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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The GZCLP Program: Linear Progression For Beginners (INFOGRAPHIC)

Is it primarily for powerlifting and hypertrophy? Have dropped down about 40 pounds, so close to my goal weight of pounds before I start a bulk. The weight will get heavy as you move up. Let me know how it goes! Using those guidelines and an understanding of your own abilities you can choose what weights to use, for how many reps, across your choice of sets, with the exercises you want, and exactly how you methid progressively overload and thus make strength and hypertrophy progress!

An example of this would be high bar squat if you were to use is as an accessory to a low bar squat. ON the tzcl each workout is a compound movement with the other two tiers being assistance movements, i. It covers a lot about strength training and is a very long read much like this post itself! Fitness submitted 2 years ago by gzcl.


For example, if your squat zgcl weak due to an excessive forward lean, you could help remedy this with a front squat or a good morning. You say that we should swap T1 and T2 every repetition of A and B.

Squat Bigger With The GZCL Method

I find the outlined periodization here: These should be rarely programmed below eight above 15 reps at a time. That’s kinda crazy considering many novices on SS are squatting 2 plates by 3 months.

This is how you maintain the relationship of volume to intensity that builds a more balanced pyramid. Be respectful, civil, and charitable gzxl. Bookmarks Bookmarks Digg del.

This allows the lifter to build and improve work capacity. Those are also great for building core stability. Like two 45 plates PLUS the bar would be I’m quite confused though. Should feel like an RPE 8 ish. So, which to hit first depends on individual differences? An example Bench Press workout: Squat and deadlift T1 should not follow each other, likewise for bench and OHP.

Anonymous July 31, at 8: This us usually a competition or high-skill movement. This program has a much slower progression mdthod SL. When they have a goal in mind? For T3 lifts, you increase the weight by the smallest possible increment once you can do methkd reps during the last set. Do you think I can do the 5 week program in conjunction ggzcl Candito’s advanced bench program? GZCLP T2 Progression Progress ten reps for three sets 10×3 adding weight workout to workout until the failure to reach base volume of 30 reps.


The GZCLP Program For Beginners (Infographic) | Say No To Broscience

Progress ten reps for three sets 10×3 adding weight workout to workout until the failure to reach base volume of 30 reps. Tier Two T2 This is your primary accessory movement to gzdl squat.

The purpose meyhod the Third Tier is to build your body so that when it comes time to move heavier weights you have the muscle mass required to do so. In order to build a tall and structurally sound pyramid, its foundation must be wide enough to support it!

Great article by they way. T1 – bench; T2 – squat; T3 – Lat pull down Day 4: