GZCL METHOD PDF
See the infographic below for a quick summary of the method, and a detailed explanation . One of the best things about the GZCL methodology is that you can. Buy GZCL Method: Read 33 Kindle Store Reviews – Sourced from Reddit, lifters, and GZCL himself, this is the most and calculators are based on the general “GZCL Method” for powerlifting.
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Rule Summary gzco for details: General Posting Guidelines click for more info: It covers a lot about strength training and is a very long read much like this metod itself!
This infographic will improve understanding of terms and concepts in gzck to the following paragraphs. Novice lifters and coaches are familiar with traditional, popular models of linear fzcl programs.
Starting Strength, Greyskull, etc. Squat and deadlift T1 should not follow each other, likewise for bench and OHP. It is suggested that a day off minimum be taken between workouts, which makes this a 3x per week schedule, like most LP programs out there.
This does have the negative aspect of slower progression at least when reading, but in practice definitely not than something like Starting Strength where all movements are performed each movement and weight is added each workout. A second negative aspect is the lower lift frequency since the lifter is not performing the squat, bench, and deadlift each workout.
However, the benefit of GZCLP over other linear progression programs is the added volume per workout for each lift through AMRAP sets on the T1 lifts methov the day, as well as the 10 rep sets when that movement becomes a T2 a few days later.
Many common LP programs follow an extremely low volume approach with moderate frequency. This is disagreeable because new lifters need practice, and that requires reps. When needing more recovery while on GZCLP more reps can be left in the tank, thus lowering the overall effort of that workout.
This then gzfl training stress and lessens the recovery debt of that workout. This would then start progression again, adding weight workout to workout until they failure to achieve base volume of When failure to reach base volume of 10 occurs rest for days and test for a 5RM. Do not add weight set to set for any of the workouts. These are to be done at a fixed weight across all sets. Weight is only added when repeating the workout with that movement as a T1.
Progress ten reps for three sets 10×3 adding weight workout to workout until the failure to reach base volume of 30 reps. When failure to reach base volume of 30 reps occurs drop to eight reps for three sets 8×3 and continue to add weight, this too will eventually end with failure to reach base volume of Once 8×3 ceases to improve drop to six reps for three sets 6×3. Once the weight can be lifted for 25 reps on that last set methood in increase in weight should occur. Be modest in this progression because T3 movements will have lower thresholds of weight increases.
Eventually these T3 movements will build intensity and volume to match requirements needed for a potential T2b movement in a full gscl GZCL program, if necessary or desired. Since back isolations can be T2 movements as explained earlier. Once GZCLP recovery is stabilized and progression through two to three cycles is complete adding volume from the bottom up in order to more completely transfer to a truer GZCL approach is recommended.
Msthod approach is detailed below. This can be mitigated by accepting that going full steam into a new training program is likely to result in disaster and a better decision is to get the feet wet first. Start with a single movement per tier, per workout, and keep volume at base levels for each tier. Start increasing the volume of the T3 by mwthod a second movement T3b for a single set of reps. This can be metho for just one day or multiple days. If that is manageable increase that T3b by one set again the next workout while also adding a few reps to zgcl existing T2 movement.
These additional T2 reps can be tacked onto existing mfthod or by adding a whole new set to that tier. By doing so the volume base increases from the bottom up, just as a pyramid should.
Each time the new T3 movement is performed another set should be added until it has reached a base volume level of Do not add more than three movements; stop adding reps when each movement has a base volume of After three T3 movements with 30 total reps each has been added, without any recovery issues, push the T3a movement up to 50 reps total each workout it is performed.
This will expose the novice and intermediate lifter to very high rep sets and could act as an initial exposure to different effort increasing training methods, rest-pause as an example.
This approach will finalize effort and work capacity needed to make a sustainable switch to a second T2 movement if desired.
Once achieved the lifter is essentially running a personalized model of GZCL built around their means and abilities. From there they have a solid understanding of how to adjust training variables up or down to achieve training goals. These variables are most commonly recognized as intensity, volume, and effort.
If increasing volume from top to bottom were to occur the lifter would likely see an immediate positive gzdl from the added T1 volume, but they would quickly be adding too many reps assuming it was done semi-intelligently with rep addition via singles to the T1 to the most intense tier and their work capacity could not maintain efforts, and recovery debt would require bankruptcy. Similarly, adding volume to each tier simultaneously results in like performance decline, just on a longer timeline.
Building from the bottom up builds muscular endurance and work capacity, each of which are needed to successfully and sustainably progress all tiers.
Maybe metjod doesn’t matter, though I’m curious. Is this supposed to be run 3 metuod 4 days a week? How to fit in conditioning? I love prowler sprints and rows, what would be your advise on that to not hinder gains on main lifts? Since those two exercises are rather taxing on legs. Is it ok to add some vanity stuff for beginners like biceps, triceps, rear delts or abs similar to T3 progression?
Once per week at first until you get a handle on your recovery means. After that bump it up to 2x per week at most. Yes, that would fall into the T3.
Like with the conditions work start with one movement for just a few sets of range and then increase the number of movements as you adapt. Just wanted to say I saw you when you first starting posting here and was like “meh” now I gxcl jelly.
Thank you very much, I appreciate your input and all the work you are doing with giving out interesting stuff. I was looking for new program to start in a couple of weeks and your post was like Christmas gift. Will definitely give it a shot, for at least months. Also no offense but you seem to way overcomplicate a very simple idea.
So much easier haha. Except that’s an oversimplification. All three mthod those improve strength, hypertrophy, and endurance relative to their intensity range. There’s also a lot more to programming for performance than improving those things. It would be extremly useful ggzcl you gave definitions for all these acronyms and weird words. What does Zero Weight mean in the context. Is that the starting point?
Why would you do a Zero Weight exercise? The exercises that use the Olympic bar have you add the weight of the bar to the equation. Like two 45 plates PLUS the methoc would be But for an exercise like the Lat Pulldown or DB row, you don’t need to add additional weight. The gzlc has a set weight and the dumbbell weighs what it says on the side, both require you adding zero additional weight. Kindof an interesting way to put it. I wouldnt describe a 10lbs dumbell as zero weight, but technically it is zero weight added I suppose.
Yeah, as non native english reader – It’s really difficult to read. Not to mention understanding. Hey guys, gzcl2 here, burritos are back gzzcl the menu, just eat them in-between curl sets in the squat rack. I’ve had good success by using my own program utilizing your original method.
Going to give the rippler a try for my upcoming cut. Still reading everything, but currently I’m doing SL5x5.
How would you compare this to SL in terms of metnod a beginner I’m half a month in. Honestly that’s got a lot to do with individual differences. I’ve made a lot of strength-gains with your training method. Although I’m mtehod not following it anymore at least for some time now, since I have new goalsI’ll sure as hell use it once powerlifting will be my primary goal again. Keep up the good work!
On a calendar sense, yes. I usually think of my days of the week in terms of training days or not. Do you not recommend 2 consecutive days in a row off at least once a week like many other lp programs? I have been lifting since last May, yzcl on a cut. Have dropped down about 40 pounds, so close to my goal weight of pounds before I start a bulk. I did greyskulls for a while, stalled, switched to BBB but 4 days a week was something I didn’t have time for and am either going to go back to greyskulls but may try this instead.
You could do 2 days off in a row. If a lifter was going to go 3x per week they could definitely train Mon, Weds, Fri.
Squat Bigger With The GZCL Method
Then have the weekend off. Oh god, I feel like we’re about to go down that body building forum “how many days in a week” rabbit hole.
Doing programming based on my own research resulted in much more progress in just 11 months. My deadlift alone went up from to in that span.