HPM, Layer Hybrid Template

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

CT,

I’ve read almost all of your articles and programs and really love your training methods. My favorites are HPM and The Layer System, both of which I have used to increase strength and lean muscle mass. I have been tinkering around with a fairly simple 4-day template that I would appreciate your input on. It takes a couple of your philosophies into consideration but I am not sure that they will mesh well together. So any thoughts and input would be appreciated. The main goals here being strength and lean mass – basically your “look like a bodybuilder, perform like an athlete philosophy”.

Thank you in advance for any critique you can offer:

  1. PRESS
    MILITARY PRESS RAMP TO 1RM
    PUSH-PRESS 70%, RAMP TO 1RM
    PUSH-PRESS 80% x 3 extended sets
    LAT WORK 10 sets

  2. SQUAT
    FRONT SQUAT RAMP TO 1RM
    BACK SQUAT 70%, RAMP TO 1RM
    BACK SQUAT 80% x 3 extended sets
    AB WORK 10 sets

  3. BENCH PRESS
    INCLINE BENCH PRESS RAMP TO 1RM
    BENCH PRESS 70%, RAMP TO 1RM
    BENCH PRESS 80% x 3 extended sets
    LAT WORK 10 sets

  4. DEADLIFT
    POWER CLEAN RAMP TO 1RM
    DEADLIFT 70%, RAMP TO 1RM
    DEADLIFT 80% x 3 extended sets
    AB WORK 10 sets

2

[quote]GraniteJack wrote:
CT,

I’ve read almost all of your articles and programs and really love your training methods. My favorites are HPM and The Layer System, both of which I have used to increase strength and lean muscle mass. I have been tinkering around with a fairly simple 4-day template that I would appreciate your input on. It takes a couple of your philosophies into consideration but I am not sure that they will mesh well together. So any thoughts and input would be appreciated. The main goals here being strength and lean mass – basically your “look like a bodybuilder, perform like an athlete philosophy”.

Thank you in advance for any critique you can offer:

  1. PRESS
    MILITARY PRESS RAMP TO 1RM
    PUSH-PRESS 70%, RAMP TO 1RM
    PUSH-PRESS 80% x 3 extended sets
    LAT WORK 10 sets

  2. SQUAT
    FRONT SQUAT RAMP TO 1RM
    BACK SQUAT 70%, RAMP TO 1RM
    BACK SQUAT 80% x 3 extended sets
    AB WORK 10 sets

  3. BENCH PRESS
    INCLINE BENCH PRESS RAMP TO 1RM
    BENCH PRESS 70%, RAMP TO 1RM
    BENCH PRESS 80% x 3 extended sets
    LAT WORK 10 sets

  4. DEADLIFT
    POWER CLEAN RAMP TO 1RM
    DEADLIFT 70%, RAMP TO 1RM
    DEADLIFT 80% x 3 extended sets
    AB WORK 10 sets

[/quote]

I like the continuous ramp method (which you are using to some extent) but after experimenting I prefer to ramp to a 3RM or 2RM now. Even if it’s only a 1-2 rep(s) difference, the impact on the nervous system is huge and it deems to lead to more muscle growth.

3

Thank you! Would you then recommend ramping to a 3RM and using 90% of that number for the extended sets? Also would it be wise to add another layer like clusters or HDL or would that be too much volume?

4

[quote]Christian Thibaudeau wrote:

[quote]GraniteJack wrote:
CT,

I’ve read almost all of your articles and programs and really love your training methods. My favorites are HPM and The Layer System, both of which I have used to increase strength and lean muscle mass. I have been tinkering around with a fairly simple 4-day template that I would appreciate your input on. It takes a couple of your philosophies into consideration but I am not sure that they will mesh well together. So any thoughts and input would be appreciated. The main goals here being strength and lean mass – basically your “look like a bodybuilder, perform like an athlete philosophy”.

Thank you in advance for any critique you can offer:

  1. PRESS
    MILITARY PRESS RAMP TO 1RM
    PUSH-PRESS 70%, RAMP TO 1RM
    PUSH-PRESS 80% x 3 extended sets
    LAT WORK 10 sets

  2. SQUAT
    FRONT SQUAT RAMP TO 1RM
    BACK SQUAT 70%, RAMP TO 1RM
    BACK SQUAT 80% x 3 extended sets
    AB WORK 10 sets

  3. BENCH PRESS
    INCLINE BENCH PRESS RAMP TO 1RM
    BENCH PRESS 70%, RAMP TO 1RM
    BENCH PRESS 80% x 3 extended sets
    LAT WORK 10 sets

  4. DEADLIFT
    POWER CLEAN RAMP TO 1RM
    DEADLIFT 70%, RAMP TO 1RM
    DEADLIFT 80% x 3 extended sets
    AB WORK 10 sets

[/quote]

I like the continuous ramp method (which you are using to some extent) but after experimenting I prefer to ramp to a 3RM or 2RM now. Even if it’s only a 1-2 rep(s) difference, the impact on the nervous system is huge and it deems to lead to more muscle growth.[/quote]

Just to add on to this, I found this same thing. I find it gets really hard to recover from Ramping to 1RM, if I spend a week doing it I have to take nearly 2 full weeks of lower volume, intensity, and frequency for my performance to return.

If I stick with 3-6RM I can train 5-7 days a week and recover pretty well for around 6-8 weeks before I need to back off some.