T Nation

Max Muscle Layer Schedule


#1

Based on the information in the Max Muscle Layering thread, I pulled together a 6-month schedule of how this could be done.

Let me know if anything is off, or if there have been revisions.

Original thread: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_thibaudeau/max_muscle_layering


#2

ACCUMULATION

Week 1: Ramp to 3RM, 3x Clusters at 90%, 3x 5-4-3-2-1 at 70%
Week 2: Ramp to 2RM, 4x Clusters at 90%, 2x 5-4-3-2-1 at 70%
Week 3: Ramp to 1RM, 5x Clusters at 90%, 1x 5-4-3-2-1 at 70%
Week 4: Ramp to 1RM, 3x 5-4-3-2-1 at 70%, 2x Max Pump at 60%

STRENGTH

Weeks 5-8:
Ramp to 1RM, 3x Clusters at 90% 1RM
Ramp to 2RM from 70% 1RM, 2x Clusters at 90% 2RM
Ramp to 3RM from 70% 1RM, 1x Cluster at 90% 3RM
Max Reps at 70% 1RM

INTENSIFICATION

Week 9: Ramp to 3RM, 3x Clusters at 90%, 3x Max Reps-15sec-Max Reps at 80%
Week 10: Ramp to 2RM, 4x Clusters at 90%, 2x Max Reps-15sec-Max Reps at 80%
Week 11: Ramp to 1RM, 5x Clusters at 90%, 1x Max Reps-15sec-Max Reps at 80%
Week 12: Ramp to 1RM, 3x Max Reps-15sec-Max Reps at 80%, 2x Max Pump at 60%

STRENGTH

Weeks 13-16: Same as Weeks 5-8

TRANSFORMATION

Week 17: Ramp to 3RM, 3x Clusters at 90%, 3x 5reps-20sec-5reps-20sec-5reps at 80-85%
Week 18: Ramp to 2RM, 4x Clusters at 90%, 2x 5reps-20sec-5reps-20sec-5reps at 80-85%
Week 19: Ramp to 1RM, 5x Clusters at 90%, 1x 5reps-20sec-5reps-20sec-5reps at 80-85%
Week 20: Ramp to 1RM, 3x 5reps-20sec-5reps-20sec-5reps at 80-85%, 2x Max Pump at 60%

STRENGTH

Weeks 21-24: Same as Weeks 5-8


#3

Training Split:
Day 1: Slight Incline Bench from Pins
Day 2: Snatch-Grip High Pulls (SGHP)
Day 3: Rest
Day 4: Slight Decline Bench from Pins
Day 5: Trap Bar Deadlift (TBDL)
Day 6: Rest
Day 7: Snatch-Grip High Pulls (SGHP)


#4

Thanks, that's exactly i've been looking for.

Btw, all the strength weeks are completely same?


#5

Yes, they are autoregulating so you do the same all of the weeks. It's mentioned in the thread I linked in the first post, but a bit hard to find.