Getting started on layer training

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  • #10376

    Robert Gray
    Participant

    I'm intrigued by layer training and would like to look into it for myself.  I found a chart a long time ago with a basic plan, but I've since lost track of it. Does anyone have a copy of it, and/or advice on starting it in the new year?

    #210748

    As in Thib's layers?There are many variations of it for different goals.The original wasRamp to 1, 2, or 3RMClusters - Mini sets with 90% of your ramp x1-3HDL - 65-85% of Ramp for high rep with either 5-4-3-2-1 rep/set style or 5-5-5 short rest rep/set styleMax pump - 50% 5-4-3-2-1 with iso holds during the rest.You can't really do CNS with this program though. There are other varations it could work with, but You'd have to be cautious.

    #210749

    Robert Gray
    Participant

    As in Thib's layers?There are many variations of it for different goals.The original wasRamp to 1, 2, or 3RMClusters - Mini sets with 90% of your ramp x1-3HDL - 65-85% of Ramp for high rep with either 5-4-3-2-1 rep/set style or 5-5-5 short rest rep/set styleMax pump - 50% 5-4-3-2-1 with iso holds during the rest.You can't really do CNS with this program though. There are other varations it could work with, but You'd have to be cautious.

    Yeah, I was looking for Thib's stuff.  I was hoping that there was a set split for the lifts he recommends.I'm not going to stay on CNS forever.  Once I legitimately get sub-15% I plan to start (cautiously) backloading and see what happens.

    #210750

    As in Thib's layers?There are many variations of it for different goals.The original wasRamp to 1, 2, or 3RMClusters - Mini sets with 90% of your ramp x1-3HDL - 65-85% of Ramp for high rep with either 5-4-3-2-1 rep/set style or 5-5-5 short rest rep/set styleMax pump - 50% 5-4-3-2-1 with iso holds during the rest.You can't really do CNS with this program though. There are other varations it could work with, but You'd have to be cautious.

    Yeah, I was looking for Thib's stuff.  I was hoping that there was a set split for the lifts he recommends.I'm not going to stay on CNS forever.  Once I legitimately get sub-15% I plan to start (cautiously) backloading and see what happens.

    Split always depends on goals.

    #210751

    Robert Gray
    Participant

    Definitely more concerned with strength and explosiveness than hypertrophy.

    #210752

    Definitely more concerned with strength and explosiveness than hypertrophy.

    I'd do the quad layers or the Explosive/Ramp/Density/Carries set up

    #210753

    David M Pope
    Participant

    I can also vouch for the 10 day PL split. That was a solid month of training. The original setup has been good for strength for me as well. He also has some other setups for continued strength development which involve ramping multiple times in one workout…I've never tried this method myself tho. As far as splits (days of lifting) the original is Bench decline tilt, Squat, OHP, SGHPs, Bench incline tilt, Deadlift, off. Essentially you alternate push and pull 3x/week each. He also has a five day split which I think removes Deadlift. Sent from my SCH-I545 using Tapatalk

    https://one.body.io/forums/topic/inchxinch-b2b-log-were-in-hell-gentlemen/

    #210754

    David M Pope
    Participant

    Also, squats are recommended as trap bar deads or dead-squats. Or pin-up. But those suck big ol rocky mountain oysters. Sent from my SCH-I545 using Tapatalk

    https://one.body.io/forums/topic/inchxinch-b2b-log-were-in-hell-gentlemen/

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