Layer System for What Type?

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Hey Christian, congratulations on the new baby!
Im a Type 1B and was wondering if the layer system program will work well for me?
Also, i have been incorparting Pain Free Supersets created by Dr John Rusin, its basically superset of The meadows row and one arm barbell row 3X8. Can i incorporate this in the layer system as extra back work along with a few sets of pulls ups and seated cable rows? Is this too much considering im already doing 16 sets of Snatch Grip High Pulls?

Thanks!

2

The layer system can work for 2As mostly and 1B too. BUT the 1B might need a bit less overall volume during the session. Either by decreasing the sets of selecting different methods.

For example, layer for a 1B

LAYER 1
RAMP to 2RM

LAYER 2
Cluster 5 reps with 90% of 2RM (2 sets)

LAYER 3
5 x 3 very explosive reps with 65-70% of 2RM

LAYER 4
Rest/pause with 80% (something like 6 reps / rest 20 sec / 3 reps) (2 sets)

3

Okay thanks man, also what about additional back/lat work? Is 15 extra sets of rows and pull ups too much? Im primarly doing it for shoulder health (Row 3X as much as you pull up)

4

yes its too much for a workout, but you cando it 2-3x a week

5

Okay Chris, so split up the volume into 3 days.

But its not too high volume though considering im doing 16 sets of SGHP?

Thanks so much!

6

That’s what I mean. You are already doing a high number of sets in a workout. You can’t go out and double it.