The TRUE Power of Reverse Pyramid Training (RPT)

Reverse Pyramid Training (RPT) is a training style in which the first set of a given exercise is performed with the heaviest weight. Each subsequent set is performed with a lighter weight but for higher reps. Typically, each subsequent set is 8-10% lighter than the previous one.

 

For Example (Incline Bench)

Week 1

First Set

100kg for 4 Reps

Rest 3-5 minutes*

Second Set

90kg for 6 Reps (decrease the weight by 10% and increase the reps)

Rest 3-5 minutes*

Third Set

80kg for 8 Reps (decrease the weight by 10% and increase the reps)

Rest 3-5 minutes*

 

Week 2

First Set

100kg for 6 Reps

Rest 3-5 minutes*

Second Set

90kg for 8 Reps (decrease the weight by 10% and increase the reps)

Rest 3-5 minutes*

Third Set

80kg for 10 Reps (decrease the weight by 10% and increase the reps)

Rest 3-5 minutes*

Notes: More reps with same weight

 

Week 3

First Set

102.5kg for 4 Reps

Rest 3-5 minutes*

Second Set

92.5kg for 6 Reps (decrease the weight by 10% and increase the reps)

Rest 3-5 minutes*

Third Set

82.5kg for 8 Reps (decrease the weight by 10% and increase the reps)

Rest 3-5 minutes*

Notes: More weight less reps

 

Conclusion on how to progressive overload

Once you hit the upper rep range, increase the weight and decrease the reps. You can do this on just once set or all the sets. The first set should be your priority to progressive overload.