Reverse Pyramid Training

 Leangains founder Martin Berkhan has built the ideal male physique and through IF has maintained a year-round body fat percentage of 5-6%. This is often what bodybuilders cut down to for competitions. Showing every striation on bricks of dense muscle, Martin is a walking anatomy lesson. The guy is simply impressive.. Ok, Ok, I will get to the point.

 Martin Berkhan commonly suggests a RPT (reverse-pyramid-training) routine focused on strength accumulation. I know, it is hard to believe one can maintain arms that size with chins alone, but curls are not common in Berkhan's clients routine. Berkhan has built a physique and diet on simple concepts that are often over complicated by lurkers on his website. I received many questions pertaining to structure for training and fasting schedules.

RPT: Think of a pyramid, it's base (beginning) is the largest, working up to the smallest. So what do you think Reverse Pyramid means? Yep.. Your reps will start of lower and build up as you get through a single workout.

Example: Bench Press

• After warming up in roughly 3-4 sets building up to your last warm-up set around 75-80% 
• For your first set you should aim for 3-5 repetitions. Make this a very difficult set, 5RM weight. 
• Then after resting for 3-5 minutes, decrease the weight by 10% and perform a set in the 6-8 rep range. 
• If you hit 5 on the first, increase that weight next session, if you hit 8 on the second set, increase that weight next session. Work-up until you hit those numbers, then work up some more. 
• Use this template for all major movements, with a slight variation to dips, pull-ups, and chin-ups. 

  For Pull/Chin-ups, and Dips use the following scheme:
First set: Perform 3-5 Reps
Second Set: -10% from 1st set, perform 6-8 reps
Last set: Bodyweight, perform 12-15 reps.

Now for the prescribed template, given to some of Martin's Clients.
Disclaimer: Martin Berkhan tailors clients training programs to individual goals. This is a basic template given to one of Martin's clients, and in no way fully encompasses Martin's personal regiment. 

Back Day

Deadlifts - 2x3-5

Over Head Press - 2x6-8

Chin-ups - 2x4-6

Back-supported rows - 2x6-8

Close Grip Chin-ups - 1x6-10

Chest Day

Bench Press - 2x6-8

Inc DB Bench - 2x6-8

Barbell Curls - 2x6-8

Tri Ext - 2x6-8

Leg Day

Squat/Leg Press - 2x6-8

Hamstring curl machine - 2x6-8

Leg extensions - 2x6-8

Calves (any exercise) - 1x12-16 (Calves require higher loads and reps due to their ability to adapt to stress.)

Adapt the training to your specific goals, I understand to many experience trainees this will feel a bit light on volume. Well to that I say, lift heavier, lift as heavy as possible for the rep ranges. The template may be quick but it should be very intense. 

You can find more on Reverse Pyramid Training at http://www.leangains.com/search/label/Training

For the volume junkies, there will be an alternative routine for you, and you will like it!

For more questions, topics to discuss, or diet and fitness consultations you can contact me here or www.facebook.com/bo.alexander.9

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