has anyone done reverse pyramid training?

[Thong Maniac]

just started. i realized id been lifting the same weights for years, and my lack of actual gains is sickening. gonna really drop the volume and try to make strengf gains. strengf=growth

alot of guys like kinobody and leangains recommend it.

[Parker]

just started. i realized id been lifting the same weights for years, and my lack of actual gains is sickening. gonna really drop the volume and try to make strengf gains. strengf=growth

one can look at the most long lived bodybuilders that have kept their physiques with less injuries and see how they train. And that training is volume, light to moderate weights.

[Thong Maniac]

one can look at the most long lived bodybuilders that have kept their physiques with less injuries and see how they train. And that training is volume, light to moderate weights.

yeah i would agree. rpt training is not to failure though. and its one to two working sets. so i think it can be done safely. seems like it would work well in calorie deficit while cutting

pump and drop sets seem to just increase my muslce endurance and not hypertrophy so im gonna give this "getting stronger" thing a try for fun

[_aj_]

one can look at the most long lived bodybuilders that have kept their physiques with less injuries and see how they train. And that training is volume, light to moderate weights.

Honestly, I try to keep to this and I do for the most part, but there's something primal about seeing those big weights move or doing pull-ups with an 80# DB on yuur belt that makes me very happy.

I know, heading for a Coleman-esque ending.

[NaturalWonder83]

How exactly do u set up reverse pyramid? Is it the heaviest set first? I'm

[Thong Maniac]

How exactly do u set up reverse pyramid? Is it the heaviest set first? I'm

yeah so like warm up for a few sets, slowly decreasing the reps up to your main top set. so if i was to bench 225 for my top set, my last warm up would be like 210 for 1 rep. then 225 as the main real set for 5-6. thne drop the weight by 10 percent and get 8 reps, then drop again by 10 percent and get 10 reps. (lots of rest between sets)

next chest work out you try to beat the reps or the weight.

[NaturalWonder83]

yeah so like warm up for a few sets, slowly decreasing the reps up to your main top set. so if i was to bench 225 for my top set, my last warm up would be like 210 for 1 rep. then 225 as the main real set for 5-6. thne drop the weight by 10 percent and get 8 reps, then drop again by 10 percent and get 10 reps. (lots of rest between sets)

next chest work out you try to beat the reps or the weight.

thx

[oldtimer1]

I think when you're young you should lift heavy then transition to moderate weights tiring out the muscle with volume.  What happens to many is a guy will train heavy in his 20's, 30's and 40's. Then past 45  so many will have joint issues. Most of the time it's the shoulders. 

I think ideally with 20/20 hind sight it would have been heavy for my teens, 20's and 30's.  Then moderate weights most of the year with brief heavy cycles once in awhile. It's down to genetics of course but joints have a limited life and I do believe heavy weight lifting can hasten that. This where some one will post about a 40 something that needed a hip or a knee replacement that never did an exercise in their life. 

Both of my shoulders are shot but one is really bad. I can't bench with a bar anymore. I thought my shoulders were bullet proof until my 50's.  I used for decades the press behind the neck from my traps to full extension with zero issues. Now they grind and feel weak. 

[Henda]

I think it's garbage, cannot beat multiple sets with the same weight, studies have sown this time and time again, instead of 7 or 8 reps to failure do 3x5 with same weight and move up when you comfortably get a weight for all sets.

[funk51]

one can look at the most long lived bodybuilders that have kept their physiques with less injuries and see how they train. And that training is volume, light to moderate weights.

agreed, all the HIT guys died young...

[HavoX]

agreed, all the HIT guys died young...

how old is Dorian

[Nether Animal]

Reverse pyramid shits of peace.

[IroNat]

Steve Reeves used declining weight sets.

Today's top strongmen use increasing pyramid sets (Thor, Shaw, Hall).

Going up and down the dumbbell rack is an old technique.

"Everything works for six weeks." - Dan John

[Powerlift66]

Steve Reeves used declining weight sets.

Today's top strongmen use increasing pyramid sets (Thor, Shaw, Hall).

Going up and down the dumbbell rack is an old technique.

"Everything works for six weeks." - Dan John

Great post^.