No matter where you are in your fitness journey, programming and following a routine can help you reach your goals faster. Whether your goal is to achieve a perfect form front lever, master the muscle up, or get to your first pull up, a well-thought-out plan can help you get there. One of the most effective methods of training that is often overlooked and rarely talked about is reverse pyramid training.
In this article, we will go over what reverse pyramid training is, how it can be applied to calisthenics, the cons of reverse pyramid training, and many more aspects of it.
What Is Reverse Pyramid Training
Reverse Pyramid Training (RPT) is a workout methodology that flips the traditional pyramid training structure on its head. Instead of starting with a high number of reps and increasing the weight, performing fewer reps, reverse pyramid training does the exact opposite. Starting with the heaviest and hardest exercises first then working downward with lighter weight or easier progressions.
With this training style, the workout begins with the most challenging set first, typically involving the heaviest weight and lower rep range. Subsequent sets then involve decreasing the weight while increasing the number of repetitions. The primary goal of RPT is to prioritize lifting the heaviest weight when energy levels are at their peak, allowing for maximum effort and engagement of the targeted muscle fibers.
By performing the heaviest set, or the hardest exercise first, this set focuses on strength development and neuromuscular activation. As the workout progresses, the weight is reduced for each subsequent set. This weight reduction allows for increased repetition while maintaining intensity. With each set, the number of repetitions typically increases. This shift in rep range targets muscle endurance and provides a balance between strength and volume. Reverse pyramid training is particularly popular in strength training programs as it allows individuals to exert maximum force early in the workout when energy levels are high, contributing to overall strength gains.
Reverse Pyramid Training For Traditional Lifting
Here’s a general example of how reverse pyramid training might be structured for any weighted exercise:
Set 1: 4 reps with a heavy weight
Set 2: 6 reps with a slightly lighter weight
Set 3: 10 reps with a lighter weight
Individual results may vary and in some cases, individuals may benefit from performing their first set twice. Resulting in their workout looking like this:
Set 1: 4 reps with a heavy weight
Set 2: 4 reps with the same weight
Set 3: 6 reps with a slightly lighter weight
Set 4: 10 reps with a lighter weight
Depending on the exercise, the increased volume from an extra top set may speed up your progression.
Applying Reverse Pyramid Training To Calisthenics
Reverse pyramid training can be adapted for calisthenics as well. The principles remain the same, but instead of adjusting weights, you’ll change the difficulty of the exercise by regressing to an easier progression or variation.
The key is to prioritize the most challenging variations when your strength and energy levels are highest and gradually progress to easier variations as fatigue sets in.
As with any workout routine, it’s essential to listen to your body, focus on proper form, and gradually progress as your strength improves.
Using A Reverse Pyramid Training Routine To Learn The Front Lever
This is a routine that we recommend for those who are close to unlocking the front lever.
Set 1: 5 second hold of the straddle front lever
Set 2: 7 second hold of the half-lay front lever
Set 3: 10 second hold of the advanced tuck front lever
Set 4: 15 second hold of the tuck front lever
Implementing this reverse pyramid style of training during your calisthenics skill days can drastically increase your comfortability with each progression bringing you closer to the full skill.
Reverse Pyramid Training For Calisthenics Basics
The benefits of the reverse pyramid training style extend beyond skills and also benefit those training the basics. You can perform heavy-weighted calisthenics in this style the same way a powerlifter would. Alternatively, you can also regress into easier variations of beginner bodyweight exercises like the knee push up, band assisted pull up, or even half-rep exercises.
Does Reverse Pyramid Training Focus On Building Strength Or Size?
Reverse pyramid training is generally considered more suitable for strength development than muscle size (hypertrophy). The primary focus of RPT is to lift heavier weights during the initial sets when your muscles are freshest and energy levels are high. This approach is well-aligned with the goal of building strength by allowing you to exert maximal force during those early, heavy sets.
When it comes to calisthenics skills, it will help you build the strength you need to perform advanced skills while allowing you to focus on your form during easier progressions.
You will still experience muscle growth, hypertrophy, during this type of training so you don’t need to worry if you aren’t seeing much visual progress in your physique. Just be sure to maintain a good diet, rest, and consistent training.
What Are Some Cons Of Reverse Pyramid Training?
While reverse pyramid training (RPT) can be an effective and time-efficient method for building strength, it may not be suitable for everyone, and there are potential cons to consider.
Starting with the heaviest set can be very demanding on your muscles and central nervous system. If not properly managed, this high-intensity approach can lead to fatigue, affecting the quality of subsequent sets and increasing the risk of injury. For this reason alone, beginner lifters or calisthenics athletes should be cautious about how much weight they use and their form when performing each rep. Unlike a regular pyramid style of training where the last set can be the most dangerous, the first set of a reverse pyramid training routine is the most dangerous.
Beginners might find reverse pyramid training challenging as it requires a good understanding of proper form and experience with lifting heavy weights. Starting with a more gradual progression and focusing on mastering form might be more beneficial for those new to resistance training.
RPT may be more challenging to implement effectively for certain exercises, especially exercises that require stabilization and balance. Some examples of exercises that reverse pyramid training aren’t suitable for reverse pyramid training sets are handstand push ups, ring or high bar dismounts, and long cardio exercises.
Should You Be Using Reverse Pyramid Training?
If you’re an intermediate to advanced athlete looking for a new way to train that will help you break plateaus give reverse pyramid training a try. Consistent training over at least a 2 month period can lead to some serious results. Give it a try and let us know if it worked for you.
If you want to learn more about calisthenics or training guides check out the rest of our calisthenics blog. If you want to purchase training guides or calisthenics equipment check out our calisthenics store.
