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HE GROWTH LAYER SET

Discussion in 'Training' started by Zillagreybeard, Apr 15, 2021.
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Zillagreybeard
Zillagreybeard
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  • Apr 15, 2021
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HE GROWTH LAYER SET – This method takes advantage of the 4 mechanisms of muscle growth, all layered into a single set.  These 4 layers, performed in the optimal sequence, will stimulate maximum growth. First, select an exercise and the right weight. Make sure it’s an exercise in which the target muscle can be stretched under load with maximum tension. Weight: about 70% of max.
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Layer 1 – Do 4-6 reps with a 4-second negative. Do the eccentric phase slowly (4 seconds) and use the fullest range of motion possible to really 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. That should be 4-6 reps.
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Layer 2 – Do 3-5 regular speed reps. Without rest, switch to regular reps. The eccentric is done under control but not slow. Take about 2 seconds to lower the weight, but there’s no need to count. Push as hard as you can on the concentric portion. You can even use some momentum when you feel like you can’t complete normal reps. Go close to failure. Just make sure to finish on a completed rep instead of failing midway or at the bottom. You’ll need to start the next layer from the top. You should get 3-5 reps in this layer.
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Layer 3 – Do a single 8-10 second negative. Finish the dynamic portion of your set by doing one last super-slow eccentric. Don’t worry about not being able to lift it back up; you won’t have to.
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Layer 4 – Hold the bottom stretch 15-45 seconds. Try to “pull with gravity” to get an even deeper stretch. Hold that position for as long as tolerable. Most will reach 15-20 seconds. Getting to 45 seconds puts you in the badass category.
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Remember, this is done as a continuous set. There are no pauses between layers. One set is enough if done properly, maybe two. You can do one or two “normal” sets to prepare yourself for the intense effort to come, but if you feel like you can do more than two work sets, you didn’t do it right! –

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