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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I stumbled upon this post last night via an obnoxious series of fitness blogs extolling their own rehashed versions of classic lifting styles. I really hope it impacts your training positively forever, because damn I almost missed it since it wasn’t in the thingy which makes sense; it doesn’t need a spreadsheet.
For instance, SS is written as 3×5 or ‘3 sets of 5’. How’s training going with the simplified version? A second negative aspect is the lower lift frequency since the lifter methd not performing the squat, bench, and deadlift each workout. This is disagreeable because new lifters need practice, and that requires reps.
Keep going on SL until you at least hit a deload or two in SL. Do not add weight mthod to set for any of the workouts. When I began competing in powerlifting I decided to train like a mwthod, an obvious choice to methov at the time. That is basically it, only the progression is slightly more complicated than a typical LP.
As with any accessory movement, it should improve upon your ability to squat bigger and better and should be performed in the reps per set range for a total of reps total. How do I know which category a lft falls in?
GZCL Method by Cody Lefever
Choose movements in this tier for each workout. I’ve also written for bodybuilding. It is a simple method to follow once you have a firm understanding of the parameters that set the recommendations of volume and intensity. My main goal is weight loss and I’ve been combining bodybuilding and cardio for 4 to 5 months. These are done at the very end of your workout.
This is how it would rotate. No threads that are answered by the Wiki, searching, or Google 1. Think of this as the skeleton you build your program on, mefhod skeleton’s general structure should be reflective of your recovery ability. Simple guidelines for Goal Weight progression: If you choose, you can continue to squat here for higher-volume training. Once 8×3 ceases to improve drop to six reps for three sets 6×3. The T3 contains movements that train body parts which you have identified as lagging.
Now you’re moving into zgcl territory! Work in the T1 should be methoc with little to no grind. It’s crucial to feel confident under the bar in order to move around heavier and heavier weights. Progression on T3 — how often should I add weight if I’m capable of such thing? Can’t it be a linear progression? After three T3 movements with 30 total reps methkd has been added, without any recovery issues, push the T3a movement up to 50 reps total each workout it is performed. After mehtod nearly pounds on my total over the course of 10 months I looked back through my training logs and found patterns, which then developed into the GZCL Method.
Hell, it’ll work with any lift you want to improve, but I’ll warn you right now that gains come only with hard work, time, and patience.
Tier Two T2 This is your primary accessory movement to your squat. I personally like to work in four-week blocks.
I will be sticking to SL for at least another 6 months before deciding to switch. After finishing up a 3 month, 20lb cut, I was exhausted and losing motivation also feeling a little bit depressed about losing lb off my squat post hernia repair. Be respectful, civil, and charitable 2. I love prowler sprints and rows, what would be your advise on that to not hinder gains on main lifts?
Now that I got your attention. Want to add to the discussion?
The GZCLP Program: Linear Progression For Beginners (INFOGRAPHIC)
Rian rated it it was amazing May 25, Let me know how it goes! This allows the lifter to build and improve work capacity. Shouldn’t it be the opposite as per the diagram?