Reverse Pyramid Training (RPT) is a style of training where you perform your heaviest set first when you’re completely fresh and then pyramid down to a lighter weight usually with more reps for the latter sets. Therefore, this system is done in reverse as others would normally do it. This is perhaps the most energy-efficient and growth-inducing system around.

1. FitnessFlash.org

2. Reverse Pyramid Training
1. What is RPT?
2. The Benefits of RPT
3. How to Progress with RPT

3. What is Reverse Pyramid
Training?1

4. Reverse Pyramid Training (RPT) is a style of training where you perform your
heaviest set first when you’re completely fresh and then pyramid down to a
lighter weight usually with more reps for the latter sets.
So rather than beginning with the lightest weight and doing 10 repetitions for
the first set, you’ll reverse the order and begin your first set with the heaviest
weight you can handle for at least 4-6 repetitions. For each succeeding set
you will decrease the weight (pyramid down in weight, hence, the “reverse”
pyramid) and increase the reps.
Therefore, this system is done in reverse as others would normally do it. This
is perhaps the most energy-efficient and growth-inducing system around.

5. The Benefits of RPT2

6. RPT is a style of training that relies on very high intensity to be effective.
No other training style allows you to lift as close to your limits as RPT. That
is simply because you are performing your heaviest set first, when you are
completely fresh and you don’t need to replicate that set for the rest of the
workout.
Because of the high intensity used, you can create a complete training
stimulus with very low volume (in fact, RPT works well only with low to
moderate volume). That makes it particularly suitable for a cut.

7. How to Progress with RPT3

8. There are 3 ways you can progress with RPT:
1) Micro-Loading
2) Independent Set Loading
3) Double-Progression

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