Hey CT. Quick question. The karwoski shrug with a straight bar irritates my bicep tendon. Would it make much difference to use DBs with hands rotated a little. Thanks.
[quote]stoicwarrior wrote:
Hey CT. Quick question. The karwoski shrug with a straight bar irritates my bicep tendon. Would it make much difference to use DBs with hands rotated a little. Thanks. [/quote]
Maybe because you are initiating the pull with the arms instead of the traps. Try it by focusing more on the traps. If it doesnât work you can go with DBs
[quote]D.E.N.N.I.S wrote:
Iâm just finishing week two and am struggling to just reach 45-50 secs on the final layer. Should I pay attention to the TUT here or just go with it as long as possible and not worry about time? Or maybe when I canât keep repping just do a mid range Iso hold a few more secs? Thanks again.[/quote]
Keep the same weight, if you canât reach the planned TUT finish with an iso hold
CT,
Do you think your layer system is ideal for the long term (with deloads)?
I enjoy the focus provided by one compound movement per workout. Do you think there is any need for exercise switches on a second cycle?
Could you use a few different exercises within the layer system, for example start off using the squat but switch to the leg press for the slow eccentrics and the constant tension layers?
[quote]Chrispy61 wrote:
Could you use a few different exercises within the layer system, for example start off using the squat but switch to the leg press for the slow eccentrics and the constant tension layers?[/quote]
No. That kinda defeats the purpose of the layer system which is to drill the same movement pattern over and over and also create more overall muscle fiber fatigue.
If you do that itâs not the layer system anymore, itâs just a regular program.
I really enjoy training with the layer system. Both the new system and also the original ones. Itâs not only effective, but fun to train this way. I have spend a lot of time under the bar doing the layer system and an important part of that is that it is very fun, motivating and efficient (get in get out) way to train. Especially when there is limited equipment availability.
- If one would like to improve a weakness while doing the layer system what is the best way to go about it? - Not in a specialisation/peaking approach but more just slightly tipping it towards improvement. Take for example legs/squat where quads are the weakness.
Would any or all of this work? (each being separate from the others of course, not all at once).
a) Add âdouble stimulationâ only on legs day after squat day only.
b) Add growth factor after squat day only.
c) Add 3 sets of Front squat @ 80% after each training session. (I feel this is too much without removing some other volume elsewhere. One could also just add front squats on a limited number of days, not 5).
d) Instead of a 7 day cycle, do a longer cycle where squat is done more often e.g. every 6 days instead of every 7 day (and probably remove a pressing session)
e) ⌠?
It seems like a tool (for a lot of people incl. myself way too often) is to just keep adding work for weaknesses. I think it ends up being too much added. We burn out. How can one just tilt it⌠The layer system is already very demanding thatâs for sure.
- When doing the layers I hit a comfortable 2RM. I then proceed to mostly always hit all the cluster-reps within the range of 4-6.
I almost always fail to reach the rep-range in the eccentric layer, especially in squat. Often in the first set I will hit 6 reps, and then next set only 3-4 reps.
In the constant tension layer I will only hit between 30-40 sec max in most exercises.
I have started adding holds (working up time) as you suggested.
I also have been timing my rest periods to gauge roughly where I am at. Mostly from reading you and by nature also I keep rest periods very short and the tempo up. I am starting to think that I might have too short rest periods, especially compared with the recommendations in the article.
Anything else I could/should do? For example be slightly more conservative with my 2RM ramp? (which I am slightly more inclined to do).
[quote]Norcient wrote:
I really enjoy training with the layer system. Both the new system and also the original ones. Itâs not only effective, but fun to train this way. I have spend a lot of time under the bar doing the layer system and an important part of that is that it is very fun, motivating and efficient (get in get out) way to train. Especially when there is limited equipment availability.[/quote]
One thing I want to point out is the âitâs funâ part. I firmly believe that liking the type of training you do is very important to get maximum gains.
