Big Problem With Pyramid Training

When I first started lifting weights, I did typical pyramid training.

This is when you start with a light set…

Then add weight on the next set while reducing reps.

A typical pyramid setup of someone who bench presses 225 pounds for 6 reps might look like this.

  • Set 1: 12 reps with 135 pounds
  • Set 2: 10 reps with 175 pounds
  • Set 3: 8 reps with 205 pounds
  • Set 4: 6 reps with 225 pounds

The problem here is fatigue.

Specifically, the heaviest high-tension set is done in a fatigued state.

This is a problem if you want to become stronger.

To become strong, you need to hit that heaviest set when you are fresh.

I’d never be able to bench 315 for reps if I went into the set fatigued.

This is why REVERSE pyramid training is the way to go.

You hit that heaviest set when you are fresh as possible (after warming up).

So you are doing that strength-building set first…

Then you do the lighter, higher rep sets that add a bit of volume to the muscles.

By doing a strength-first approach, you eventually work up to really impressive weights in the gym.

Happens quickly too.

My flagship program outlines how to maximize Reverse Pyramid training to not only get strong at a rapid pace.

It will show you how to add size with that newfound strength as well.

It’s all covered here…

Movie Star Masterclass

The only negative with Reverse Pyramids is that since strength gains happen so quickly, your strength will eventually stall.

I cover how to fix this issue as well.

Talk Soon,

Greg O’Gallagher


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