Could you help matching the layer system to 1a. The goal is to increase muscle mass, and as it does at 1a - strength.
LAYER1 - OVERCOMING ISOMETRIC
3 sets 6 sec hold
RAMP to 2 or 3RM (7sets)
Cluster 4 reps with 90% of 2RM (2 sets)
Rest/pause with 90% (something like 4 reps / rest 20 sec / 2 reps) (2 sets)
Should I add next layer or 3 will be enough?
5 workouts a week - bench press / squat / incline bench press / Snatch-grip high pull / biceps
I would also like to do additional shoulder exercises because it is my priority for this period.
I would like to practice this plan for the whole mass period, i.e. about 16 weeks. It is possible?
Thank you for a lot of valuable information on the forum.