Reverse Pyramid Training

RnasraRnasra Posts: 21
in Personal Journals
Hello! I've been a follower of Intermittent Fasting by Martin Berkhan(@leangains).

Share ko lang yung nasimulan ko ng Workout Program. Its a 10 day cycle.

Workout A - 6 sets
Flat bench press
x8
x10
x12

Incline bench press
x6
x10

Incline Flies
x15

Workout B- 6 sets
Deadlifts
x3-5(top set)
x(+1 rep of top set)

Chin ups
failure

Pendlay rows
x5
x5
x5

Workout C - 7 sets
Military Press
x3
x4
x5

Chest Dips
failure

Pullups
3sets

Workout D - 3 sets
Breathing Squats x20

Leg Curls
failure

Seated calf raises
failure

Any comments or suggestions? :) thanks!

Comments

  • monching11monching11 Posts: 7,273
    ^

    One of our members, Nrg500 is on martin berkhan's leangain program too, let's wait for his comment on this
  • boss_jboss_j Posts: 1,243
    ^ yep pareho nga sila , btw sir do you mind posting your stats like weight and ilang years or months kana nag g-gym. Also what's your goal Bulk or Lose Fat ... ?

    Personally i haven't tried yang berkhan's diet , how is it doing for you naman ?
  • nrg500nrg500 Posts: 1,233
    Are Workouts A, B, C and D done on different days ?

    According to Martin, you should do no more than 7 sets in one workout session

    I limit my program to 2 - 3 exercises per session


    Day 1

    Chin Ups - 3 sets
    One Arm Dumbbell Row - 2 sets


    Day 2 - Rest and Cardio


    Day 3

    Inclined Bench Press - 2 sets
    Flat Bench Press - 2 sets
    Weighted Leg Raises - 2 sets


    Day 4 - Rest and Cardio


    Day 5

    Dumbbell Lunges - 3 sets
    Lying Leg Curl - 2 sets


    Day 6 - Rest and Cardio


    Day 7 - Rest and Cardio


    I only apply RPT on my chest training sessions and I take 10 grams of BCAA 5 to 15 minutes before my workout

    I am still trying to get my calorie counting right. My body fat level is fluctuating


    But here is one thing I proved to myself in this Intermittent Fasting: You won't lose muscle if you fast for 16 hours

    Once I perfected my nutrition, I am sure I would get the same results with those who eat 5 to 6 meals a day
  • RnasraRnasra Posts: 21
    Yes, 4 workout Sessions spread thru a 10 day cycle, most sessions tops 8 sets. Regarding the nutrition aspect, hindi ako masyado conscious, PWO meal would be 3cups of brown rice + any meat available on the fridge + 1 serving ng Gold standard Whey, then the 2nd meal would be oats and a serving of fruit + whey serving.

    Question about your program, you seem to remove squats, Deadlifts, presses? any thoughts on that? I seem to find them good overall body stimulants for growth.

  • nrg500nrg500 Posts: 1,233
    ^ I injured my lower back

    Once I fully recovered, I might try Squats and Deadlifts again

    The doc advised me to further strengthen my abs

    A strong abs helps stabilize the lower back
  • AldrinAldrin Posts: 799
    No Comment....try mo lang yan 4-5months kung may improvement tingin ka sa salamin :D
  • RnasraRnasra Posts: 21
    Oo nga, start ko na tong program na to! Post na lang ng ako ng progress, guide me all the way! Thanks! :)

    @nrg500

    goodluck on you recovery. I hope you could stay in lane with me, tayo lang ata ang leangainers. :) looking forward to lean gains, cheers@jerielm

    sige update ko na tong post ko sir, mgventure na ako fully with this approach. As to what martin's protocol is, gaining lean mass, with minimal fat gain. Starting at 155lbs ako, aiming at 165lbs :)

    As for the diet, I can eat anything I want during my Post workout meal, around 1.5k - 2k cal consumption, tapos finish of the remaining calories before going to bed,
  • monching11monching11 Posts: 7,273
    ^

    keep us updated bro, I'm very curious about the leangain program too eh.

    I'm currently on Dorian Yates' program so far so good kasi siya sakin :)
  • nrg500nrg500 Posts: 1,233
    the training program of Martin Berkhan is similar to that of Sean Nalewanyj and Dorian Yates

    They are all advocates of high intensity low volume training method


    Martin Berkhan just totally removed isolation exercises

  • monching11monching11 Posts: 7,273
    ^

    yep DY is an advocate of HIT.

    It just so happens na I "worshipped" him when I watched the tips part of his Blood and Guts program.

    No bullshit, straightforward,plain and simple.

