T Nation

Layers and Isometrics

Hi Coach,

I know you have said before that the layers is not a set system, but a blend of loading parameters focused on a single lift per day. I know the original layers with the MAX pump layer had yielding isometrics to increase TUT on the muscle, but I was mainly wondering if overcoming isometrics could be used anywhere in the layers, possibly as an activation movement during a 4 week strength block?

IE Slight decline bench, Overcoming isometric, Ramp, density?

[quote]Trevorxgage wrote:
Hi Coach,

I know you have said before that the layers is not a set system, but a blend of loading parameters focused on a single lift per day. I know the original layers with the MAX pump layer had yielding isometrics to increase TUT on the muscle, but I was mainly wondering if overcoming isometrics could be used anywhere in the layers, possibly as an activation movement during a 4 week strength block?

IE Slight decline bench, Overcoming isometric, Ramp, density?
[/quote]

The overcoming isometrics can be used as an activation prior to heavy lifting (3-4 sets of 6 seconds) or to stimulate growth for example adding a layer at the end of the workout, 3 sets of overcoming isos for 30 seconds

[quote]Christian Thibaudeau wrote:

[quote]Trevorxgage wrote:
Hi Coach,

I know you have said before that the layers is not a set system, but a blend of loading parameters focused on a single lift per day. I know the original layers with the MAX pump layer had yielding isometrics to increase TUT on the muscle, but I was mainly wondering if overcoming isometrics could be used anywhere in the layers, possibly as an activation movement during a 4 week strength block?

IE Slight decline bench, Overcoming isometric, Ramp, density?
[/quote]

The overcoming isometrics can be used as an activation prior to heavy lifting (3-4 sets of 6 seconds) or to stimulate growth for example adding a layer at the end of the workout, 3 sets of overcoming isos for 30 seconds[/quote]

Fantastic, I’m glad I asked. Thanks Coach.

Would the same be said for supramaximal holds?

[quote]Pabro wrote:
Would the same be said for supramaximal holds?[/quote]

Sure, it depends on which tool will do the job better.

Supramax holds will not really have a training effect (they will not build a signficant amount of strength or size), they work mostly by having an immediate effect on the subsequent heavy lifting (psychological boost and maybe some desensitization of the Golgi Tendon Organs). The holds do not work all the time… basically if you use them on all workouts, they will not do anything really. It’s one of those strategy that you can use once in a while prior to an heavy lift to get a small boost.

Overcoming isometrics themselves do not have that psychological boost, but they activate the nervous system and can have a training effect.