Just hit the classic bench workout
Ramp to 1rm
Cluster at 90-3x
80% rest pause-2x
Great work out if any missed this one from CT
I did someone very similar to that in my early 20’s was just an all out back off set aiming for 20. worked well then…Sorry it ended with that.
Couple weeks back, I actually did the classic one, the first iteration.
If memory serves me right, it was
- warmup
- ramp to some nice, explosive reps @ around 90%
- 3 cluster sets
- 3 HDL sets
- 1-2 pump sets
The original cluster was:
Layer #1 Ramp to a daily training 1, 2 or 3RM
Layer #2 Cluster sets, 4-6 reps with 90% of layer #, 2-3 sets
Layer #3 HDL set(s) (essentially a rest/pause set where you do 5 reps/rest 20 sec/4 reps/rest 20 sec/3 reps/rest 20 sec/2 reps/rest 20 sec/1 rep) 1 or 2 sets with 60-70% of layer #1
Layer #4 HDL pump set… You do 5-4-3-2-1 in your set too, but between each “step” you do an isometric hold at the position of highest tension (e.g. on the bench it would be at mid-range)… so it would look like: 5 reps / hold 5 sec / 4 reps / hold 4 sec / 3 reps / hold 3 sec / 2 reps / hold 2 sec / 1 rep… for 1 set with 40-50% of layer #1
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Haven’t done it in awhile but plan on doing it again as soon as I recover from my recent surgery. Layer system got me stronger than anything I ever tried.
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It did seem to do that to many people. I’d say, myself included
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That’s such a great approach! I used to do it a lot, it was the most fun I’ve ever had in the gym. The only issue was that it took ages to complete while working out with some friends and doing the same 
I think it’s time to revisit it! Always struggled with applying similar method for T-Bar deadlift though.
I’m not gonna lie, the amount of training stress from doing layers on movements like the squat, deadlift or their variations is immense. Don’t get me wrong, it works! BUT it can be very draining.
What I suggest if using layers on those lifts is:
A) Do it when you have a day off the next day. In fact, in an ideal world, you’d have a day off prior and after that workout. For example:
Monday: Squat layers or trap bar squat layers + quads and calves
Wednesday: Bench layers + triceps
Friday: Deadlift focus (not layers) + upper back and biceps
Saturday: Overhead press layers + traps and rear delts
B) On the squat, trap bar or deadlift layers you could lower the number of sets for each layer (except the ramp up), doing 1-2 sets rather than 2-3
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I gotta jump in to say that this program is my all-time favorite.
I keep coming back to it, especially when I don’t like the looks of anything else. It’s my comfy t-shirt program, holes in the pits and all.
It’s provided some of the most enjoyable training I’ve ever had, and it fits my personality well.
Thanks for posting the original program, @Christian_Thibaudeau. I’m going to have to give that a go soon.
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In case anyone needs help finding the original article:
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To be fair, that was the second variation of the layer system. I never wrote about the original one. Only posted it in my forum and on the (now defunct) livespill
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Cluster sets are one of my favorite set types! How do you differentiate the cluster sets from the rest pause? Maybe my view on Cluster sets is a little too John Meadows/Scott Stevenson, but in their programs a cluster set is very similar to a rest pause set. Stevenson just incorporates 1 Failure point the 4th mini set or later and you otherwise stop yourself at 4 reps, but the Mountain Dog Cluster set is essentially just straightforward Rest pause. I’m curious how you incorporate it here into your layer system
Imagine it this way: all squares are rectangles but not all rectangles are squares…
What I mean by that is that “cluster” is actually a large family of training methods in which a work set is made up of several “micro-sets”.
For example, here are a few methods that have their own “name” but that are part of the cluster family:
- Myo reps (invented by Borge Fagerli)
- Muscle rounds (which is what Scott uses and that was previously used by Leo Costa in the Big Beyond Belief program)
- Rest/pause variations
- Poliquin cluster (5 single reps with 20-25 sec of rest)
- Miller extensive cluster (4-6 singles with 45 sec of rest with your 3RM)
- Miller intensive cluster (2-4 singles with 46-60 sec of rest with close to your 1RM)
- Performance clusters (dividing a work set in micro-sets of 1 or 2 reps, but using the same weight as you would for a normal set. For example doing 2/2/2/2 instead of 8 normal reps, but using the same weight. That’s to be able to maintain a higher average rate of force development during the set).
And there are others… when we talk about clusters we typically mean the last 4 methods. But it’s all one large family.
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Ok! Very interesting. I was totally oblivious to the last 4 styles of cluster sets until now. Perhaps I need to get out my bodybuilding bubble more. That looks like a fun method for increasing strength.
As an aside, I got your “Maximum Muscle Bible” book you wrote alongside Paul Carter for Christmas, it’s been an awesome read thus far!
They are my favorite strength method. They work great for strength because it’s heavy enough to have a maximal neurological stimulus while having enough reps to give a good growth stimulus.
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