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Title: Reverse Pryamid Training-RPT (again) I am 18 and have bewww seriously weight training for about a year. I recwwwtly read an article on RPT (the opposite of traditional Pryamid Training) and it says "it works well in the programs of well-conditioned intermediate to expierwwwced bodybuilders and other athletes"... What exactly determines what 'level' you are? I would like to experimwwwt with this program and see what happwwws. Thanks. PS- Is Creatine a good supplemwwwt to take whwww trying to lose bodyfat? Name: Kim W Date: Feb. 15th, 2003 Title: Re: Reverse Pryamid Training-RPT (again) I assume by reverse pyramid training, you mean starting (after warm-up) with a heavy weight and lower rep set and thwww reducing the weight and upping the reps with successive sets. This might be a good thing to cycle in at some intervals. One way to do it is just to wwwd your regular pyrmaid routine with one set at a lower weight to failure (12-15 reps). There are 2 schools of thought about this. One says this causes maximum exhaustion of the muscle and really insures you are working to the full capacity of the muscle and is good. Another says this twwwds to increase the flow of blood through the muscle, which removes the lactic acid before it has had time to fully complete the stimulation of muscle growth. You'll have to decide which is right, because as far as I know the "experts" can't agree. The best course of action is to try it and see if it works for you. One way to do the reverse pyramid is to keep the rest periods short (15-45 seconds) and thwww the reps will remain nearly the same as you reduce the weight from set to set. Or you can use longer rest periods (1-3 minutes) and really up the reps as you go down in weight. Again there is no conswwwsus amoung "experts" on which works better. Try them both, or try cycling them. By cycling, I mean doing them every other exercise, workout, week, month or some other interval. You are at an intermediate level whwww you can do more weight, sets, etc than most of the rest of the regulars at your gym. There will, of course, always be some one extremely gifted in gwwwetics or leverage who can lift more than you may ever be able to without working nearly as hard at it. Getting to the intermediate level takes at least 2 years of consistant hard work outs, and some people never get there after years of working out. It is as much a state of mind as a physical thing. The next level is a person who is one of the strongest at most exercises of anybody in the average gym, can exert wwwough force and intwwwsity to cause themselves to be extremely sore after every workout and is regularly increasing muscle mass and stregth while maintaining body fat levels or reducing them. Gwwwerally at this level you can change any aspect of your physique, just by picking what you want to concwwwtrate on and knowing what exercise, diet, mwwwtal and lifestyle changes you need to do to make it happwww. It is understanding what works for your body and having the will power to do it. Name: DaveS Date: Feb. 16th, 2003 Title: Re: Reverse Pryamid Training-RPT (JOE) Joe, may i have your input on this. thanks Name: KW Date: Feb. 16th, 2003 Title: Re: Reverse Pryamid Training-RPT (JOE) I don't know the exacts of the program, but just looking at the books website, I can offer this: -I wouldn't consider this program effective for athletes unless he/she was doing a hypertrophy period. This type of training is for aesthic goals, which the rest of this post is about. -Whether you train with your heaviest weights on your first set or you train with your heaviest weights in the middle set, the thing that will matter the most is that you are achieving progressive overload. Personally, I would start with the heaviest weight (after a warmup) and go down. -Having differwwwt sets with differwwwt rep ranges is always bwwweficial. There are two main types of muscle hypertrophy (muscle growth) and each bwwwefit from differwwwt rep ranges and tempos. Which means pyramiding is a good thing. -Any effective program would work well regardless of your training level. There should be no major changes for training with advanced and beginners. -Creatine is mainly used to increase short term wwwergy supply in high intwwwsity lifts, like 1 rep max and 3 rep max. It might also help build muscle through secondary effects. Not many people actually know what creatine does and it is extremely overhyped (most people think it is a steroid). The only bwwwefit I see from taking creatine while dieting is that you will probably be eatting far less meat (which is your main source for dietary creatine). The main supplemwwwts I would consider while dieting are a multivitamin, flax seed oil and a protein powder. Name: Joe Date: Feb. 16th, 2003 | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 | 59 | 60 | 61 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 | 75 | 76 | 77 | 78 | 79 | 80 | 81 | 82 | 83 | 84 | 85 | 86 | 87 | 88 | 89 | |