10 Day Split and Layer Philosophy

Training
1

Good Morning all,

I am planning on starting CT’s Layer Philosophy with regards to my training and looking for a decent place to start. Several months agao I was very up to date with progressions but not quite sure of the best place to start.

I am thinking of starting using a ramp then density work then possibly carries as detailed in this thread: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_thibaudeau/easyhard_gainer?id=5815002&pageNo=0

However what main exercises should I be training and on what type of split?

I have seen a 10 day split mentioned in several places but can’t find the excercises trained…

Any help would be massively appreciated

2

That’s a great layer sequence. Your goals and weakness ultimately determine what you should do. Push, pull, legs is a good choice. One main exercise per day, oh press, incline or decline tilt, push press, could be used for pushing (just one) unless you use a push press as a 5/4/3/2/1 activation scheme, SGHP/clean are great pulling, Front/back/dead squat bar squats/deadlifts are great for legs.

3

[quote]Pele001 wrote:
Good Morning all,

I am planning on starting CT’s Layer Philosophy with regards to my training and looking for a decent place to start. Several months agao I was very up to date with progressions but not quite sure of the best place to start.

I am thinking of starting using a ramp then density work then possibly carries as detailed in this thread: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_thibaudeau/easyhard_gainer?id=5815002&pageNo=0

However what main exercises should I be training and on what type of split?

I have seen a 10 day split mentioned in several places but can’t find the excercises trained…

Any help would be massively appreciated [/quote]

not really a 10 day split but…

i’ve been doing this with great results in size…

ramp to 3rm
20 reps as quick as possible with 80-85% weight -shoot for less than 5minutes
30-50 chin ups
3-5x1min carries

exercises…

day 1 - Muscle Clean and Press
day 2 - TBDL
day 3 - Decline tilt Bench Press
day 4 - same as day 1
day 5 - same as day 2
day 6 - same as 3
day 7 - rest.
REPEAT

i’m experiencing the fastest hypertrophy gains so far with all layer set ups i’ve tried!

its simple, slightly less volume allowing greater frequency.

TBDL could easily be changed for squats

4

Thank you for your input guys.

I start this tonight with slight inlcline bench.

5

This topic was automatically closed 30 days after the last reply. New replies are no longer allowed.