    Sa diet part, I think I can't eat for just 3x day. I might have a meltdown tapos mag overeat ako hahaha.
  • RnasraRnasra Posts: 21
    @monching

    okay lang mag-overeat, basta after workout :))
  • nrg500nrg500 Posts: 1,233
    Sa diet part, I think I can't eat for just 3x day. I might have a meltdown tapos mag overeat ako hahaha.

    balitaan ko kayo pag na-perfect ko na ang diet ko :)
  • monching11monching11 Posts: 7,273
    ^

    kung di mo man ma-prefect at least very close pwede na yun! hehehehe
  • AldrinAldrin Posts: 799
    nobody's perfect :D

    I Mean may mga pag kakataon talaga na minsan kahit nag da diet ka eh kakagat ka ng kontign cheat meal :D
  • RnasraRnasra Posts: 21
    Started this journal.
    June 9
    Workout A
    Flat Bench Press (lbs)
    90x6
    80x8
    70x10
    --3min rest--
    Incline bench Press
    75x6
    70x8
    --3miin rest--
    Incline Dumbell flye
    10x15
    --3mins rest--
    Pushup to failure

    Notes: increase weight on Incline dumbell flye.June 11
    Workout B
    Deadlift
    120x4
    110x5

    Chins
    to failure

    Pendlay rows
    40x5
    40x5
    40x5

    Notes: increase weight on pendlay rowsJune 14
    Wokrout C
    Overhead press
    60x3
    55x4

    Tricep pushdown
    150x4
    140x5

    Lat pulldown
    70x6
    60x8

    *notes: wasnt able to do dips, so replaced with tricep pushdown, same with pullups which was replaced with lat pulldown.
  • monching11monching11 Posts: 7,273
    ^

    ok bro, keep us updated.
  • RnasraRnasra Posts: 21
    Workout D
    Squats
    95x6
    85x7

    Leg extension
    35x20

    seated calf raises
    45x20
  • RnasraRnasra Posts: 21
    Workout A June 19
    Bench Press
    95x6
    85x8
    75x10

    Incline
    85x8
    75x8

    Dumbell Flye
    15x10
    10x10

    Pushups
    to failure

    *notes - Increased strength on Bench press, + 5lbs from last week. Increased strength on incline almost +20lbs of 1rm of last weeks workout. :)
  • zanezane Posts: 963
    kudos din sayo bro! keep the pumps coming!
  • monching11monching11 Posts: 7,273
    nice.

    laki ng strength gain!
  • RnasraRnasra Posts: 21
    OO nga nagulat ako eh, kaya excited nga ako next week, para maconfirm ko talga gains :D
  • RnasraRnasra Posts: 21
    Workout B- June 21
    Deadlift
    150x3
    140x4

    Workout C- June 24
    Should Press Machine
    80x8
    70x9

    Tricep Pushdown
    130x8
    120x10

    *notes - Moved Tricep workout to higher rep ranges.

    Curios ako, sa last workout ko ay barbell shoulder press na 60x3, pero sa shoulder press machine 80x8. Comment guys? ang laki naman ng different in poundages :))
  • gelhanmeengelhanmeen Posts: 12
    Lean gains follower here!Check my progress sa journals..Before buhat ako with 2 scoops whey lang ang pre workout meal ko..pero after losing 14 kls in 4 mos kumakain na ako ng solid pre workout meal after 15-16 hours fast
  • DSmallDivideDSmallDivide Posts: 4,565
    Rnasra wrote:
    Workout B- June 21
    Deadlift
    150x3
    140x4

    Workout C- June 24
    Should Press Machine
    80x8
    70x9

    Tricep Pushdown
    130x8
    120x10

    *notes - Moved Tricep workout to higher rep ranges.

    Curios ako, sa last workout ko ay barbell shoulder press na 60x3, pero sa shoulder press machine 80x8. Comment guys? ang laki naman ng different in poundages :))

    ganda so far ng outcome sir ng workout mo ah? question lang though, mdyo di kasi ako familiar sa program, max weight po then pababa un meaning ng reverse pyramiding ano? Na notice ka lang kasi dun sa poundage ng exercises mo. (i think its a good program nonetheless)

    As for this part:
    Rnasra wrote:
    Curios ako, sa last workout ko ay barbell shoulder press na 60x3, pero sa shoulder press machine 80x8. Comment guys? ang laki naman ng different in poundages :))

    I think it has something to do dahil machine ung gamit mo, kasi usually sa machine wala kasi ung "balancing" factor ng weights w/c also requires a bit of your strength to perform, unlike sa machine na tutulak ka nalang. (ito ay pawang opinion ko lang heheh...)
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