i’ve been toying with the layer system for a while now, but have only really been using it for 4-5 weeks.
first off, i class myself as an ‘advanced beginner’ at best, but university has given me theoretical and practical knowledge/experience in athletic training.
anywho, just wanted to share some of my results for anyone contemplating the layer system.
my weekly split varies slightly, but i usually do SGHP’s twice a week, incline bench press once a week, clean grip muscle snatch once a week, and front squats every now and then.
the first 2 weeks i was bulking (eating everything in sight) and with the layer system i gained 6lbs… 2lbs was fat. for the last 2-3 weeks i switched to the fast-feast diet (eating just below maintenance, all my calories within 4 hours after my workout) to kick start some fat loss for summer…
interestingly enough, my body weight has stayed exactly the same, even though my stomach has gone from ‘flat’ to almost 4 pack?! i’ve been so obsessed with my abs that i didnt notice how much bigger my shoulders, upper back, chest, triceps and especially traps have become! my body weight has gone down 1lb in the last 3 weeks, although my body fat measurer equates to a 4lb fat loss… meaning i’ve actually gained 3lbs of muscle, which shows just how anabolic the layer system is, and how important peri-workout nutrition is (which is my entire food intake!).
looking back through my excel training log, my lifts have improved by the following…
Incline Bench Press 80kg >102.5kg
Front Squat 75kg > 100kg
CG Muscle Snatch 50kg > 75kg
SGHP 55kg > 92.5kg <god bless wrist straps after 80kg!
i actually can’t believe how quick the strength gains come, especially on high pulls but to be fair i hadnt tried them until this system.
overall this system is absolutely golden. CT you are a true credit the modern fitness world.
i know its only been 5ish weeks, and i’m in no way a strong guy, but i’d been stuck in a rut for ages and this truly broke that rut! plus its the only thing i’ve ever done that allowed me to build muscle (in the right places!) and some fat with the right diet system.
EDIT: updated the below values… calculated them wrong in a rush haha
weight total improvement: 260kg > 370kg
approximate muscle built > 7lbs
fat lost > 2lb (and counting!)
Shoulder increase > 2inch (circumference)
upper arm girth > 0.75inch
waist circumference > slight decrease, fat loss is still a newish goal for me!
anyway i’ll shut up now. just want to fortify the already sterling reputation of the layer system with some personal experience.
i will continue training this way for as long as i can, and will post before/after pics when i’m 2-3 months down the line.
good luck to anyone that tries this system -not that you need it!
thanks again to CT for embodying this program.