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WEIGHT LIFING 5X5 25 FULL

An RPT session always starts with the deadlift, bench or squat.

Warming up is highly individual and not something I intend to flesh out in greater detail than this. Now, let’s discuss warm-ups, Goals, progression and breakdowns.

Warm-up: 2-5 sets at 40-67% of your first set x 3-6.

Why engage the heaviest loads, using compromised technique and underperforming because you’re fatigued from previous sets? Sounds like a recipe for injury and shitty results.īut if you flip that pyramid upside down, magic happens. RPT is the reverse, starting heavy and finishing high, which makes a hell of a lot more sense. Standard pyramid training vs reverse pyramid training A typical pyramid starts with lower loads and higher reps, progressing into higher loads and lower reps, thus finishing with the heaviest set. The pyramid in Reverse Pyramid Training references pyramiding reps, a training technique popular among bodybuilders. But this can be said of any sport that does not solely rely on raw strength and muscle hypertrophy, including Olympic Weightlifting and Strongman. And know quite a few, either directly or indirectly. Training to failure and and relying on linear or double progression is not how the successful powerlifters I know train. You’re going to need 5 to 10 times the weekly volume, 4-6 days in the gym, patience, preferably a coach, and a whole different attitude towards progression. To become a competitive powerlifter, you can’t rely on 2-3 sets to failure once or twice a week.

Powerlifting for example, is about developing motor patterns and technical proficiency in the bench, squat and deadlift. Is RPT the Holy Grail of weight training? In some ways yes, but there are cases in which RPT isn’t ideal. Personally though, appreciate RPT for that reason as well. But that would be too much on the subjective side of things. And why they’re on RPT.Ĭould add a third point and say RPT is the most fun way to train. It’s also in my own self-best interest to put clients on the best program because again, it’s how I make money. I’ve made a lot of pudding in my days and most of my clients come out stronger and leaner when I’m done with them. While there aren’t comparative studies on weight training methods, when cutting–proof is in the pudding. RPT is hands down the most effective way to gain or retain muscle and strength while losing fat. Can’t handle it? Then stop reading, because RPT isn’t for you. There’s no room for phoning in or half-assing. So yes, if time is limited and you can’t be in the gym more than thrice a week, you must make every set count. Indeed, studies show RPT to be more time-efficient than 5 x 5 and suggests superior results 5. And don’t forget to read all the footnotes. Optional reading (RPT background/setup): Reverse Pyramid Revisited 3Įnjoy. That said, I address the dos and don’ts of RPT for muscle gain and show a general setup. Depending on reception, I may write about this in the future.

Optimising RPT for Advanced/Highly Advanced is considerably more complex and involves several modalities that would require lengthy explanations and double the length of the article.

Advanced lifters represent 10% of my audience.

WEIGHT LIFING 5X5 25 FULL

It does not detail the full scope of RPT for muscle gain for advanced or highly advanced lifters for two reasons.

It provides tools for progressing well into the advanced stage and possibly past that (as I’ve done). Only appreciation once your experience reaffirms my own.īelow details specifics of RPT for beginners and intermediates. Don’t have a training book about RPT to sell and nothing in it for me by making these claims or writing this guide. I live and die by results, that’s how I make money. I’m not married to methods, only results. It’s the most reliable and effective I’ve ever come across. In my 19 years of weight training, I’ve tried countless methods, but always revert back to RPT. My physique and strength are built on Reverse Pyramid Training ( RPT).