The Growth Layer Set

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The Growth Layer Set
The Growth Layer Set1920Ă—785 107 KB

by Christian Thibaudeau

This method takes advantage of the four mechanisms of muscle growth, all "layered" into a single set. These layers, performed in the optimal sequence, stimulate maximum growth. First, select an exercise where the target muscle is stretched under load with maximum tension. Weight: 70% of max.

Muscle Growth Layers

  1. Do 4-6 Reps with a 4-Second Negative. Perform the eccentric phase slowly and use the fullest range of motion possible to feel a muscle stretch at the bottom of the movement. Do reps this way until you feel like you only have 1-2 left in the tank. Don't go to failure.
  2. Do 3-5 Regular Speed Reps. Without rest, switch to regular reps. Take about 2 seconds to lower the weight. Push as hard as you can on the lifting portion. You can use some momentum when you can't complete normal reps. Go close to failure.
  3. Do a Single 8-10 Second Negative. Finish by doing one last super-slow negative.
  4. Hold the Bottom Stretch 15-45 Seconds. Finish your set by holding a loaded stretch at the bottom. Hold it for as long as tolerable, around 15-30 seconds.

Remember, this is one set with no breaks between layers. One set is enough if done properly.

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I have had good results using this protocol on dips, preacher curls and several machines, including front squats on the Smith. I sometimes use two or three sets, but if so might rest for maybe fifteen seconds between exercises and a little longer between sets. One set may be enough, probably it is for secondary muscles, but it doesn’t always seem like enough volume to me. That’s probably on me, I sometimes do too much.

I’m certainly not going to second guess a highly experienced coach. But I would suggest “one set” depends on what else one does that day and that week. Lactate may be a better growth stimulus than volume for many people, and two sets means twice the time and more cortisol and central fatigue. If you did this on a problem muscle three times a week, one set might be optimal. Maybe it is anyway.

Being simple, I like to remember this as “5-5-10-15+”; 5 reps for five seconds, 5 regular reps, 10 seconds slow, 15+ seconds hold as tolerated.