I believe that we are attracted to different types of training depending on our psychological/neurological profile. Charles Poliquin wrote about that 10 years ago: https://www.t-nation.com/training/five-elements
That article was not receive as seriously as it should have been because he illustrated it with Chinese signs. But really what he is talking about is the different types of personalities. And eventually it became linked with your neurotransmitter dominance (which can be established with Dr.Bravermanâs assessment). Relating to Charlesâ article Fire = Dopamine dominance, Wood = Acetylcholine dominance, Earth = balanced profile, Metal = GABA dominance, Water = Serotonin dominance.
Now after having worked with hundreds of clients it is obvious to me that different people are naturally more attracted to different types of training. And itâs not always a matter of goal. Some people like to train using very heavy weights for low reps even though their main goal is to build muscle and get lean⌠and others naturally are attracted to slightly higher rep ranges and more exercise variation even if their goal is powerlifting performance.
There are many many ways of stimulating gains. But training according to your psychological/neurological profile will tend to give you much better results.
BTW I now believe that the same holds true for your dietary approach. For example I personally prefer eating to satiety but donât feel the need to eat often. If you put me on a typical bodybuilding diet of 6-8 small meals per day I will shoot myself or at least go on an nasty binge after a wee or two⌠not good for long term progress!
[quote]Norcient wrote:
- If one would like to improve a weakness while doing the layer system what is the best way to go about it? - Not in a specialisation/peaking approach but more just slightly tipping it towards improvement. Take for example legs/squat where quads are the weakness.
Would any or all of this work? (each being separate from the others of course, not all at once).
a) Add âdouble stimulationâ only on legs day after squat day only.
b) Add growth factor after squat day only.
c) Add 3 sets of Front squat @ 80% after each training session. (I feel this is too much without removing some other volume elsewhere. One could also just add front squats on a limited number of days, not 5).
d) Instead of a 7 day cycle, do a longer cycle where squat is done more often e.g. every 6 days instead of every 7 day (and probably remove a pressing session)
e) ⌠?
It seems like a tool (for a lot of people incl. myself way too often) is to just keep adding work for weaknesses. I think it ends up being too much added. We burn out. How can one just tilt it⌠The layer system is already very demanding thatâs for sure. [/quote]
First always look for the way of the least possible risk/expense. In other words the first thing to do is look at the program and see if there is a way to modify it so that it addresses your problem without adding more volume at all. Adding stuff in a program should NEVER be the first solution you look into.
So the first thing to look at is exercise selection: can you change some of the exercises so that your weakness is better addressed without denaturing the program.
In the case of quads the answer is yes⌠for example changing the back squat for front squats and possibly changing the high pull for snatch-grip deadlift from a deficit (focusing on keeping a fairly upright torso to use the quads more). You can keep the traps stimulating by finishing each SGDL with a shrug up top.
It could even be a very slight exercise modification. For example elevating the heels when squatting to work the squats more or taking a slightly narrower drip on the bench press and incline press to hit the triceps more.
If that doesnât do the job look at the second least âexpensiveâ way of solving the issue. No, not adding volume in yet, but is there a way to modify some of the layers to emphasize one muscle more? For example when doing squats you could use a 2 second pause at 90 degrees to increase the work performed by the quads⌠you could do this for the ramp, cluster and slow eccentric sets.
If that doesnât do the job either you can move up the âinvestment scaleâ and now think about solving the issue by adding more volume. But remember: always look for the path of least investment. So donât go out adding a big lift like front squats just yet. And donât do a full growth-factor session/mini session either. That is a big âinvestmentâ. Using double stimulating, doing 2-3 sets of one ISOLATION exercise to muscle failure for the weak muscle group, the day after the main session is the next step.
If that still doesnât work then you could consider adding 1-2 growth factor complexes for the target muscle at the end of your layer work (so on the same day). But that is the next to last resort.
If that also fails⌠well you should probably look up dart throwing as a hobby!
[quote]Norcient wrote:
2) When doing the layers I hit a comfortable 2RM. I then proceed to mostly always hit all the cluster-reps within the range of 4-6.
I almost always fail to reach the rep-range in the eccentric layer, especially in squat. Often in the first set I will hit 6 reps, and then next set only 3-4 reps.
