This article tells you how to train when the time comes to split your strength training into a three-day split. The primary focus is reverse pyramid training (RPT), but I have also included advice for other set-rep patterns (5×5 for example) to be used with a three-day split, as this is what I find myself using more and more often with clients rather than RPT nowadays.
Reverse pyramid training is a style of training where the trainee puts their heaviest set first, then ‘pyramids down’ to a lighter weight, usually with more reps for the latter sets. It is best suited to big compound training movements that work a lot of the body’s musculature, like a squat, deadlift, bench press, and chin-up.
Before choosing this routine, consider reading my companion guide: How to Choose The Right Training Program For You.
What is Reverse Pyramid Training?
Routines are usually abbreviated (meaning a low relative training volume) but they require a very high intensity.
A few months of reverse pyramid training can be a solid cure for trainees who have been stagnant at the gym because they have not been pushing themselves hard enough. This is because when many people try RPT training for the first time, they find out that they are capable of far more than they thought. This is because it is the first time they have to consistently push close to failure.
However, this makes RPT unsuitable for rank novices who are new to the lifts and at greater risk of their form breaking down when pushing close to failure. If this is you I’d recommend a straight-set routine like The Big 3 Routine, or our Novice Bodybuilding Program or Novice Powerlifting Program instead.
It also makes it less suitable for more experienced trainees, who may find themselves stagnating because of the low overall training volume. That said, I think RPT is great and I encourage you to give it a try at least once.
A Guide To Performing RPT
- Do warm-up sets, gradually working up to around 80% of your ‘top set’ load.
- Put the heaviest working set (aka. the top set) first.
- Drop the weight, rest and do the second working set.
- Drop the weight, rest and do the third working set.
- Rest and move onto the next exercise.
- Push HARD. Do as many reps as you can without reaching failure.
‘Failure’ is defined as the point at which a rep can no longer be completed with good form. You never want to go to form failure with the compound movements because that is where injuries happen, though occasionally it may happen without your planning. – That is what the safety pins (or a spotter if you have one) are for when squatting and benching, or the bumper plates and padding on the floor, when deadlifting.
A Reverse Pyramid Training Sample Routine
Reverse pyramid training is a set-rep pattern, not any specific workout. However, RPT does have popular routine incarnations. One such incarnation is this full body three-day workout split.
| Sample 3-day RPT Split | |||
| Monday | |||
| Exercise | Top Set | Set 2
Reduce load by 10-15% | Set 3
Reduce load by 10-15% |
| Deadlift | 4-6 Reps | 6-8 Reps | 8-10 Reps |
| Weighted Chin-ups | 6-8 Reps | 8-10 Reps | 10-12 Reps |
| Wednesday | |||
| Exercise | Top Set | Set 2
Reduce load by 10-15% | Set 3
Reduce load by 10-15% |
| Bench Press | 6-8 Reps | 8-10 Reps | 10-12 Reps |
Push-ups Raise feet off the floor when too easy, add two-second cadence. | 8-12 Reps | 8-12 Reps | NA |
| Friday | |||
| Exercise | Top Set | Set 2
Reduce load by 10-15% | Set 3
Reduce load by 10-15% |
| Squat | 6-8 Reps | 8-10 Reps | 10-12 Reps |
| Overhead Press | 6-8 Reps | 8-10 Reps | 10-12 Reps |
How To Progress With Reverse Pyramid Training
Reverse pyramid training uses a double progression system. So that means the target is to increase either the weight or reps, if you can, at each session. There are rules for doing so.
- For the first workout, you likely need to guess at how heavy you should load the bar so that your maximum effort is within the target rep range.
- Let’s say that this week you get 7 reps with 100kg and your target rep range was 6-8 reps. The next week you’re going to stay with 100kg and try to hit 8 reps. If you do that then increase the weight slightly (102.5kg) and try to get 6 reps or more the following workout.
- If you fail to get the minimum required number or reps at any point in time, reduce the weight.
