Anyways: I’m still doing the 1RM and 2RM layers: posted below - any additions or subtractions since this was posted while keeping the general theme? Or back into hibernation.
Can’t speak highly enough for this program, for me it’s the best methodology to suit my “type”.
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I love swapping between them doing -
Bench, back squat, high Pull, off, bench, front squat, high Pull, off
(Swap first bench for push press every other week).
Thanks.
LIMIT STRENGTH LAYER
Layer 1: Ramp to 1RM
Layer 2: 5 x 1 @ 95% of ramp
Layer 3: Strength-density 10 total reps with 90% done in as little time as possible
Layer 4: Strength density 20 total reps with 80% done in as little time as possible
PERFORMANCE LAYER
Layer 1: Ramp to 2RM
Layer 2: 10 x 1 @ 90% of 2RM
Layer 3: 5 x 3 @ 70% of 2RM concentric as explosive as possible
Layer 4: 3 sets @ 50%, as many reps as possible in 12 seconds
Coach, I started the Layer system format you laid out in another recent thread.
LAYER 1: Ramp up to your 2RM (maximum weight you can lift for 2 reps)
LAYER 2: Perform 2-3 cluster sets of 4-6 reps with 90% of your 2RM… a cluster set is a set in which you rest 10-15 seconds between every repetition (re-rack the weight)
LAYER 3: Perform 2-3 sets of 4-6 reps with 70% of your 2RM using a slow eccentric/lowering (5 seconds)
LAYER 4: Perform 1 set of maximum reps with 60% of your 2RM
The layer system used for bench, front squat, military press, and deadlift. You mentioned isolation work could follow, I was wondering what sort of volume you would suggest with the assitance work and if you would be against a 5th day of low intensity Lat/Bicep work.
With minor adjustments, it becomes a standard push/pull/legs ramp up to top weight, back off do work (double progression). Or it can become a deloadish/explosive workout like your performance layer.
Got any physique progress pics (pre/post layers?) or strength improvement?
Do you do any assistance work (bodyweight, dumbbells) in these layer workouts?
The recent layer, I have mixed feelings about. For one, a preacher curl layer day seems kind of funny. And it’s also lower frequency than the original (5-6 days).
I think the isometric layer is useful but I can’t be bothered to wait 2-3 minutes between isometrics (i end up only resting 30 seconds). Also the slow eccentric + constant tension layers seem redundant and I end up burning out and using really light weight on the constant tension. But I’m just one sample, and might try again, stick to it longer and get better results.
Holy sweet fck @ Layer 2. 101 is hard enough as is!
Thanks for the article though, most appreciated - have a great day!
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LAYER 2: Perform 2-3 cluster sets of 4-6 reps with 90% of your 2RM… a cluster set is a set in which you rest 10-15 seconds between every repetition (re-rack the weight)
Here’s the thing with the layer system: you don’t have to use any specific method except the initial ramp. The layer philosophy is simply to use one main lift only and use up to 5different methods to train it. Normally its 4 methods. Now these methods can be pretty much anything that jas been shown to work. The only rule is tomgo from the method with the heaviest weights down to the method in which you are the “weakest”
What was the final verdict on assitance exercise/carries? Was it ok to do moderate sets (close to failure, extra volume) with dumbells or another barbell strength assistance. Or end a few workouts with loaded carries etc.
Was this beneficial or negatively impacted layers (pure 1 barbell exercise per workout, nothing more)?
Btw one technique I’ve done is use 3/2/1 waveloading clusters (3 reps, 10 seconds, 2 reps, 10 seconds, 1 rep…then up weight, do 3-4 waves). Pretty incredible as well
Fantastic. Now with your timing (dialing down to contest ready shape), will layers be for lean mass gains, fat loss/muscle preservation, “hardening” of physique even more?
I know layers is tremendously powerful in caloric surplus, adding muscle overnight seemingly. In moderate/caloric tempered environment I’ve seen gains without fat, but recovery becomes more challenging (also progressing on poundages).
So eagerly see what your programming is like these next few weeks/months, take some tips out of playbook of the master himself for gains in shredded state
No. The layer system has to be done on a caloric surplus and losing fat requires a deficit. Putting a layer aimed at loosing fat when you are in a situation where you will not likely lose fat is a waste of time. You COULD add a conditioning or resistance layer.
When you think of clusters, and general rest pause work, is there a unique stimulation (hypertrophy/strength) that couldn’t be had with straight sets?
I notice the layers is very close to a 5x5 (if one ramps to a top 3RM, then backs off 10-20% for 5x5 work) but difference between the cluster setup (and subsequent density layers, vs. assistance work in a 5x5 program).
Basically, is there something unique about breaking up reps (as long as with heavy weight) that makes for more gains vs. doing them straight?