T Nation

Drop a Weight Class w/ Layer System?

@CT: I know around 6 months ago in the live spill you mentioned dropping one of your weight lifters down a weight class while increasing their performance on their lifts by doing 16 sets of 2 with 75-80% of their 1RM with about 30s of rest or so. I was thinking this could be a valuable tool for the layer system with some tweaking, after a strength focused layer approach for 3-6 weeks or so. What are your thoughts?

I feel this would give a great pump with explosive reps. Thank you for your time & answer. (I was thinking perhaps a variation for SGHP or DSL other than the 1 full rep or from box depending on the lift+ 2-3 reps from hang)

[quote]sput79 wrote:
@CT: I know around 6 months ago in the live spill you mentioned dropping one of your weight lifters down a weight class while increasing their performance on their lifts by doing 16 sets of 2 with 75-80% of their 1RM with about 30s of rest or so. I was thinking this could be a valuable tool for the layer system with some tweaking, after a strength focused layer approach for 3-6 weeks or so. What are your thoughts?

I feel this would give a great pump with explosive reps. Thank you for your time & answer. (I was thinking perhaps a variation for SGHP or DSL other than the 1 full rep or from box depending on the lift+ 2-3 reps from hang) [/quote]

It was done on the olympic lifts and the main goal was to drill the lifts. The short pauses between sets forced her to stay focused since she had no time to think between sets. The “side effect” was the weight loss. Would it work with other lifts? In my humble opinion, no. The olympic lifts have a much higher metabolic cost per rep than any other lift AND increase energy expenditure for a while after the session. Furthermore the explosive lifting and lack of eccentric increases muscle insulin sensitivity more so than other types of contractions.

@CT: Awesome! Thank you sir!

[quote]Christian Thibaudeau wrote:

[quote]sput79 wrote:
@CT: I know around 6 months ago in the live spill you mentioned dropping one of your weight lifters down a weight class while increasing their performance on their lifts by doing 16 sets of 2 with 75-80% of their 1RM with about 30s of rest or so. I was thinking this could be a valuable tool for the layer system with some tweaking, after a strength focused layer approach for 3-6 weeks or so. What are your thoughts?

I feel this would give a great pump with explosive reps. Thank you for your time & answer. (I was thinking perhaps a variation for SGHP or DSL other than the 1 full rep or from box depending on the lift+ 2-3 reps from hang) [/quote]

It was done on the olympic lifts and the main goal was to drill the lifts. The short pauses between sets forced her to stay focused since she had no time to think between sets. The “side effect” was the weight loss. Would it work with other lifts? In my humble opinion, no. The olympic lifts have a much higher metabolic cost per rep than any other lift AND increase energy expenditure for a while after the session. Furthermore the explosive lifting and lack of eccentric increases muscle insulin sensitivity more so than other types of contractions.[/quote]
Sounds like something that could be used while trying to lose weight…

[quote]krummdiddy wrote:

[quote]Christian Thibaudeau wrote:

[quote]sput79 wrote:
@CT: I know around 6 months ago in the live spill you mentioned dropping one of your weight lifters down a weight class while increasing their performance on their lifts by doing 16 sets of 2 with 75-80% of their 1RM with about 30s of rest or so. I was thinking this could be a valuable tool for the layer system with some tweaking, after a strength focused layer approach for 3-6 weeks or so. What are your thoughts?

I feel this would give a great pump with explosive reps. Thank you for your time & answer. (I was thinking perhaps a variation for SGHP or DSL other than the 1 full rep or from box depending on the lift+ 2-3 reps from hang) [/quote]

It was done on the olympic lifts and the main goal was to drill the lifts. The short pauses between sets forced her to stay focused since she had no time to think between sets. The “side effect” was the weight loss. Would it work with other lifts? In my humble opinion, no. The olympic lifts have a much higher metabolic cost per rep than any other lift AND increase energy expenditure for a while after the session. Furthermore the explosive lifting and lack of eccentric increases muscle insulin sensitivity more so than other types of contractions.[/quote]
Sounds like something that could be used while trying to lose weight…[/quote]

Yes and no… it would work, but I’m normally not one who likes to use lifting primarily as a fat loss tool. Also it would work if one is efficient enough on the olympic lifts to be able to maitain solid technique with 16 x 2 at 70-80% of 1RM on the competition lifts with 30 sec between sets.