In the constant tension layer I will only hit between 30-40 sec max in most exercises.
I have started adding holds (working up time) as you suggested.
I also have been timing my rest periods to gauge roughly where I am at. Mostly from reading you and by nature also I keep rest periods very short and the tempo up. I am starting to think that I might have too short rest periods, especially compared with the recommendations in the article.
Anything else I could/should do? For example be slightly more conservative with my 2RM ramp? (which I am slightly more inclined to do).
[/quote]
Try taking a slightly longer rest period. But Iâll tell you a secret: the weight and rep number is important for the clusters. It doesnât matter at all for the other layers⌠I mean you honestly could use any weight for any number of reps, if you hit muscle failure or close to it, it will work. I gave number to give you something to work off of, but in reality you donât even have to count the reps on those last layers⌠just focus on the muscle contracting and hitting contractile failure or close to it.
Christian, thank you for the elaborate answer!
I can see how training and eating to your psychological profile (which I do think can change through life, depending). I myself enjoys mostly eating fewer bigger meals too. I think it is not only a âprofile-fitâ but also connected to a variety of other things such as levels of insulin resistance (if you are insulin resistant then eating meals/carbs will often make you tired), type of food, culture of food, meal-preparation and stress-levels around those (the less meals I prepare myself e.g due having family members cook, or eating out more - the more frequently I eat).
I have found though that my preferred style of training (what you described as Fire/Dopamine heavy) is not really the most productive for me in giving the best results - or even feeling better in everyday life. But then again - like you described - overall it is likely the most productive BECAUSE it results in compliance. If I were to be compliant to something else - it would likely reap better overall progression - but alas.
I see now how to go about tweaking a program. I have added Front Squats instead of back squats for a while. I am contemplating if changing the pull to something else - but letâs wait.
What I have also done is changed my Front squat stance to just a little wider and toes pointing out more, which enables me to first of all go deeper in the squat without butt wink. Secondly, focusing more on technique. Having weaker quads causes my hip to rise faster, because I am not pushing forwards with the hips and thus not leveraging the quads in the squat.
I have been taking a bit longer rest periods and seems to help. Also, I lowered the weight a bit on the eccentric/constant tension portion, which also seems to help. But I am very interested in your new approach of disregarding the weight % and work to failure for hypertrophy - in combination with strength and power that is.
Since starting the layers system again I have seen a definite change in my body rather quickly. What is your experience with when you see the most rapid changes? I always find it interesting to see these delayed onset results, be it in strength, hypertrophy or fatloss. Itâs fascinating how nothing seems to happen and then all of a sudden, boom! (It reminds me, someone wrote in a log of your layers system that the strength increases werenât there, and they switched programs to something with less volume and gained strength rapidly - only to contribute it all to the latter program. I snickered to myself and thought âHey, if you hadnât preceded that with the layer system then you very likely wouldnât have had those gainsâ.
Hello CT in the past Iâve gotten fairly creative in applying layers to different exercises (weighted bodyweight movements, etc.). Curious your thoughts on using hammer strength machine as layer movements (particularly horizontal/vertical push and possibly leg press).
In a way they remind of me doing presses off pins. Loading is easy, focus is extreme on targetted muscle and donât need spotter/pins.
Do you think this would be less effective because itâs on a machine with mostly set path vs. freeweights?
And also why does your latest layer program remove deadstop/pin work in favor of regular/stretch reflex involved moves? Those gave me the best gains on original layer programâŚ
[quote]-Sigil- wrote:
Hello CT in the past Iâve gotten fairly creative in applying layers to different exercises (weighted bodyweight movements, etc.). Curious your thoughts on using hammer strength machine as layer movements (particularly horizontal/vertical push and possibly leg press). [/quote]
If your goal is solely to put on muscle mass, sure, go for it.
[quote]-Sigil- wrote:
In a way they remind of me doing presses off pins. Loading is easy, focus is extreme on targetted muscle and donât need spotter/pins. [/quote]
Yeah I can see the upsides. Iâm not against using machines myself. I do use them for some movement in my own training. If your goal is mainly to gain muscle size then the thing that matters is feeling the work being done by the muscle you are targeting.
