After the layer has been performed 3 times as recommended what should I do next? Should I change the 3 main moves? Should I go back to the old layers? Should I just keep doing this cycle over and over?
I do prefer these layers where one zone is trained per session so I'm wondering how you're planning to periodize this...any input is greatly appreciated.
I would only use the chains on the main movements. I don't use a percentage of chains (they normally come in 20-25lbs increments per side, so kinda hard to use a precise percentage when the weight gpes up in 40-50lbs increments). I normally go with:
No chain if your max on a lift is less than 225 1 chain if it is between 225 and 315 2 chains if it is between 315 and 405 3 chains if it is above 405
It's not set in stone as I might sometimes as as much as 5 chains per side. But that is a good starting point.
I read on another post that on day 10 of your cycle you like to test either the max on the lifts or strength endurance...Can you possibly give me an example of testing the strength endurance? Mine is so poor because I love low reps
Chains actually do not increase neural demand much compared to regular lifting (bands do). So I wouldn't worry about a negative impact on the nervous system. HOWEVER I do not like using them all the time since after a while they can lead to bad inter/intramuscular coordination when you do the movements without them. So I would still include work without chains.
Would it be a good idea to alternate for one month on each of the days between a regular lift and a lift with changed force curve?(ie bench day 1 w chains bench day 2 no chains bench day 3 chains, etc.)
If not how would you go about it?
Thanks for all of your time answering these questions so far...you've made me the lifter I am today