So I have not been releasing new articles for quite some time. You may think: “Ah… He just gets drunk every night and is so hungover that cannot even type”. There is no fucking way for this to be true. I was busy with some useful things, which I will reveal at the end.
And now I would like to kick some ass with an article about the training approach that I consider the one of the most effective out there. Enter the Reverse Pyramid Training.
What Is Reverse Pyramid Training [RPT]?
It all started in my early training days. I experimented a bit with an approach that everybody called “Reverse Pyramid Training”. There was no information on it, and I had no access to the internet at that time. It was a pure assumption that if you can ramp the weight up every set, you should be able to do it other way around. Due to the lack of expertise and the moronic race to increase the working weight every session I was not able to get any meaningful results. As a consequence, I dropped the approach and considered it ineffective for some time.
Several years ago I was introduced to a reasonable version of Reverse Pyramid Training by this article. Martin Berkhan claimed it to be “the most successful” for him and his clients. The photos and videos proved his words. After that, I have seen lots of people all over the internet who used this approach with success.
Lots of people requested an article on Rough Strength mindset for a long time. It is quite interesting fact, because I don’t consider myself the most confident man out there. Far from that. I may appear tough, but inside it is not that simple. I still have that nervousness when I approach complete strangers, even after a job, where I met LOTS of new people daily (it made its impact though, I’m WAY less nervous). I know that haters are going to hate, but I still get somewhat frustrated and pissed off when my work is misunderstood for some reason. Reject still leaves bitter taste. It is still hard to cope with bad days. I still have doubts every day about literally everything. I think these feelings are essential for every person. Only ignorant and stupid people never felt this way. On the other hand, the feeling of success and creation kicks ass of any doubt and frustration easily and really hard. It is that unstoppable energy that fuels you to move forward.
All in all, confidence is always work in progress and the wall of mental toughness improves brick by brick. In this article I will try to help you with what I know works for me.
People often ask me different variations of the same question: “How can I substitute this exercise for something else?”. You may also be in such situation (and, additionally, I get really bored to type the same thing over and over), that is why I decided to address this problem with whole article. Besides, I have couple of interesting things to tell (or not).
Who Is This Article for?
This information is for people that fall into one of the following categories:
You travel and often find yourself in sub-optimal environment for strength training (gyms with 2 kg dumbbells);
You want to use certain training implement, but don’t want to screw your program up;
You want to try certain program, but don’t have all the necessary implements;
That’s the second part of the article. Check out the first one here.
6. If you hit plateau, change something.
There is no point in doing something again and again if you see no results. You will hit plateau in all exercises sooner or later. If you never experienced this, then you either not consistent enough, or at beginner stage where you can progress for several months in a row without changing a thing.
There’s nothing wrong with hitting plateau, except the frustration. It is essential part of the process for strength training (as well as any other area of life). Your body adapts to the stimulus and regimen stops working. Despite what other people say, you need variety. Your body demands it. The best thing you can do when you hit plateau – is to change something. Even subtle change can lead to progress,
Today I’d like to share with you the single most important modification you can do to your training to start getting results. Take a notebook, the paper one (however, you can use your electronic device as well). Get a pen or pencil. Now write every set you perform down. How will it help you? You will see what works and what doesn’t right away. In addition, you’ll have something to refer to in a year, two or five, when you hit plateau. Referring to memory is possible and legitimate only if you are Patrick Jane. Otherwise, better begin that damn training log today.
Several years passed, but Convict Conditioning [CC] still challenges minds of fitness enthusiasts all over the world. Despite the fact that it was written and published at perfect time to become a bestseller, CC is as evergreen now, as it was at release date. If you haven’t read this book yet, I’m really jealous. You haven’t got those sleepless nights of obsessive reading yet. You haven’t experienced that feeling of exploration and touching the history of physical training. You might not have that “A-ha!” moment regarding heavy calisthenics yet (if you are reading Rough Strength regularly, then you probably had). Anyway, I think, I gave you enough reasons at least to take a look at this piece. You can find it here.
As for today’s article, what is its goal? Although CC is a full, all-sufficient training system, I just can’t leave it ‘as is’. My aim is to show you how to make it better and perhaps more suitable for your training. But first of all, let’s talk about CC system at its purest.
In one comment to my previous article I promised to write a post on the most flexible set/repetition scheme ever. So I decided not to put it away too far and to create another epic piece. Will it really be epic finally or like other Rough Strength articles? I don’t know. All I can say that it will be flexi-flexi-flexible.
What Is Flexible Set/Rep Scheme?
The most flexible set/rep scheme [FSRS] is an unconventional way to organize your workout. Instead of boring 5 sets of 5 or 3 sets of 10, or 8 sets of 3, or 4 sets of 4, or 3 sets of 3, or 4 sets of 12, or 3 sets of 6, or any other X sets of Y you count only total number or reps (number of sets doesn’t really matter as long as you meet your volume requirement (your total)). Continue reading →