[quote]-Sigil- wrote:
Do you think this would be less effective because itâs on a machine with mostly set path vs. freeweights? [/quote]
Strictly for building muscle it shouldnât be less effective unless you use inferior machine exercises to do the job. They also have the added benefit of of being less strenuous on the nervous system.
But they also have their drawbacks. For example they donât strengthen as many âassistance/synergist and fixator/stabilizer musclesâ. So they will not lead to the same performance improvement as free weights and the strength gains you make on machine will not transfer completely to barbell lifts if you donât keep practicing them.
[quote]-Sigil- wrote:
And also why does your latest layer program remove deadstop/pin work in favor of regular/stretch reflex involved moves? Those gave me the best gains on original layer program⌠[/quote]
Because the lifts from pins didnât transfer well to the full movements. And since my personal goal is not just to gain muscle but also to be strong in the big basic lifts it felts like a waste when I eventually worked up to a 425lbs pin press (less than 1" from the chest) only to fail with 365 when I tried it on the regular bench (where I had done over 405 many times in the past. And also because in real life the concentric and the eccentric phases rarely are separated.
But it is also quite possible that you had better gains with the original program because the approach was totally new to your body and as such represented a stronger adaptation stimulus.
CT your new layer system is awesome. Iâm progressing very well and as Iâm going deeper into this layer system training Iâm understanding the logic behind repeating everything only once a week. My recovery is much better and performance increase every workout is extremely motivating. Iâm always looking for my next workout, even my joints are happy. So big thanks to you.
I have one question though, as Iâm reaching near the end of my layer system I want to follow it by the below bodybuilding layout you presented some time ago before repeating layers once more (I was craving training multiple angles lately 
)
DAY 1
A. Back squat
5 sets of 3-5 reps using the double progression method
B. Front squat with heels elevated
3 sets of 6-8 reps using the double progression method
C. Bulgarian split squat
3 sets of 6-8 reps/leg using the double progression method
D1. Leg extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. Hip thrust (I like kneeling hip thrust with band) 8-12 reps
Done as a circuit 3-4 times
DAY 2
A. Bench press
5 sets of 3-5 reps using the double progression method
B. Close-grip floor press
3 sets of 6-8 reps using the double progression method
C. DB incline press
3 sets of 6-8 reps/leg using the double progression method
D1. DB flies or pec deck machine 8-12 reps
D2. DB front raise 8-12 reps
D3. Rope triceps extension 8-12 reps
Done as a circuit 3-4 times
DAY 3
A. Deadlift
5 sets of 3-5 reps using the double progression method
B. Romanian deadlift or goodmorning
3 sets of 6-8 reps using the double progression method
C. Barbell shrugs or snatch-grip high pull from hang
3 sets of 6-8 reps/leg using the double progression method
D1. Back extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. DB shrugs 8-12 reps
Done as a circuit 3-4 times
DAY 4
A. Military press or push press
5 sets of 3-5 reps using the double progression method
B. High incline DB press
3 sets of 6-8 reps using the double progression method
C. Arnold press
3 sets of 6-8 reps/leg using the double progression method
D1. DB laterals raise 8-12 reps
D2. Rear delts machine 8-12 reps
D3. DB front raise 8-12 reps
Done as a circuit 3-4 times
DAY 5
A. Barbell row (I like âchinese rowâ where your chest is supported on a bench and parallel to the floor)
5 sets of 3-5 reps using the double progression method
B. Chin-ups or lat-pulldown
3 sets of 6-8 reps using the double progression method
C. T-bar row or seated cable row
3 sets of 6-8 reps/leg using the double progression method
D1. Straight-arm pulldown 8-12 reps
D2. Preacher curl 8-12 reps
D3. Hammer curl 8-12 reps
Done as a circuit 3-4 times
Is this ok to follow after layers or a more conservative approach is preferable like you most recently discussed in this thread Max Growth Clusters Programming - #25 by Sigil
Thanks again big time:smiley:
Christian, I ramp up to a comfortable 2RM and with the cluster-set I stay on the lighter side - however, I can get as many reps in, in a single set as I can in a cluster-set. Have you seen this before? (I speculate that I use too much energy setting up each rep in the cluster, and also maybe loose being in the zone easier).
