I have never done the 10 day layer cycle, but I have done HPMASS 3 times and am currently on Week 3 of a 4th cycle. HPMASS increased my 3RM on the bench by 30lbs in 6 weeks and my Front Squat by about 30lbs give or take as well(I can’t remember exactly).
I’ve done a few versions of a layer system and have found that compared to HPMASS, the layer system is more neurally demanding, while HPMASS has MUCH MUCH more volume if you do it as written.[/quote]
Hey colbstar could you rehash your hpmass setup?
So 3 pressing movements, 1 lower body, chins/face pulls staggered in between, ramp up to 3 rep training max, wave load… No back off sets (higher rep)?
Do this 2 days, third day lat bicep, 4th/5th reverse upper bod/lower bod emphasis, 6th day repeat
Sticking to the weekly prescribed volume progression? Or more auto regulatory now and doing as much volume (aka reps of 3 dominant explosove reps) on a movement as possible?
I’m going to do this again and the instinctual/auto regulatory feel of this style is great. How are your phsyiqe/ size gains? Thanks
Yes, that’s how I set it up. A few things that I’ve been taking note of that I’ll give you some insight about though:
Even though I’m following the progression model, I actually prefer an auto-regulatory approach. It allows me to be much more involved with my workout - which is something I love to do.
The 2 days in a row is PERFECT. I love focusing my efforts to one part of the week.
I don’t like doing lats/biceps after Neural Charge workouts. One day where you hit them hard with fatigue training seems to satisfy my bodybuilding fix to use machines and pump work.
The sled work is very important, as stated above. If you add this work, YOU SHOULD NEVER BE SORE FOR LEGS! *Assuming your peri-workout protocol is on point.
HPMASS caters itself to 2-a-day training. If you are a bit of a stimulus addict, this program is for you.
I actually don’t like doing staggered work that much between sets of pressing because it takes me out of the zone. I prefer to add lots of sled volume for mid back, traps, rear delts, and rotator cuff as assistance work. OR band work.
Physique wise, my legs always grow on a cycle. I’m actually getting some veiny shoulders which is really nice as well. Training twice a day has kept me really lean too.
If you can’t get in any sled work, the max rep set stuff will help add some volume BUT in my experience, DO NOT EMPHASIZE THE ECCENTRIC and also do it on the 2nd pressing day, not the 1st. I’ve tried to do it on both days and my performance the next day suffered.