Execution sequence
- Complete the assigned warm-up and progressive preparation sets before the heavy working set.
- Perform the heaviest working set at the prescribed repetitions and effort.
- After resting, reduce the load as instructed and complete the following repetition targets.
Reading a program example
Eight repetitions at a heavier load, then ten at a moderate load and twelve at a lighter load. These numbers illustrate the pattern, not a universal prescription.
Important distinction
Reducing load does not mean removing rest. Unlike a drop set, reverse pyramid working sets are normally separated by the rest specified in the plan.
Check before starting
- Do not start the heavy working set without preparation.
- Do not guess the percentage by which to reduce load.
- Report a target that cannot be completed with controlled technique.
Frequently asked questions
How is a reverse pyramid different from a drop set?
A reverse pyramid orders several working sets with decreasing load. A drop set extends an effort after a rapid load reduction and only a short transition.
Does the first set include the warm-up?
Here, first set means the first working set. Preparation sets come beforehand.