I wrote in the other thread about switching to CNS&MUSCLE days instead of Layer System. Itâs very effective for shorter blitz periods, but it really is draining, and I am like you in that I get excessive.
This happens to me on preacher curls day, Iâm able to do Mtor reps with nearly the same weight as my clusterâs weight. This tells me that Iâm not as much neurally efficient in recruiting my biceps muscles as other muscle groups (I tend to avoid much biceps work earlier.)
If youâre feeling really drained with the layers I would suggest, as Sigil suggested in the other thread to look into your peri-workout nutrition as well as total overall energy intake. CT had warned against calorie deprivation while using layers during the original layers programming. But Iâd also like to share one of my experience currently using layers, I was not happy with my body fat after 4 weeks into layers so I tightened up my diet a bit and added 2 conditioning workouts per week in accordance with CTâs recommendation, and just a week later I lost 0.75 inches off my waist at the same bodyweight with strength increases on all lifts. And I looked different!
Itâs not exactly the same, although I also struggle with eccentric reps portion compared to 2RM. Earlier this week I did a cluster-set, and for some reason for my second cluster-set I just did a straight set instead. Both ended up with 5 reps (and to be honest the straight set felt easier). Normally it is something like 5/5/4 reps in the cluster-sets. The first set always being the best.
I am already very lean, but during the last run with the new layer system I gained weight, and leaned up a bit more. (I could already see veins in my abs before). I also gained a lot of strength in some movements. So donât get me wrong, Iâm happy with the results - but itâs not a sustainable way to train.
Iâm very on point with my workout nutrition, my sleep and otherwise recovery. I use several other more esoteric compounds also (not AAS) that aids significantly with recovery. I rarely have DOMS, and not a lot when I do have it from time to time.
Keep in mind in regards to the whole recovery discussion that some people, myself included and seems like CT too, have trained balls to the wall for a decade or more. Eventually it just gets to be too much. If you go into the Layer System or any other highly demanding approach ALREADY pretty run-down from years of continuously beating yourself - you will have a harder time recovering from it compared to someone who trains now and then and not very often balls to the wall.
Layers are a blitz approach not a long term one, CT had already mentioned several times including the layers article about how to use layers if you want to repeat it.
And yeah I agree that if you go from already demanding neurological workload to layers then youâre gonna get busted. I believe thatâs where the proper programming and periodization process shines, itâs all about recovery management. In CTâs black book training blocks were mentioned and Iâve found that theyâre an awesome approach to design long meso-cycles for long-term.
Christian, I have a few New Layer System workouts under my belt now, and I love it. I feel very energized after each session, much like I did when training with Waterburyâs 10x3.
Thanks for all that you contribute!
My pleasure. I love to learn and develop new things and share them with all of you.
Regarding the 10x3 âsystemâ Iâd like to note that I wrote an article explaining why 10x3 would work YEARS before Chad âcreated itâ.
But then again Doug Hepburn trained pretty much like that decades prior to me writing the article (it was called "High Tension Training).
I wrote that in 1999:
High Tension Training
By Christian Thibaudeau
Chronic adaptations to training simply mean that the structural adaptations to your training regimen will be relatively stable. At this point your body will be perfectly adapted to the training stress you are used to present to your body and thus it will not require further adaptation (read no further progress). At this point most peoples assume that their body has adapted to the exercises they are using and thatâs why they change them around. Initially this will bring new strength gains but more often than not this is not correlated with added muscle gains. Why? Well the gains you get from switching exercises are mostly due to and increased neural efficiency at performing the new movement. In other words you initially get stronger in the new movement because you learn to be better at it! This has led people to believe that when they stagnate they must change the exercises around. This is erroneous in most cases (sports where relative strength and neuromuscular efficiency is the goal are another animal altogether!).
