I could need your advice. I want to get a stronger bench press and I thought that using the layer system would be the best strategy.
Back in 2013 you outlined several layers for maximum strength however I would like to know how your current recommendations look like.
I will train 4 days per week, maybe 2 layer sessions 1 for my normal bench press and the other for the inline bench. 1 day for the squat and deadlift and 1 workout only for back.
What’s your opinion on achieving maximum bench strength ? Do you think my idea will give me good results ?
( the old recommendations were for example
- Ramp to 1 RM
- 10 singles with 90% of the ramp
- 20 reps with 80% of the ramp as fast as possible
Ramp to a 3 RM
90 % cluster set
Ramp to a 2 RM
90% cluster sets
Ramp to 1 RM
90% Ckuster Set )
Thanks in advance !