The new layer system is cool, and I fully intend on giving it a try. Now, I realise how annoying it is for a coach when you lay out the template for a full program and anticipate every question, but I do have one i you don’t mind?
The problem is the new gym I’m using doesn’t have racks where I could do the isometric hold at the start, so I’m thinking maybe just an isometric hold? Like I could walk out 120% of my max for a front squat and hold it for a little while?
If it’s a stupid idea feel free to tear me a new one.
The new layer system is cool, and I fully intend on giving it a try. Now, I realise how annoying it is for a coach when you lay out the template for a full program and anticipate every question, but I do have one i you don’t mind?
The problem is the new gym I’m using doesn’t have racks where I could do the isometric hold at the start, so I’m thinking maybe just an isometric hold? Like I could walk out 120% of my max for a front squat and hold it for a little while?
If it’s a stupid idea feel free to tear me a new one.
Thanks[/quote]
That’s exactly what I would do in that situation too… hold for 6-9 seconds
Hi Thibs…I’ve had great results over the years using your original layers system and the many cool variants of it you have put together.
Lately I’ve been having awesome results following your loaded stretch protocol too. ESPECIALLY for calves, both soleus and gastrocs. So a huge thank you for that!
Q: could we include loaded stretches in there somewhere or is that overkill? Maybe on the last set or two of the mTor sets?
Thanks again!
-Pete
The new layer system is cool, and I fully intend on giving it a try. Now, I realise how annoying it is for a coach when you lay out the template for a full program and anticipate every question, but I do have one i you don’t mind?
The problem is the new gym I’m using doesn’t have racks where I could do the isometric hold at the start, so I’m thinking maybe just an isometric hold? Like I could walk out 120% of my max for a front squat and hold it for a little while?
If it’s a stupid idea feel free to tear me a new one.
Thanks[/quote]
That’s exactly what I would do in that situation too… hold for 6-9 seconds[/quote]
Coach, I just want to say thanks to you for putting this program together. I have been doing the GF factor workouts for about 5 weeks and have had good results…not the same results I had with the different versions of the Layer System over past few years but still good. After asking you in another post about heavy lifts and GF workouts I started to begin each workout by ramping to a 3, 2 or even a 1RM with my main lift for the day and then moving on to the complexes and kinda using the first complex as a cluster OR an HDL set, and then completing the rest of the complexes using the GF method. After completing a workout like this yesterday for Chest, I see your new article and couldn’t have been happier. You truly are a Master at this. Thanks again.
[quote]lams wrote:
Hey Coach,
quick question: What’s your opinion on combining the 3rd and 4th Layer into one as outlined in your Max Growth Cluster Sets article?
greets[/quote]
I don’t like it in the scope of this program. You would actually have to go VERY light on the negative reps, lighter then the last layer (constant tension) which screws up the program. If it were a better option I would have used it instead of the format presented in the article.
Coach has a quick question whether you think it’s OK to transition to this after a fat loss program or if it’s too intense (have been doing body weight and kettle bell swings only) but with aim to get a lean base
Also could squat be changed for trap bar? Remember you being a fan of the movement previously