As it was stated, your body adapts to stress - in our case physiological stress in the form of strength training. Your body will adapt itself to the stress placed upon it, not to the means that provide that stress. Your body doesnât know if you are doing barbell curls or preacher curls, nor does it care to know about it! All that your body âknowsâ and needs to know is that there is a physical stress x placed upon the elbow flexors (biceps brachii, brachioradialis, brachialis and the various forearm muscles). To make an oversimplification out of it, your body only needs the following information to start and modulate the adaptive response:
-
What structures are affected by the stressor?
-
What is the magnitude, or importance, of the stressor on each of the structures?
-
Whatâs the nature of the stress?
Obviously the structures affected by the stressor will depend on the exercise you use (chances are that a squat will cause more stress in the lower body than a bench press!) however because of the structure of your muscles, changing the exercises you perform for a specific body part will not lead to a great variation in the structure affected by the stressor (some recent research indicate that it might be possible to recruit different fibers with different exercises though). The only things that you can vary when you change your exercises around are the muscles involved. For example preachers curls are good to develop peaking biceps because this exercise will place most of the stress on the brachialis (placed under the biceps and which give the impression of a peaked biceps when overdeveloped) not because this exercise recruit different parts of the biceps which lead to the development of a peak.
Thus changing your exercises around can help resume your progress by working previously under worked muscles or by improving the neural factors involved in weight lifting performance. Both of which can be of benefit to athletes and bodybuilders. But once you have changed your exercises so many times that no muscles are under worked in relation to each other and that your nervous system is efficient in all the exercises you do you will not be able to kick start your progress simply by changing the exercises you use.
Probably the most important factor in triggering the adaptive response is the magnitude of the stressor. For easy comprehensionâs sake we will define the factors involved in the magnitude of the training stress:
-
The tension produced (intensity)
-
The total duration, or workload at which tension is produced during your workout (volume, either in itâs time under tension form, or tonnage form
-
The total load of tension (intensity x volume) per unit of time (density)
Muscle strength is exhibited by creating muscular tension. The harder a muscle needs to contract the more tension it must produce. So basically the heavier the resistance, the greater is the required muscular tension. For you scientific minds out there the higher is the muscle tension produced, the greater is the rate of protein degradation (which is one of the factor triggering growth stimulation).
If maximum muscle tension were the only factor involved in developing size and strength we would simply have to do singles in every exercises we do and grow like crazy! Unfortunately (or fortunately for some!) itâs not the only factor involved.
The amount of growth stimulated is dependant upon the amount of muscle protein degraded during training. The more muscle protein are degraded the more your body will need to mobilise itâs resources and the more it will ârebuildâ the muscles to avoid such a stressful (pun intended) situation in the future!
The amount of degraded protein is a function of the rate at which protein is degraded (if you degrade 10x proteins per second you will degrade more protein than if you were to degrade 5x proteins per second all else being equal). And as it was stated the rate of protein degradation is determined by the importance of the muscular tension created. The other important factor involved in determining the total amount of degraded proteins is the duration of the degradation process. Obviously the more time you spend degrading proteins the more proteins will be degraded! This second factor is determined by the volume of training.
A third factor in modulating the adaptive response is the density of training. The more work you perform per unit of time, the more important will be the growth stimulation (this is mostly due to an increase in growth hormone production).
So to resume. To stimulate muscle growth you need:
1.High tension contractions
2.High total time under tension
3.High density of training
As we stated, tension is what is required to produce force. The more force needs to be produced, the more tension your muscles have to create. Now, force is defined as such:
F = MA
In which F means force, M means mass and A means acceleration. In other words you can either increase the force output by:
a) Increasing the weight lifted (lifting heavy loads relatively slowly)
b) Increasing the acceleration/speed (lifting light loads very rapidly)
c) Using an optimal combination of weight and acceleration (moderate loads lifted as fast as possible)
In regular bodybuilding training method a) is the only one currently used. Which means that bodybuilders are only stimulating 33% of the growth they could trigger if they used all three methods!
