[quote]lboro21 wrote:
[quote]Christian Thibaudeau wrote:
[quote]lboro21 wrote:
[quote]Christian Thibaudeau wrote:
[quote]Trevorxgage wrote:
CT,
Would there be any benefit in cycling in paused movements like pause bench/squat at say 50% for 4 seconds instead of the typical Rest pause from pins style for 4-6 weeks?
If not, would there be a good way to incorporate them into the layer for a cycle?[/quote]
I like paused lifts, but not on all movements. To me the pause has to serve a purpose. I like to use it on front squats for example to really work on perfect body position. Pausing at the bottom while focusing on lifting the chest up as much as possible and keeping the torso as upright as you can.
I also personally like it on back squats because I’m so efficient at utilizing the stretch reflex that I get a better muscle stimulation for paused squats.
But reallym, the layer approach is not about using specific methods. But in using a sequence of different methods or loading scheme on an exercise to create a greater training effect.
For example one could do:
LAYER 1 - Paused back squat, ramping to a 2RM
LAYER 2 - Back squat, start where you finished layer 1 and ramp up to a 2RM on a normal squat
LAYER 3 - Bottom half squat: go all way down. That is the starting position. Rapidly go up to the half squat position, lower back down slowly, do 8-10 reps like that, never going above the half squat, always going up fast and going down slow. 3 sets of 8-10
LAYER 4 - Barbell jump squats with 20-30% of the 2RM: dip down into a half squat and jump up as high as possible. Reset before every rep. 2 sets of 5
That is an amazingly effective lower body session for size, strength and power.[/quote]
CT, i’m strangely drawn to this workout where size is my goal!
if its not too much to ask, how would you lay out this kind of workout for pressing and SGHP’s?
i suppose Pressing could take the same form as the squat workout you’ve outlined? not to sure about high pulls!
many thanks in advance![/quote]
The bench press would be done exactly the same way.
For high pulls I would do this:
- High pull from the hang ramp to a 3RM
- High pull from blocks ramp to a 1RM starting where you ended the pull from the hang
- Snatch-grip low pull from the hang with shrug hold (basically hold the peak contraction of the low pull for 2 seconds per rep)
- High pull from the hang, 80% of 3RM for sets of 3 reps EMOM for 5 minutes[/quote]
thank you CT, i think i’m going to adopt this for my next Layer Phase!
-still using the original layers at the moment; still gaining dense size whilst leaning up thanks to fast/feast dieting!
last question if i may; how would you compare SG High Pulls, to SG Low Pulls if Lateral Deltoid development is the goal?
thanks again CT.[/quote]
Low pulls are mostly a trap/upper back movement