[quote]Christian Thibaudeau wrote:
Hey CT, in your opinion what is the best way to structure the layer system for solid strength gains? Currently I am doing the 2RM ramp, 3 cluster sets at 90%, 3 extended sets, and the 8x3 speed HDL at 50%. I am also cycling the cluster work. Also, on the extended sets, is it normal to only get one rep during the second micro sets? I usually have to grind very hard on these.
When you are REALLY focusing on strength, HDL work can actually interfere with strength gains.
The best layer approach if strength is your main goal is:
- Ramp to 1RM
- 2 sets Cluster with 90%
- Ramp to 2RM
- 2 sets Cluster with 90% (of 2RM)
- Ramp to 3RM
- 1 set cluster with 90% (of 3RM)[/quote]
CT does that apply to all of our ramp / cluster lifts if maximal strength is our goal? So the slight incline, slight decline, overhead pins, snatch high etc?[/quote]
Yes it could, although if one is using a non dead-stop movement (e.g. regular bench or squat) instead of clusters I`d do sets of 3 reps with 90%