Increasing the weight lifted (lifting heavy loads relatively slowly)
The first method is already well known of most bodybuilders and powerlifters. It involves increasing the weight that one lifts. Basically there are two ways of making this work.
1.Keeping the reps relatively high and trying to increase the weight as often as possible
2.Using low reps and very heavy loads
It is generally accepted that point 1. Is the approach to use. We disagree. More weights = more force to be produced = more tension = more stimulation.
I know what you are thinking: âIâve used low reps in the past, I got stronger but not biggerâ. Maybe, but thatâs because you forgot that muscle mass is stimulated via 3 factors (tension, total time under tension, density). So if you kept doing the same number of sets when using low reps as you did when you were using high reps you greatly diminished the total time under tension factor which probably negated the benefits of using very heavy weights.
Let us illustrate our point:
If one keeps using the same number of sets
High reps: 3 sets of 10 reps with 120lbs for the chest, each rep lasts 4 seconds, the âworkoutâ lasts 12 minutes (total volume: 30 reps, total tonnage 3600lbs, total time under tension 120 seconds, density: 300lbs/min)
Low reps: 3 sets of 3 reps for the chest with 200lbs, each rep lasts 4 seconds, the âworkoutâ lasts 12 minutes (total volume: 9 reps, total tonnage: 1800lbs, total time under tension: 36 seconds, density 150lbs/min)
Difference:
Total volume: -21reps
Total tonnage: -1800lbs
Total time under tension: -84 seconds
Density: -150lbs/min
So in this case using heavier weights will lead to less gain. However if we were to adjust the sets to keep the same volume:
If one adjust the sets
High reps: 3 sets of 10 reps with 120lbs for the chest, each rep lasts 4 seconds, the âworkoutâ lasts 12 minutes (total volume: 30 reps, total tonnage 3600lbs, total time under tension 120 seconds, density: 300lbs/min)
Low reps: 10 sets of 3 reps for the chest with 200lbs, each rep lasts 4 seconds, the âworkoutâ lasts 20 minutes (total volume: 30 reps, total tonnage: 6000lbs, total time under tension: 120 seconds, density: 300lbs/min)
Difference:
Total volume: equal
Total tonnage: +2400lbs
Total time under tension: equal
Density: equal
In this case the second workout will obviously be more effective. When all other things are equal, the workout with the heaviest average weight will always stimulate more growth. Why? Simply because heavier weights increase the âMâ in F = MA compared to lighter sets. So it is the premise of the HTT program that the first type of training to include is heavy lifting then adjusting the sets to have a high enough total time under tension to stimulate muscle growth.
Using an optimal combination of weight and acceleration (moderate loads lifted as fast as possible)
As we stated, Force can be increased many ways. One of the best ways to produce a high level of force and tension is to lift moderate loads in an explosive manner. The only movements that allow that type of training are the olympic lifts and their variations. These movements are by far the most powerful lifting movements that one can do and as an added benefit they involve most of the muscles in the body at the same time, with a special emphasis on the legs, lower back, upper back, traps and shoulder muscles. In fact look at elite weightlifters and for the same bodyweight they have the most muscular legs, back and traps or all athletes who train with weights (even bodybuilders). So it really is a wonder why bodybuilders have not picked up on it!
Well to be fair they DID pick up on it WAY back. When elite bodybuilders were still natural, the olympic lifts were a major part of their training. John Grimek who was considered to be the best-developed man before steroids was also a competitive olympic weightlifter (even went to the World Championships), Steve Stanko who won the Mr. Universe when the title still meant something was also a world class olympic lifter. Bodybuilding legend Reg Park (Arnoldâs hero and model) regularly used power cleans in his training and I could go on and on.
When you look at the physique of these guys youâll agree that itâs an example to follow for natural trainee.
