Pyramid or Reverse Pyramid: Which Lifts Your Gains?

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 Resistance Training Systems on Muscular Strength, Muscle Mass, and Hormonal Responses in Older Women: A Randomized Crossover Trial. Journal of strength and conditioning research, 31(7), 1888–1896. https://doi.org/10.1519/JSC.0000000000001653

Angleri, V., Ugrinowitsch, C., & Libardi, C. A. (2017). Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men. European journal of applied physiology, 117(2), 359–369. https://doi.org/10.1007/s00421-016-3529-1