- For your second and third sets, your target rep range will be a couple of reps higher. Because of this, and the cumulative fatigue of the previous set(s) you will need to reduce the weight on the bar. 10-15% is a ballpark figure for this.
Sample RPT Progression Scheme | ||
| Session Number | Lifting Record | Load Change Next Session? |
| 1 | 150×6, 135×9, 120×12 | Increase 3rd set |
| 2 | 150×8, 135×10, 125×10 | Increase 1st and 2nd sets |
| 3 | 155×6, 140×8, 125×11 | Same |
| 4 | 155×6, 140×10, 125×11 | Increase 2nd set |
| 5 | 155×8, 145×8, 125×12 | Increase 1st and 3rd sets |
| 6 | 160×6, 145×9, 130×10 | Same |
Tips
Adjust all sets independently of each other. The ~10-15% reduction that I’ve suggested is just a guide for your first workout. (If you need to reduce it more or less that doesn’t mean there is anything wrong!) From that point onward you want to adjust your subsequent sets independently as you would for that top set.
Keep the other training circumstances the same, particularly time, and keep rest intervals strict.
For the chin-ups, always keep a full range, keep it slow and smooth. Chin-ups may be very tough at first, that’s fine. Band-assisted chin-ups are a good option until you have built up the strength to do full reps, as is jumping up and holding yourself in the top position and fighting gravity until it takes you down for as long as you can. – This way you will train both ends of the rep range. Eventually, you’ll want to add weight. See my Full Guide To Progressing Your Chin-ups.
The Pros and Cons of RPT Training
What I Like About RPT
- Quick & effective.
- Satisfies the need for intensity without allowing certain personality types from hammering themselves too hard.
- Cuts through the crap & focuses on the exercises that will give the trainee the most bang for their buck.
The Drawbacks of RPT
- It is not sustainable and will eventually cease to provide enough training stress to drive progression. Training close to failure at very high intensity is bad for recovery. This means that the workouts can only be performed with a low frequency. Volume is also low, as it’s not possible to train to failure for a high amount of volume. As volume is one of the key drivers of progress, eventually RPT will cease being effective.
- Not suited to the beginner. Training too close to failure is bad for proper motor learning. Form needs to be very good to avoid injury when pushing close to technical failure for rep maxes.
- Your ‘maximum‘ is highly influenced your gym atmosphere/surroundings. One of my best squat workouts ever was with six-time Mr. Olympia Dorian Yates sitting on the leg press machine six feet behind me, staring at me, waiting for his rack to become available. ‘Maximum’ is relative and variable, and it’s too easy for people to pussy out before they truly can’t do any more reps. Think about it this way – if I put a gun to your loved one’s head, you could probably do a couple more, right?
- Mentally the workouts are very tough, and knowing you need to push to a max for every set, especially on squat day for example, can lead to people dreading their workouts. This extra mental drain can lead to unnecessary stress and sub-optimal performance. Fixed set-rep patterns (5 sets of 5 for example) without the requirement for failure can work better. And I find myself recommending these more and more, regardless of the level of trainee.
A Better Way To Do A 3-Day Split?
Due to the drawbacks mentioned above, I most often find myself using a fixed set-rep pattern without the use of failure instead of RPT with clients. As the cumulative fatigue will be lower, additional exercises can be added to each day and have been in the example below.
| Example 3-day Split Using 5×5 and 3×8 Set-rep Patterns | |||
| Monday | |||
| Exercise | Sets | Reps | Rep Total |
| Deadlift | 5 | 5 | 25 |
| Weighted Chin-ups | 5 | 5 | 25 |
Additional Compound Movement Front Squats, for example. | 3 | 8 | 24 |
| Wednesday | |||
| Exercise | Sets | Reps | Rep Total |
| Bench Press | 5 | 5 | 25 |
| Push-ups | 2 | 8-12 | 16-24 |
Additional Compound Movement Seated Cable Rows, for example. | 3 | 8 | 24 |
| Friday | |||
| Exercise | Sets | Reps | Rep Total |
| Squat | 5 | 5 | 25 |
| Overhead Press | 5 | 5 | 25 |
Additional Compound Movement Seated Cable Rows, for example. | 3 | 8 | 24 |
See here for a progression example for 5×5.
Reverse Pyramid Training FAQ
Yes, reverse pyramid training is effective if you stick with it. But there’s a high chance you’ll brown your pants at the thought of your next squat workouts if you put in the effort it demands.
In reverse pyramid training, the trainee puts their heaviest set first, then ‘pyramids down’ to a lighter weight, usually with more reps for the latter sets. It is best suited to big compound training movements that work a lot of the body’s musculature, like a squat, deadlift, bench press, and chin-up. The sample routine shows you how to use it.
I recommend you rest approximately 3 minutes between pyramid sets, Specifically, as long as necessary to catch your breath and for your muscles to be ready to give your best effort to the next set.
No, that is just an example. Any multi-joint/compound exercises that lend themselves well to incremental loading (Front Squats, Rack Pulls, Pull-ups, Row variations) are all fine.
If it helps you progress quicker. If you’ve come to this page from a google search or forum recommendation, I’d highly recommend that you read my article, The 5 Training Principles That Count, so that you have the background knowledge to know when adjustments are appropriate.
You want to do the minimum that you can to get warm and ready for the top set, without tiring yourself for your main work sets. My quick guide to warming up is here.
You can, but they are not as effective. Do not use them if you have a chin-up bar available. In my experience, people work a lot harder when they have to do chin-ups rather than pull-downs, probably because their efforts (or lack of) are more public.
Yes. Dips are a great chest and triceps developer, and it feels awesome to have a couple of plates clanging between your legs as you knock out a few sets of 8, but the risk-reward ratio is skewed in the wrong direction I feel. What I mean is, it’s very easy to cause yourself an injury with this exercise, especially as you start adding a lot of weight. (It puts the humeral head in a position far past neutral.)
When there are safer alternatives that are equally effective (pushups, the close-grip bench press), I see no point in taking the risk with dips. I no longer do them myself, and I no longer recommend them to clients.
Yes, recommendations are covered made in my article, The Core Principles of Effective Training.
It can be effective in either a cut or a bulk; it all depends on how much training stimulus you personally can recover from. Just note that under caloric deficit circumstances, our recovery capacity is lower, so training volume is best reduced to match the reduction in recovery capacity.
You will find conflicting advice all over the internet because there are many different ways to reach the same end with training. Every routine has its pros and cons; suitability depends on the context. Reverse pyramid training and the routine above is just one way of doing things. It’s not suitable for all people at all times. Though different coaches have their own preferences and reasoning, the principles of effective training routines remain the same.
Great question, this is covered in the article, Which Routine Is For Me?
That’s what I specialize in and do professionally, and you’ll find everything you need to do this here: The RippedBody Nutrition Setup Guide.
Thanks for reading. Questions welcomed in the comments as always. – Andy.
Please keep questions on topic, write clearly, concisely, and don't post diet calculations.
Privacy policy.
Are 5×5 same volume as 3 RPT sets?
How many bodyweight chin-ups would you recomend? before starting doing weighted sets
Hi Andreas,
1. See my answer to your comment two days ago on the How To Progress from The Big 3 to Split Routines article.
2. See here: here
Hi Andy,
I tried the Novice Bodybuilding program but found that I was taking longer in the gym than I wanted to so I then gave the 3-day Split Using 5×5 a try and absolutely love it as I’m out in under an hour with warm-up included.
But it has left me questioning the volume as it’s even less than the novice plan. I assume you wouldn’t have put it up on the site if it wasn’t appropriate for some populations but I’m not sure where it fits in the grand scheme of programs on your site as it’s not addressed in your “How to Choose the Right Training Program” article. Can you provide some further color around who this program is appropriate for?
FYI, I’m proficient in the lifts and on a cut
Hi Tim, thanks for the comment.
Yes, this is something I no longer commonly recommend. But “RPT Training” is a popular search term so I have refrained from deleting it and have instead put my criticisms toward the end.
