Sep 7, 2024 5 min read health

The Simple Shift That’ll Unlock Faster Gains in the Gym

Kill the "pyramid training" model in the gym. If you’re serious about building muscle and strength (without burning out), then you need to the one simple shift I made early. You'll love this hack... and the gains that come with it.

Photo by Shoham Avisrur / Unsplash

When I started going to the gym regularly six years ago, it was exciting experiencing the "newbie gains."

(Those quick increases on the bar that come with just getting one's body into the gym for the first time.)

But one trick kept gains coming faster and for longer, with me adding 5 lbs to the bar nearly every week, month after month.

That was good.

Because gains and motivation go hand-in-hand.

Let’s Talk About Why Your Gains Have Stalled

Here’s the deal: most pastor who finally get into the gym are working way too hard for way too little. They're putting in the hours, following the usual pyramid training programs, and yet, progress seems… minimal.

You start with a lighter weight, work your way up, then hit your max at the end of your workout when you’re already exhausted.

Sound familiar?

Here’s the harsh truth: you're doing it wrong.

If you’re serious about building muscle and strength (without burning out), then you need to the one simple shift I made early.

And I’m not talking about lifting heavier weights or adding more reps.

I’m talking about rethinking how you approach your entire workout strategy.

The Problem With Traditional Pyramid Training

Let’s break it down. Traditional pyramid training has you starting with light weights, gradually building up until you’re pushing your max weight at the end of your workout.

It sounds logical, right? Ease into the workout, then hit it hard.

But here’s what actually happens: by the time you reach your heavy sets, you’re already fatigued. Your muscles are drained, your form is sloppy, and the weight that’s supposed to help you grow stronger is now just pushing you towards burnout.

What’s worse? You’re stuck in this cycle, thinking “I just need to try harder next time.”

But trying harder isn’t the answer. Training smarter is.

The Shift You Need: Reverse Pyramid Training

The hack I'm talking about that’ll completely change the way you train: Reverse Pyramid Training (RPT).

Instead of starting light and working your way up, you flip the script. You start with your heaviest set first—right when your muscles are fresh and ready to perform.

Then, as you progress through your workout, you decrease the weight. Sounds simple, right? It is. But it’s also incredibly effective.

This one shift in approach will deliver faster muscle growth, bigger strength gains, and save you from the unnecessary fatigue that’s been holding you back.

Here’s How It Works:

Step 1: Start With Your Heaviest Set
After a solid warm-up, you’re ready to go. Start with the heaviest weight you can handle and aim for 4-6 reps. This is where you’re strongest, and it’s your prime opportunity to push yourself while your muscles are fresh. You’ll hit your maximum potential in the first set, which is where real strength gains happen.

TIP: If you don't know what your heaviest set might be, warm up, then experiment with single reps of heavy weight with a spotter. Take a couple of weeks to figure it out if you need to. Avoid injury.

Step 2: Reduce the Weight with Each Set
After you’ve finished your heaviest set, drop the weight by 10-15% for the next set and aim for 6-8 reps. Your muscles will be slightly fatigued, but you’ll still have enough strength to maintain good form and intensity.

For the final set, drop the weight again by another 10-15% and shoot for 8-10 reps. You’re still lifting heavy, but in a way that allows you to maintain intensity without sacrificing form.

Step 3: Track Your Progress
One of the most overlooked aspects of strength training is consistency. RPT is all about tracking your performance so you can see real, measurable progress.

Each week, aim to either increase the weight you’re lifting or add a rep or two to your sets.

Progress doesn’t happen overnight, but with RPT, it’ll happen faster than you think.

Why Reverse Pyramid Training Works

You’ve probably heard people say, “You have to lift heavy to grow.”

And that’s true.

But they don’t often mention the importance of lifting heavy when you’re fresh. That’s where Reverse Pyramid Training shines.

Traditional training gets you tired before you hit your heaviest sets. Reverse Pyramid Training lets you hit those heavy sets first.

You’re pushing your muscles when they’re at peak performance, which leads to faster strength gains, increased muscle density, and better overall performance.

No wasted sets. No unnecessary fatigue. Just efficient, effective training that gets you real results.

But Here’s the Catch:

RPT isn’t magic. You still have to show up and put in the work. You still have to stay consistent and track your progress.

(I've literally tracked every single workout for six years in an app. So worth it.)

But the difference is, now you’re lifting smarter. You’re maximizing your time in the gym and getting better results with less burnout.

And the best part?

You don’t need to spend hours in the gym.

With Reverse Pyramid Training, you can get in, get your work done, and get out. It’s efficient and effective. You’ll feel stronger, look better, and—most importantly—you’ll stop wasting your time on workouts that aren’t delivering.

Make the Shift Now

If you’ve been frustrated with your lack of progress in the gym, now’s the time to make the change. Start implementing Reverse Pyramid Training in your workouts this week and see how it feels.

Here’s a quick example of how you can structure your next workout: