Wave Ladders and Concurrent

Training
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Hey Thib, quick question about The Layer System program. Was wondering if you could incorperate wave ladders instead of cluster sets. Also, can you use concurrent periodization for the Layer System for example:
Week 1: Regular Bench
Week 2: Close grip bench
Week 3: Floor press
Week 4: Banded bench
Week 5: Regular bench

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  1. Well, if you understand the layer system you don’t need to use the same methods as in the article. The layer on which you have clusters is a layer where you use around 88-92% of your max. So any technique that can be done it that zone could be used. The problem with wave ladders in that context is that they would increase the volume of the session too much since you would have to do 9 sets to have enough work in the correct zone. Even though some of the sets are not max effort, I still feel that it is too much, considering the number of sets you have to do on the exercise in the session.

  2. That’s not what concurrent means. Concurrent means training several physical qualities in the same block of training. Rotating exercises like that is simply that: rotating exercises, there is no fancy name for that (even though some people would call it conjugate). And you know what? You can do whatever your want, if your training, do what motivated you. BUT I would never recommend rotating the lifts every week on the layer system. It’s a system based on maximizing neural efficiency which requires sticking to the same lift for some time. You should stick to the same lifts for 3 weeks before changing.

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Ok got it. Anyhow, in the layer system article, it says to do 12 working sets on the bench press and thr incline press, witch equals 24 sets in a week. Is that too much? Thanks for your response!

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Its no worse than doing 3 exercises for 4 sets each twice a week.

And since you only do that one exercise in the session the daily volume is actually low… while 12 bench press sets might seem like a lot, 12 sets per session total is not

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