Anyway, let’s back up a moment.
I have attempted to classify the training programs on the site to help people choose one that suits their needs. So the only question to ask yourself is: It this working?
If so, don’t change things. The fact that you need less training volume currently than average to progress is a blessing. But bear in mind that 1) more volume may lead to faster progress (you may have a preference for shorter workouts, but your body might not), and 2) it may not be suited to you for long.
Thanks Andy. For the past year, I’ve been doing the LeanGains book RPT workout but have found RPT to be increasingly challenging as I’ve progressed and while in a cut. So I tried to introduce more volume by trying your novice workout but wanted to go back to 3x a week and under 60 min/workout. I am now going to try your 3-day split with the 5×5 variation that you’ve outlined to move away from the RPT. My original question was just out of curiosity of where you see the 3 day split program (with the 5×5 variation) within the context of your “Choose the Right Training Program” article? I’m guessing it slots somewhere between “The Big 3” and the “Novice” programs?
Thanks
Tim
Yes, something like that. But it’s not so easy to classify as the training to failure muddies the waters of counting volume a bit. — I’ve seen it take some people far, others not so far.
If you’re having trouble with progressing, I have an article on that here: How to Break Training Plateaus [Decision Tree & Checklist]. Also bear in mind what I say here: What is Realistic Progress While Cutting?
Hi Andy,
Just letting you know Martin seems to have scrapped the independent system in the favour of the dependent system.
Thank you, Dan.
Hi Andy,
I enjoy your site. I’ve noticed a couple variations of the 3 day split out on the web. For instance, one has pull downs and cable rows instead of the pushups for that one day and the last day stiff leg deadlifts instead of cable rows. Is the version on this page the latest and greatest? I like the version I mentioned, but did want the most updated one.
Thank you,
Mike
Hi Mike, thank you for the question.
You’re thinking about this the wrong way. There is no “single best” routine, there’s are just examples of what may be appropriate for certain people at certain times in their training careers, given their preferences, equipment availability, and time constraints.
Here’s my guide to choosing a training program. Even better, here’s how I recommend going about building your own.
Hey Andy,
I have been training recreationally for about 8 months and have made some good gains training 4 days a week.
Day 1-Chest and Back
Day2 -Legs and shoulders
Day3-Biceps and triceps
Day4-Chest and back
I felt like I hit a platue and so moved to 6 days a week.
Day 1-Chest and Back
Day2 -Legs and shoulders
Day3-Biceps and triceps
Day 4-Chest and Back
Day5-Legs and shoulders
Day6-Biceps and triceps
I felt like I after about 3 weeks I started to get fatigued and backed off to 4 days again and my progress has slowed again. My question is if I should go six days and decrease the weight I am moving? I usually do 4 sets of each movement per day, increasing weight.
Hi Nathan, thank you for the comment.
While the latter has a better balance than the former, but by doing this you’ve added a whopping 50% to your training volume each week. Is that appropriate? Probably not. Seems like you’re guessing at this rather than planning carefully. Fortunately, this guide on building training programs, which includes volume guidelines, is here at your rescue.
Thanks Andy. Just bought your book The Last Shred earlier this week and look forward to fine tuning my approach. I will definitely look at the article you linked.
Most welcome. Glad that was helpful, Nathan, and thank you for getting the book!
Andy quick question. I’m running the male physique template from Renaissance Periodization for a cut. It basically ramps up the volume week to week and eventually gets me to overreach before a deload. Problem is the workouts are too long. Some days I’m going ~30ish sets and I just feel it’s a little pointless. I’m sort of lucky because I’m not working at the moment so I have time, but I will soon be and I cannot spend 2 hours in the gym.
So my question is, if I switch to a similar RPT routine like the one you have here am I possibly putting myself in a position to lose muscle mass as I cut?
It’s possible, probable even, that the level of volume you’re using isn’t appropriate or your level of training experience.
If you built up to that level of training volume over time, because that is what has been required of you to progress, then fair enough. But if not, you’ll more than likely be fine on a lower volume level. (I am confident Mike would agree with this also.)