We recommend that easier variations of the olympic lifts be used. The objective is not to win the Olympics but to develop an impressive physique. The complex, technical version of the olympic lifts (full snatch, full clean & jerk) are too hard to learn without a coach rapidly. We want to use exercises that have the benefits of the full lifts without being as complex. We thus recommend the power variations of the lifts from various heights as well as various types of explosive pulls, mainly:
1.Power snatch from the floor
2.Power clean from the floor
3.Power snatch from blocks
4.Power clean from blocks
5.Snatch pull from the floor
6.Clean pull from the floor
7.Snatch pull from the blocks
8.Clean pull from the blocks.
Donât worry, all of these exercises will be explained and illustrated later in the article.
The olympic lifts are also high tension exercises. However these lifts cannot be performed at a high time under tension because they are explosive movements. So for hypertrophy purposes itâs best to keep the reps moderately high (4-6 reps) and the sets high (5-8) to ensure proper stimulation.
At this point we would like to add that a recent study (Bosco et al. 2000) found that a high volume olympic lifting workout produced a marked increase in testosterone (+ 45%) while a classic bodybuilding workout led to an important decrease in testosterone ( - 70%). If you increase your testosterone levels naturally you will increase your capacity to gain strength and size.
What does the program look like?
The basic principles of the HTT program are simple:
1.The program is divided in 3 weeks phases. An accumulation phase (3 weeks) is alternated with an intensification phase (3 weeks) and the process is repeated.
2.The accumulation phase uses 5 sets of 5-6 reps for all the exercises.
3.The intensification phase uses 5-8 sets of 2-3 reps for all exercises.
4.Each workout consist of 4 exercises:
a) a main olympic lifting movement
b) an assistance olympic lifting movement (explosive)
c) a limit strength main movement
d) a limit strength assistance movement
1.There are 4 workouts per week:
a) a snatch-based workout
b) a clean-based workout
c) a jerk-based workout
d) a remedial exercise workout (work on your perceived weaknesses)
1.The rest between sets is minimal:
a) 1-2 minutes during the accumulation phase
b) 2-3 minutes during the intensification phase
What are the exercises that can be used
1.Snatch-based workout (one of each category)
a) main olympic lifting movement
â˘power snatch from the floor
â˘power snatch from the blocks
â˘power snatch from the hang
b) assistance olympic lifting movement (explosive)
â˘snatch pull from the floor
â˘snatch pull from the blocks
â˘snatch pull from the hang
â˘overhead squat
c) limit strength main movement
â˘snatch grip deadlift from the floor
â˘snatch grip deadlift from the blocks
â˘snatch grip deadlift from an elevated podium
d) limit strength assistance movement
â˘Romanian deadlift
â˘Straight legged deadlift
â˘Upright row
â˘Clean-based workout (one of each category)
a) main olympic lifting movement
â˘power clean from the floor
â˘power clean from the blocks
â˘power clean from the hang
b) assistance olympic lifting movement (explosive)
â˘clean pull from the floor
â˘clean pull from the blocks
â˘clean pull from the hang
c) limit strength main movement
â˘back squat
â˘front squat
d) limit strength assistance movement
â˘deadlift
â˘sumo deadlift
â˘Jerk-based workout (one of each category)
a) main olympic lifting movement
â˘split jerk
â˘power jerk
â˘jerk behind the neck
b) assistance olympic lifting movement (explosive)
â˘push press
â˘push press from behind the neck
c) limit strength main movement
â˘military press
â˘incline press
â˘bench press
d) limit strength assistance movement
â˘seated dumbbell press
â˘flat dumbbell press
â˘incline dumbbell press
â˘Remedial exercises workout (one of each category)
a) Biceps exercise
â˘Barbell curl
â˘Reverse curl
â˘Hammer curl
â˘Cable curl
â˘Dumbbell curl
b) Triceps exercise
â˘Nose breaker
â˘Cable extension
â˘Dumbbell extension
â˘Kickback
c) Pectorals exercise
â˘Dumbbell fly
â˘Dumbbell incline fly
â˘Cable cross-over
â˘Pec deck machine
Abdominal work is done for 5-8 sets of 10-15 reps at every workout.
^ And that is why I might have to name my first born âChristian.â
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