Need Help for My Layer Split

Training
1

Hello everyone :slight_smile:

I need your help to design a split for my layer system based training!! I tried today in the morning ‘‘built for bad’’ but no chance at my gym… To make it short and leave a history out, i want to get back to layers. Although the 10 day mini cycle looks amazing, i want now something for a longer time!
I want to follow a layer ‘‘cycle’’, that means for me
1 block hypertrophy, 1 block strength, 1 block hypertrophy … For a duration of 6 months!
I will use the periodization for the hypertrophy blocks laid out by CT and his 3 periods. ( see below) Each block has a duration of 4 weeks.

Periodize:

Week 1: Ramp to 3RM, 3 cluster sets, 3 HDL sets
Week 2: Ramp to 2RM, 4 cluster sets, 2 HDL sets
Week 3: Ramp to 1RM, 5 cluster sets, 1 HDL set
Week 4: Ramp to 1RM, 3 HDL sets, 2 max pump sets

I like to use 3 periods:

  1. Accumulation
  2. Intensification
  3. Transformation

The problem is a split that i can use for that duration. I tend to include everything and too much… I would like to hear your opinion and experience and maybe a split recommendation ! :slight_smile:
I have some ideas but i get the feeling its to much and i will burn out using them .. :frowning:
My goal is to pack on some serious muscles, and especially to achieve the power look. My other big goal is to get stronger !!!

In my splits I tried to have a high frequency and to concentrate on the main lifts.

Split Variant NO 1:
1)Muscle Snatch Clean Grip ( or power clean and push press ?)
2)SGHP + 3-4 sets of deadlifts
3)Bench Press
4)Squats ( back or front squat?)
5)Muscle Snatch ( or power clean and push press ?)
6)SGHP+ 3-4 sets of deadlifts
7)off

Split Variant NO 2:

  1. SGHP + 3-4 sets of deadlifts
  2. Push Press
  3. Squat
  4. Bench
  5. SGHP + 3-4 sets of deadlifts
  6. Push Press
  7. off

Split Variant NO 3:

  1. SGHP
  2. Deadlift
  3. Bench
  4. SGHP
  5. Push Press
  6. Squat
  7. off

Well I had some time in school… i could write 100 other variants… I don’t want to try each variant out and find out what could working, because it costs much time! I would rather spend my time on making progress and that’s why i need your help!:slight_smile: I hope you can help me with your experience.

Thanks for reading

2

[quote]Akidara wrote:
Hello everyone :slight_smile:

I need your help to design a split for my layer system based training!! I tried today in the morning ‘‘built for bad’’ but no chance at my gym… To make it short and leave a history out, i want to get back to layers. Although the 10 day mini cycle looks amazing, i want now something for a longer time!
I want to follow a layer ‘‘cycle’’, that means for me
1 block hypertrophy, 1 block strength, 1 block hypertrophy … For a duration of 6 months!
I will use the periodization for the hypertrophy blocks laid out by CT and his 3 periods. ( see below) Each block has a duration of 4 weeks.

Periodize:

Week 1: Ramp to 3RM, 3 cluster sets, 3 HDL sets
Week 2: Ramp to 2RM, 4 cluster sets, 2 HDL sets
Week 3: Ramp to 1RM, 5 cluster sets, 1 HDL set
Week 4: Ramp to 1RM, 3 HDL sets, 2 max pump sets

I like to use 3 periods:

  1. Accumulation
  2. Intensification
  3. Transformation

The problem is a split that i can use for that duration. I tend to include everything and too much… I would like to hear your opinion and experience and maybe a split recommendation ! :slight_smile:
I have some ideas but i get the feeling its to much and i will burn out using them … :frowning:
My goal is to pack on some serious muscles, and especially to achieve the power look. My other big goal is to get stronger !!!

In my splits I tried to have a high frequency and to concentrate on the main lifts.

Split Variant NO 1:
1)Muscle Snatch Clean Grip ( or power clean and push press ?)
2)SGHP + 3-4 sets of deadlifts
3)Bench Press
4)Squats ( back or front squat?)
5)Muscle Snatch ( or power clean and push press ?)
6)SGHP+ 3-4 sets of deadlifts
7)off

Split Variant NO 2:

  1. SGHP + 3-4 sets of deadlifts
  2. Push Press
  3. Squat
  4. Bench
  5. SGHP + 3-4 sets of deadlifts
  6. Push Press
  7. off

Split Variant NO 3:

  1. SGHP
  2. Deadlift
  3. Bench
  4. SGHP
  5. Push Press
  6. Squat
  7. off

Well I had some time in school… i could write 100 other variants… I don’t want to try each variant out and find out what could working, because it costs much time! I would rather spend my time on making progress and that’s why i need your help!:slight_smile: I hope you can help me with your experience.

Thanks for reading[/quote]

So what do you think about that split:

1.) Bench Press
2.) SGHP + 3-5 Sets of Front Squats
3.) Push Press
4.) SGHP + 3-5 Sets of Front Squats
5.) Bench Press
6.) Deadlift

3

That looks really good. Layers so fricken amazing. The most addicting, fun, and productive “system” out there (:

I think I finally found a way to include ring training without hurting (maybe even helping) recovery/performance. CT would appreciate any thoughts here thanks…

L-chin up into inverted hold and then Straddle front lever, straddle back lever, and L-sits for 5-10 seconds, 2-3 sets. Serves as warmup, whole body activation and pump and never done to fatigue. Then into layers.

On pressing days, end work out with ring dips or ring pushups and ring chins or rows at end of workout, done as many reps as possible or maybe not some days (just go with fatigue). Maybe do some chins/dips on other days at the end.

Every few days on “off” days do a full ring workout with more intense static arm work and volume (iron cross pulls, tucked planche holds, maltese like movements). Then next day back to layers with lower body or SGHP or overhead pressing emphasis (since I can’t do ring hand stands).

Focus is always improving performance on layers (maybe every 4 weeks switch to a different layer style per CT’s mesocycle recommendations) with static ring work as warm up (never to fatigue and always on top of these “skills”) and dynamic ring work as bodyweight volume at the end of workout. Ring work on “offdays” provides great muscle tension without heavy barbell crushing your spine and posture, muscle control, etc. just improve dramatically.

SGHP, Incline tilt, back squat, ring day, Power clean and press (sometimes OHP off pins), decline tilt, repeat

Sometimes do some power snatch or light SGHP as activation pre-layers. Side laterals high volume on pressing days. Maybe ring curls and extensions (arm day). This is just such a intuitive/athletic way to train and the layers still offer a concerete way to gauage (and guide) performance/poundages. It just makes sense to me and feels good.

CT any thoughts? Thanks.

4

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