Show Notes
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
Enes, A., Oneda, G., Leonel, D. F., Ramos, R. A., Kvas-Cabral, V. C., Bernardo, M. F., Escalante, G., & Souza-Junior, T. P. (2023). Drop-Set Resistance Training versus Pyramidal and Traditional Sets Elicits Greater Psychophysiological Responses in Men. Perceptual and motor skills, 130(4), 1624–1643. https://doi.org/10.1177/00315125231176729
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The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.
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