With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
The exact opposite of the traditional pyramid lifting technique, which involves increasing weight and decreasing reps each set for a given exercise. With reverse pyramids, you use your heaviest weight on the first set, and then go lighter with a higher-rep count on each successive set.
With traditional pyramids, you perform your heaviest set last, when your muscles are already fatigued from previous sets. Conversely, pyramiding reverse-style has you perform your heaviest weight when you’re at your freshest, which, theoretically, should allow you to either use a heavier weight or do more reps with the same weight. As a result, more work is completed for that exercise, with the potential for greater muscle growth.
On a given exercise, pick a weight for your first set that you can do for only 6–8 reps. Complete that set, then decrease weight for set 2 by 10–20% and complete 8–10 reps. Repeat the weight decrease for sets 3 and 4 so that you’re doing 10-12 and 12-15 reps, respectively. Reverse pyramids can be used on virtually any exercise for any muscle group.