CT: So what would be a good hypertrophy phase, 3-4 week cycle layer now for the main lifts? I was using the initial 3 layers with the optional 4th layer. Ramp to max, clusters, then Flipping each workout from regular HDL and max reps HDL, and adding the 4th layer for speed or the hard 5…
[quote]health4ni wrote:
I did this new layer application last night for decline dead-squat bench press. Really liked it and will use if for a few weeks with all the exercises. Cheers CT[/quote]
It’s a nice change of pace and will boost your future results while giving you a harder look
[quote]brandon76 wrote:
CT: So what would be a good hypertrophy phase, 3-4 week cycle layer now for the main lifts? I was using the initial 3 layers with the optional 4th layer. Ramp to max, clusters, then Flipping each workout from regular HDL and max reps HDL, and adding the 4th layer for speed or the hard 5…[/quote]
-
Don’t flip every week. Use the same methods for a whole 4 weeks cycle
-
Hard 5 is NOT something you add after HDL, Hard 5 IS one HDL method… you use either 5-4-3-2-1, extended sets OR hard 5
Thanks CT I just found out about the hard 5 today in the spills. I was AFU, trying to decipher. By the way it still hurts to walk on my quads 2 days later. Lol
And my Traps are still sore after a week from first high pulls!
What is the hard 5 HDL?
[quote]Jamesliftsheavy wrote:
What is the hard 5 HDL?[/quote]
I think CT wrote in another forum:
“using 80%… 5 reps, 20-30 sec rest… 5reps… 20-30 sec rest… 5 reps… done”
[quote]bassip21 wrote:
[quote]Jamesliftsheavy wrote:
What is the hard 5 HDL?[/quote]
I think CT wrote in another forum:
“using 80%… 5 reps, 20-30 sec rest… 5reps… 20-30 sec rest… 5 reps… done”[/quote]
Yup that’s right.
Thanks…so just 3 sets?
Sorry just to clarify 3 micro sets of 5 (15reps total) and then 3 total sets right?
[quote]Jamesliftsheavy wrote:
Sorry just to clarify 3 micro sets of 5 (15reps total) and then 3 total sets right?[/quote]
Yes, it’s 15 total reps, done as 3 sets of 5 with 20-30 seconds of rest between sets.
Don;t ask “that’s all?” or similar. (1) it’s not the quantity of work, but the quality AND the cell singnaling that comes with it (2) if you get the stimulation with less energy expenditure it means you’ll have more energy to spend growing (3) wait before you tried something to ask if it is all… if you have to ask AFTER the workout it is likely that you didn’t go hard enough but this is HARD WORK.
Hey CT - great post, thanks for the info. I was reading another one of your posts as follows:
"I like to use 3 periods:
- Accumulation
- Intensification
- Transformation
ACCUMULATION: Use a more voluminous method (5-4-3-2-1 with 70%)
INTENSIFICATION: Use a higher intensity method (max reps/15 sec/max reps with 80%)
TRANSFORMATION: Use a more qualitative method (Hard 5 with 80-85%)
Each phase is 3-6 weeks long depending on how fast you adapt."
So if someone is following the above setup, should they be adding in a strength phase as discussed in this thread between each one of the above phases? Or maybe at the end before repeating? (although that would go against your recommendation to insert a strength phase every 4-5 weeks) Or am I comparing apples to oranges here since one thread talks about max muscle gains and this thread is max strength?
Thanks for your time, it’s much appreciated.
CT on high pulls should the “Hard 5” be used in place of max rep on this layer approach or should I just be done after the last cluster?
“1. Ramp to a training 1RM (maximum without form breakdown or having to psych yourself up before the lift)
2. 3 sets of clusters with 90% of your 1RM ramp (if you can’t get 3 reps, decrease the weight on the next set, if you can get 6, increase it)
3. Lower back down to 70% and ramp up to a 2RM
4. 2 sets of clusters with 90% of your 2RM (same recommendations as with the previous cluster)
5. Lower back down to 70% and ramp up to a 3RM
6. 1 set of clusters with 90% of your 3RM (same cluster rules)
7. Lower to 70% do ONE max reps set, (NOT extended sets)”
[quote]JoeAnderson wrote:
CT on high pulls should the “Hard 5” be used in place of max rep on this layer approach or should I just be done after the last cluster?
“1. Ramp to a training 1RM (maximum without form breakdown or having to psych yourself up before the lift)
2. 3 sets of clusters with 90% of your 1RM ramp (if you can’t get 3 reps, decrease the weight on the next set, if you can get 6, increase it)
3. Lower back down to 70% and ramp up to a 2RM
4. 2 sets of clusters with 90% of your 2RM (same recommendations as with the previous cluster)
5. Lower back down to 70% and ramp up to a 3RM
6. 1 set of clusters with 90% of your 3RM (same cluster rules)
7. Lower to 70% do ONE max reps set, (NOT extended sets)”[/quote]
Yes you are correct, for high pulls I would prefer hard 5s to the extended sets in this layer type.
thanks CT
Hey CT:
I just want to clarify that I wasn’t comment like “that’s it?”. I love you methods and you are my favourite coach. I was just clarifying the # of sets so I didn’t do too much or little.
CT just wanted to comment,I’ve been running this max strength layer for about a week and what a nice change of pace.I know it has only been a week but my cns feels great and my muscles feel even more dense.Kinda weird i was expecting the cns feeling but not the other.Any way just wanted to give some feedback as it seems you always add another piece to this system just at the right time for me,thanks again CT.
@ jppage - How long is it taking you on average to get through the layers? I’ve also been following this set-up for a little over a week. It’s been taking me up to an hour and 15 mins to complete. Not sure if that’s normal or if I’m taking too much time.
It’s taking me about 45mins from the start of the 1st set. I do a 10-15mins bodyweight, mobility and flexibility warmup, so in all about an hour. That is if I am keeping the pace up. It takes longer, obviously, if I take it easier between sets. I did Push Presses last night and it took 40mins.
[quote]JMo_19 wrote:
@ jppage - How long is it taking you on average to get through the layers? I’ve also been following this set-up for a little over a week. It’s been taking me up to an hour and 15 mins to complete. Not sure if that’s normal or if I’m taking too much time.[/quote]
CT has said before he prefers to move at a quicker pace and can finish the layers in 30-45 minutes. I myself do it around 35 minutes.
Thanks for input guys.
I just can’t seem to keep it under an hour. The max ramps take me too long. I might have to start timing myself just to keep it in check. I know CT advises against that but I don’t know what else to do.
I can do the regular layers (max ramp, 3 clusters, 3 hdl) in 45min if I move quickly, but the strength layers takes me longer due to all the ramping.