However, this doesn’t mean that it’s appropriate to go from extremely high volume to extremely low volume (like with this program above) just because the intensity will be high. You’re missing the middle. Consider our sample Intermediate Bodybuilding Program template.
Hi Andy
I’m really starting to appreciate your point regarding RPT.
But I’m a bit confused about your recommendations regarding routine selection: how do I pick between the 3 day, non-RPT, routine and the intermediate bodybuilding program?
(I’m about to cut)
Many thanks for your great work.
Hi Alexis, choose that which has a level of volume you’re better adapted to.
Thanks Andy.
So, if one can handle the volume of the 5 day intermediate bodybuilding split, would that routine be preferable to the three day split mentioned on this page?
It’s less about what you can handle, more about what you need in order to progress. Have a read of this article: How to Choose the Most Effective Training Program for YOU. I should have thought to link you to it yesterday.
Many thanks, Andy!
Most welcome, Alexis.
For muscle mass retention is the routine we do going to matter as long as strength is maintained? I don’t see the point of maintaining higher training volumes when my goal is drop a good chunk of body fat (20-25% down to 10-12%). I’m leaning towards starting RPT not just because of the recovery aspect, but because fasting works easily with it too and I can easily add cardio on rest days to burn additional calories. Thoughts?
Hi Andre, thank you for the question.
There are quite a few different points I need to unpack here so I’ve done so and will do my best to answer to each fully:
1. “Is the routine we do going to matter as long as strength is maintained?”
If you compare under the same circumstances, then strength maintenance is a good sign of muscle mass maintenance. (Which is what I assume you mean by this.) But when you drop total training volume your strength will go up. So you can’t compare your lifting numbers in a low volume program with a higher volume program and say anything about your relative muscle mass at each point.
What I mean is, if you are currently squatting twice per week, 5*5*280 lbs and 3*8*240 lbs for example, that’s 8 sets.
If you were to change to an RPT routine where you are doing just three sets of squats per week with one of those being in the 4–6 rep range, you can expect the load on the bar to shoot up for that first set. However, this is not an indication that you have suddenly gained muscle. Like needs to be compared for like.
2. Will this RPT routine maintain my muscle mass? (This wasn’t asked but implied.)
If it’s not a vast departure from your current training volume level, then yes. However, you probably have a good opportunity to gain some muscle mass as you lean out given that you have such a large amount of fat to lose. So it’s worth setting your sights higher…
3. …because fasting works easily with it too…”
It’s promoted as such, but fasting doesn’t have anything to do with routine choice in my experience working with 1000+ clients over the last 8 years. Choose the most appropriate routine for your goals and situation. Here’s my guide on that.
(*RPT + morning fasts are the combination popularized by Martin Berkhan’s Leangains method. This was then promoted/rebranded by others as a good combo, but this is everything to do with keeping things simple for branding reasons and nothing to do with the increased efficacy of one routine when fasting vs another.)
4. “…I can easily add cardio on rest days to burn additional calories.”
I wouldn’t recommend that. None of the guys you see on my client results page got shredded lean due to cardio.
Thanks for the reply, Andy. I see what you’re saying and it makes sense. My training has been all over the place…
Regarding the cardio are you a fan of LISS cardio by any chance? Something like 45-60 min walking? That’s what I plan to do on rest days and maybe some core work and call it a day.
Also, I appreciate the reply and taking the time to write that out. Thank you.
Andre
If you sit on your arse all day, then sure. But as I said, cardio is not something I have found the need to get clients to do. A more detailed look at cardio in my article here.
Don’t bother with the additional “core” work. It won’t do anything of benefit.
Hey Andy,
How long should this routine take per workout?
Cheers mate
There is no ‘should’. Get in. Get the work done. Leave.
Hi Andy,
Im not strong enough yet to do weighted chin ups 5×5, and I think not quite strong enough to do bodyweight 5×5 either.
Can i have your advice here please on how best to incorporate 5×5 Chin ups?
