completion of your workout, you will see that you did more work per exercise in pyramiding the reverse style than what could have been completed by traditional pyramids. And the simple logic says – More work = More Growth.


For any given exercise, say bench presses, lift the weights for your first set for which you can only do 6-8 working reps. For the second set, decrease the weight by at least 10% and complete 8-10 reps. Now, go on reducing the loads and increasing the reps in a similar manner for next sets. That’s all. You can do it for almost every exercise, be it legs or chest or your favourite muscle – Biceps.

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MFF Terminator

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