KONG EP 06 Pyramid Chest Training with RPE Progression
Автор: Blueprintsandbarbells
Загружено: 2026-01-14
Просмотров: 7
Welcome to KONG EP.06, where chest day evolves from high-rep volume into true RPE-based hypertrophy training. This session builds directly off Episode 01 but adds a critical intensity component by introducing three working sets per exercise, each ramping effort and fatigue.
Every movement follows a pyramid RPE structure:
• Set 1 at RPE 5 to establish control and blood flow
• Set 2 at RPE 7 to build tension and fatigue
• Final set at RPE 10 for 12 reps, pushing to technical failure
This structure allows you to train hard without reckless loading, maximizing muscle stimulus while protecting recovery across a long hypertrophy block. All chest-focused exercises are performed with intent, controlled tempo, and strict execution to maintain tension where it matters most.
This is the heart of the KONG program—progressive overload through effort, not just weight. If you’re chasing muscle growth, longevity, and sustainable intensity, this is the kind of work that delivers.
Comment below: do you prefer pyramid intensity or straight sets for hypertrophy?
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