Covered here (A Full Guide To Progressing With Chin-ups), Kierran.
Lovely, thanks Andy.
I did 5×5 chin ups after 5×5 100kg Deadlifts yesterday, and I managed 4 sets of 5 full reps, and the 5th set I only managed 4 reps, failing halfway through the 5th rep.
After reading through your article, I think my next action should be too see if I can get 8 or more full reps. If I can, then I’ll move onto RPT system.
That sound about right to you?
Sure.
THanks for all the Info. I was wondering I do HIT training several days per week In the morning and lift a few days a week in the afternoon. Do you think doing intermittent fasting and HIt training like sprints or insanity will eat any muscle in trying to gain lifting?
Yes. “The mechanisms furthering adaptations in one trait – AMPK for mitochondrial biogenesis for endurance, suppress those that would have allowed optimal adaptation in the latter case, mTOR for muscle protein synthesis – all things being equal – looking at concurrent endurance/strength training vs strength training sans endurance training.”
Apologies if I’ve missed it but what is the recommended rest period between sets using the RPT method?
Thanks
Alan
2-3 minutes.
Hi Andy,
I’m an intermediate lifter. For a cut, would you recommend I adhere to RPT, or the 5×5 ‘better way’ method you mention in the article?
Thanks for the all the great material you produce!
One of the intermediate programs I have listed here.
Cheers, Andy.
Just to clarify: you recommend your intermediate bodybuilding program for an intermediate (like myself) who is cutting?
That seems like a huge jump in volume from the RPT variants on this page. However, I trust your advice — been following your output for a while (and purchased the excellent ‘last shred’).
-Alex
In general, yes. However, if you have been doing a very low volume like this up until now, then you wouldn’t want to jump it up so far, but you can probably handle more, as long as you keep stay shy of failure to manage the fatigue.
Hi Andy,
What is your recommendation for when you progress significantly faster on your 1st set, relative the 2nd and 3rd?
Specifically, for my shoulder press, my 2nd set is -25% relative my top set, and my 3rd set is another -25%.
This is because whenever I hit 8 reps for my 1st set, and consequently increase the weight, I end up with less strength available for my 2nd and 3rd set — increasing the discrepancies.
Is this fine, or should I slow down my 1st set progression in favor of letting my 2nd/3rd sets “catch up”?
Hi Emanual, thank you for your patience with my response. (Been doing website edits on a staging site which prevented me from doing so earlier.) I could argue this is not a bad thing in the short term.
However, if you dial back the intensity so that you have one more rep left in the tank for that first set unperformed, you’ll be less fatigued for the subsequent sets, which will allow you to do more and progress faster in those.
Now, considering that overall volume is the key driver of hypertrophy and this would enable you to do more volume, this could be more optimal. That’s kind of what I was referring to in the drawbacks of RPT section, but this is a way to partially hack it. 😉
How is RPT for bodybuilding? I know you have an intermediate bodybuilding and intermediate powerlifting program; I am not sure where RPT fits on the spectrum (e.g. 60% bb, 40% pl).
Hi Danny, thank you for the comment and sorry for the delay in replying. (I had been unable to do so while the website went through a big update over August.)
Well, you’ll see at the end I have pointed out the limitations of the routine. This applies to both strength and size goals. Assuming you’ve read that, don’t worry about it. If you’re training, you’re enjoying it, and you are progressing then the job is being done.
Hi,
Can RPT used in a 5 day split? Or would this be considered too much volume?
Hi Carlos, thanks for the question.
With different muscle groups, yes. But with the inevitable overlap, you’ll probably find that training to failure as with RPT will cause too much soreness for you to be able to train effectively and you’d be better not using it with a 5-day routine. I have some very detailed progression guidelines in this article: A Detailed Guide To Training Progression.
