Pyramid or Reverse Pyramid: Which Lifts Your Gains?
About this episode
This episode explores the effectiveness of pyramid versus reverse pyramid training for strength and hypertrophy goals.
Are you wondering if pyramid or reverse pyramid training is best for your strength and hypertrophy goals? In this episode of the “NASM CPT Podcast,” award-winning personal trainer and industry leader Dr. Rick Richey dives deep into the science—and practical application—of pyramid, reverse pyramid, and drop set training schemes. 🔍 What’s Inside: · The differences between pyramid and reverse pyramid sets · Five popular pyramid training variations explained · Research findings comparing pyramid, reverse pyramid, drop set, and traditional strength training · Real-world advice for trainers and fitness enthusiasts—what the science says and why personal preference matters · Top tips for finding the best workout for your clients (even when research points another way!) 🧠 Whether you’re a fitness pro looking for evidence-based program design or someone just trying to maximize your workouts, you’ll get actionable answers to one of weightlifting’s most debated questions: Pyramid or reverse pyramid—what actually works best? Show References: Ribeiro, A. S., Schoenfeld, B. J., Fleck, S. J., Pina, F. L. C., Nascimento, M. A., & Cyrino, E. S. (2017). Effects of Traditional and Pyramidal…
People in this episode
Host: Dr. Rick Richey
Topics covered
- pyramid training
- reverse pyramid training
- strength training
- hypertrophy
- fitness advice
Keywords
- pyramid training
- reverse pyramid training
- strength training
- hypertrophy
- fitness programs
- weightlifting
Mentioned in this episode
Organizations: NASM Podcast Network
Books & works: Journal of strength and conditioning research
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