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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It’s a week before your meet or less, you’d be doing single s instead of more reps for just technique practice and to lower fatigue. There are no discussion topics on this book yet. Once 8×3 ceases to improve drop to six reps for three sets 6×3.

GZCL July 27, at 7: Routine critique requirements A weight somewhere in the rep max range. No threads that are answered methof the Gzl, searching, or Google 1. 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 gacl 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.

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

You have given a fresh outlook on the topic. When I began gzvl in powerlifting, I decided to train like a powerlifter—an obvious choice to make at the time. I really love this blog because I learn a mfthod from here and this process is still continuing. When writing your own program using this method, do not stress if you are a few reps above or below that 1: Each tier is a nebulous term.


And it just so happens that fun also builds muscle, which then helps generate greater amounts of strength! This is the 1: No trivia or quizzes yet. And whats the method of progression week by week, i mean how i change reps and sets, only do the amrap set in the 4week? I would suggest some leg curls to help develop your hamstrings for better transfer to your squat, or glute bridges to develop your glutes.

A couple of questions though as a complete beginner; Should I start my workout with T1 and then go T2 – T3? Doing programming based on my own research resulted in much more progress in just 11 months. I’m coming off a PPL program that had me in the gym 6 days a week and I really like it, is there way this could be modified to mmethod 6 days a week?

Same total volume, but higher reps per set mean lower intensities which could make it easier for them to adapt to a lifting routine for the first few weeks. I find the outlined periodization here: Means a lot to me that you’re considering it! At the end of this article is an example month of training for the squat and bench press using my method. That font is horrible. Getting Started with Fitness. Anonymous December 29, at Similarly, adding volume to each tier simultaneously results in like performance decline, just on a longer timeline.

The GZCLP Program: Linear Progression For Beginners (INFOGRAPHIC)

I have had people train with great success full-body three times per week mixing a T1 and T3 lower with a T2 upper, and vice versa.

It is the best gym in Jaipur. Join Date Apr Posts Ah, alright, so when do you recommend that someone starts their own program?

Save your energy in that moment for your primary movement. You also methid that typically this plan is done 3x per week, and lastly we’re supposed to do this in units of weeks where the weekly progression is raising the weight and sets but lowering the reps per set.


Say you have modified your squat stance, or possibly switched from conventional to sumo deadlifts, and you need more practice.

I’m not looking at it, so I could be wrong. It’s like Chinese algebra to me.

Its main advantage is that it’s very flexible and adaptable. I’ll dive more into this shortly, but methld build your program around three different intensity tiers.

Goodreads helps you keep track of books you want to read. The only thing is that you have slingshot bench and safety bar squats as two of the tier 1 lifts.

GZCL Method by Cody Lefever

I’m going to start this today hopefully, one question I don’t have access to a Lat Pull down machine and I’m not strong enough to do that many pull ups, what would you recommend as a substitute, I was thinking possibly band assisted pull ups. I know this is absurdly gushy, but I really thank you.

Not saying this applies to you but I see people lifting weight with the worst form but they are still muscular. Do you see methid my confusion is? This would then start progression again, adding weight workout to workout until they failure to achieve base volume of And the same for T2, i am a bit confused with that. I will be sticking to SL for at least another 6 months before deciding to switch.