Sorry, Andy. I should have define “Big”. I meant something like these:
https://forum.bodybuilding.com/attachment.php?attachmentid=8394323&d=1470097329
https://yt3.ggpht.com/-27Al9z3xip8/AAAAAAAAAAI/AAAAAAAAAAA/uJ-iLqEpR3g/s900-c-k-no-mo-rj-c0xffffff/photo.jpg
That’s Greg O’Gallagher and the Aesthetic Professional, fitness Youtubers. Both say that you can achieve their bodies with very minimalistic training, about 3-6 sets per muscle per week, as long as you apply progressive overload each week. I’ve always thought that you needed an insane amount of volume just to get these guys’ bodies, but they say, “no, no, no, you don’t need mush volume and you dont need to be at the gym for more than 30 minutes and 3 days per week”.
So, Andy, can you get big as these guys as they say?
“No, no, no, you don’t need mush volume and you don’t need to be at the gym for more than 30 minutes and 3 days per week.”
Everyone has their own genetic differences and responses to training. Some people will make half the gains from the same amount of work; some people will do double the work and never achieve the same physique.
This is just ‘The law of tough shit™’.
You can only work to be the best you. At some point, more will be needed to get more results. The only question is whether you are happy with your physique at that point in time. Clearly the gentlemen you follow on Youtube are happy with theirs, but to say that nobody needs to ever do more than that, to achieve the same results, is complete nonsense.
Andy, I hear that you can get big with low volume training. So can you get a big chest, say, with only 5 sets of bench press once per week? Or can you get big arms with, say, only 3 sets of bicep curl and tricep extension twice per week?
Hi Chris, depends entirewly on how you define ‘big.’ At some point, it will fail to be enough to drive growth. Have a read of this for more background on how volume fits in to the big picture:
• The Core Principles of Effective Strength Training
Hello Andy,
Hi Andy, great article! Your pieces of advice are so simple and effective.
I’d had one question that niggels me for ages.
I love Leangains and I love Aikido too.
I’d like to excercise the both sports. I worry about that I would have too much muscle mass or I would be too stiff for aikido.
You have mentioned you have trained also aikido.
I think the mass, that I gain thanks to that workout schouldn’t be too big for aikido.
How does it look like with the compilation of other sports and leangains? I think they are not mutually exclusive as far as mobility and nimbleness is concerned.
I’d like to train twice a week aikido and three times a week leangains.
Mein Workout:
Day 1
1. Deadlift – 3 sets
2. Weighted Chin-ups – 3 sets
Day 2
1. Squat- 3 sets
2. Overhead Press- 3 sets
Day 3
1. Bench – 3 sets
2. Dips – 2 sets
Thank you in advance for the answer!
Hi Robert, thanks for the question.
I worry about that I would have too much muscle mass or I would be too stiff for aikido.
– It is a myth that muscle gain causes stiffness. It comes from the 70s and 80s but still lingers in Japan, especially in traditional dojos.
Now, you don’t want to set your training up so that you are so sore from workouts that you get stiff, but this is just a case of avoiding excessive volume and training to failure, generally speaking, There is no need to modify the training plans you see on the site in my opinion.
If you’re new to training you’ll feel sore as shit for a week or two as your body gets used to it, as with any new training stimulus. Just suck it up.
Just so you know, this isn’t a random unqualified opinion: I’m writing this as a man that trained 6-7 sessions a week of aikido concurrently with strength training for a couple of years (Shodokan, at the headquarters in Tennouji, south Osaka, Japan).
Thanks a lot Andy!
I will do it.
Most welcome, Robert.
Hi Andy,
“2 sets, 3 mins rest. Raise feet off floor when too easy, add two second cadence. 8-12reps”
That’s just looks like nothing. Is that BW push-ups? Am I missing smth? Total 24 reps in 2 sets? That’s it? Why do I need 2min rest if I’m performing only 12 reps?
Hi Karolis, thanks for the question. Raise your feet off the ground and do band resisted versions. Will add that to the article for clarity.
Thanks for your answer, looking forward for updated article.
Is there any difference between push-ups with resistance band and putting a plate on your back?
Most welcome, Karolis.
A plate on the back will provide a constant resistance but is hard to place and balance. The bands will work the lock out portion of the push up more, with more of a focus on the triceps.