How to Adjust the Layer System to 1A?

Training
1

Hi CT,
Could you help matching the layer system to 1a. The goal is to increase muscle mass, and as it does at 1a - strength.

My suggestion:

LAYER1 - OVERCOMING ISOMETRIC
3 sets 6 sec hold

LAYER 2
RAMP to 2 or 3RM (7sets)

LAYER 3
Cluster 4 reps with 90% of 2RM (2 sets)
or
Rest/pause with 90% (something like 4 reps / rest 20 sec / 2 reps) (2 sets)

Should I add next layer or 3 will be enough?

5 workouts a week - bench press / squat / incline bench press / Snatch-grip high pull / biceps

I would also like to do additional shoulder exercises because it is my priority for this period.

I would like to practice this plan for the whole mass period, i.e. about 16 weeks. It is possible?

Thank you for a lot of valuable information on the forum.

SUMMARY - Layer System for all Neurotypes
2

Pretty good set-up

You could do

LAYER 1 - Isos

LAYER 2 - Ramp to 3, 2, 1 RM (week 1-2 = 3, week 3-4 = 2, week 5-6 = 1)

LAYER 3 (2 sets) Cluster with 90% of the RM of the day you might get 6 reps on weeks 1-2, 5 reps on weeks 3-4 and 4 on weeks 5-6

LAYER 4 (1 set) Rest/pause at 80% of the day’s RM

3

Thank You CT for the answer.
If I would like to include delts as a priority for these 6 weeks, on which days can I add some delts accessory exercises? Or should I add any additional day for hypertrophy delts??

4

CT,
Can I use Incline Bench Press as a exercise for delts?

5

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