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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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But where is the Back Work? I’m assuming you do all 4 workouts in a week, so you do workout A2 once a week For all T1 lifts, in this example benchpress, you start by doing 5×3, adding 5lbs every time until you fail. The ideas behind it make a lot of sence. This us usually metho competition or high-skill movement.

Thanks for the clarification! Man, this concept has really cemented lifting as my favorite activity. The deadlift wave forms took a lot out of me and I didn’t think it’d work as well when plugged into the UHF plan due to the nature of it being full body. Walk the road to two plates! The First Tier is about refining your technique and building confidence with significant intensities and manageable volumes. Great article by they way. Tier One T1 This is your main compound movement for the day—in this case, the squat.

PR’s on their totals in 12 weeks. Sumit Pareek July 30, at 2: When adding new T3b, and T2b, are there accessories that, in your opinion, are most needed by novice lifters maybe direct tricep or calf work? Should feel like an RPE 8 ish.

All three of those improve strength, hypertrophy, and endurance relative to their intensity range. Might fit what you’re looking for. How many times do we see in this forum threads about people stalling on those programs within a month or two? I have had people train with great success full-body three times gzco week mixing a T1 and T3 lower with a T2 upper, and vice versa. You will find in this Second Tier, or T2, that it closely resembles the structure of common strength building routines.


mefhod I do have one question: But yeah, you could say it is more of an advanced novice program. Would you program power cleans or pullups as T1 excercises?

The GZCLP Program: Linear Progression For Beginners (INFOGRAPHIC)

Using my own program based off of GZCL, incorporating lots of heavy singles, doubles, and triples, has put 45 lbs on my bench, 15 lbs on my OHP, 50 lbs on my squat, and 70 lbs on my DL doesnt really count because I started properly doing sumo vs my old form in about 4 months, while gaining maybe 5 lbs of bodyweight.

I stumbled upon this post last night via an obnoxious series of fitness blogs extolling their own rehashed versions methox classic lifting styles.

Also, what are the limits for a good T1 excercise. With methdo the nutritional food, regular exercise, physician consultancy is also required. Do they count as T2?

Likewise for incline bench to bench press and overhead press. Simple guidelines for Goal Weight progression: It’s crucial to feel confident under the bar in order to move around heavier and heavier weights. The grind was really starting to get to me.

Not to mention understanding. Think of building strength as a pyramid, which can stand as tall as its base allows. You should always be able to complete Second Tier work. If I could ask one more question, how long are your cycles? I considered sheiko, mdthod, smolov, and other methods of building my big lifts back up, but they just didn’t appeal to me as meethod interesting or safe. The identifying characteristics of your T3 are: Also is every workout different?


These variables are most commonly recognized as intensity, volume, and effort. Nearly every lifter can squat and deadlift pounds with persistence, proper form, and the right gzco. Coach Bear temji yahoo. GZCL July 27, at 7: If so, can you tells us what novies should expect time wise?

Swole At Every Height. I’m quite confused though.

I’ve also written for bodybuilding. Out of curiousity, it seems that for any one T1 exercise, you only raise the weight every 4 sessions. I would definitely share this on other platforms as well.

Run the five weeks. In fact I had front squats programmed for me but unfortunately my front rack position is in the dumpster so I opted to do SSB squats instead. I know methld his method is a matter of method and that his setxreps is varied to fit each individual, but still, gzcp bacis template should be outlined the spreadsheet is out but for assistance excercises and the volume of that.

Swole at Every Height: The GZCL Method, Simplified.

gzck Once the weight can be lifted for 25 reps on that last set an in increase in weight should occur. I almost missed it since it wasn’t in the thingy which makes sense; it doesn’t need a spreadsheet.

After that bump it up to 2x per week at most.