Skyrocket strength with this training style

Do you feel like you’ve plateaued in the gym? Are you not making strength progress as fast as you like? Or still bench the same weight for the last couple of months?

Today I want to discuss a training style that has helped me a ton in improving strength and power. Especially on my compound lifts.

When doing lifts and compound movements, most people train in the traditional order. They perform 3-4 sets, build up each set and leave the heaviest weight for the last set. This is the normal pyramid weight training.

The problem is that people are pre-fatiguing on the first few sets. When the time comes for them to go all in on their heaviest weight they have drained a bit of their energy. They are performing beneath their potential.

Reverse pyramid training is all about performing your heaviest set first. This way you’re performing your heaviest set completely fresh without any fatigue.

Now each time you walk into the gym you’re hitting your heaviest set in the most optimal and recovered state. This results in breaking through PR’s every training.

Shoutout to Kinobody for introducing me to this technique and style of weightlifting.

Here’s how to do it.

#1 proper warm up

Avoiding injury is essential when you’re lifting heavy weights. For each compound lift per body part warmup in the following style:

Set with no weight for 6 reps
60% of heaviest weight for 5 reps
75% of heaviest weight for 3 reps
90% of heaviest weight for 1 rep

#2 drop the next 2 sets around 10% each

When you’ve completed your first set on the heaviest weight, go lighter on your next sets. I like to drop the weight for around 10% and put in some more volume for my next sets.

#3 use this style on compound movements only

This style of training is really demanding. But it will get you the most results on your heavy compound lifts like:

• Bench press,

• Squat,

• Barbell press,

• Weighted pull ups or dips

Hope you crush it next time you’re in the gym.

Keep improving 👊

Ivan