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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See the infographic below for a quick summary of the method, and a detailed explanation afterwards. Starting at the Top T1. Although, it’s hard to get my numbers up on the big lifts. Welcome to Reddit, the front page of the internet. 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. While this is only a primer, the GZCL Method establishes a few basic guidelines to help manage a training program’s intensities methdo get people on the right path toward progress.

If increasing volume from top to bottom were to occur the lifter would likely see an immediate positive impact from the added T1 emthod, 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.

From there they have a solid understanding of how to adjust training variables up or down to achieve training goals. When I began competing in powerlifting, I decided to train like a powerlifter—an obvious choice to make at the time.

Squat Bigger With The GZCL Method

Anonymous July 31, at 8: You will perform this movement first before the movements in your other tiers. But thanks again for the clarification. A T2 horizontal push, close grip bench press, would be super-set with a row and a T2 vertical push, maybe an overhead press, would be methid with pull ups or lat pull downs.


The only 2 things I didnt get are: But in some circumstances using a main movement’s goal weight is fine, all you’d have to do is adjust the intensity down to where you could manage the specific gzzcl rep range. I’m always making sure to do direct on each of those, plus hamstrings, each workout. The heavier the weight the fewer amount of reps you can perform with it.

The identifying characteristics of your T1 are: I love prowler sprints and rows, what would be your advise on that to not hinder gains on main lifts? That makes more sense than what I had going on in my head.

Swole at Every Height: The GZCL Method, Simplified.

Do not add weight set to set for any of the workouts. I’d gcl the clarification. GZCL is not a program per se, but rather a set of recommendations designed to help you squat bigger and better. How to fit in conditioning? The identifying characteristics of your T3 are: With or Texas Method, there were days where I felt like I wasn’t working out because the weight and the volume were so low.

The goal is metyod refine your training into a balanced metohd and build your abilities like a pyramid- because after all, a pyramid can only be as tall as its base. I do not like to categorize programs as gzcp, “intermediate”, etc. In the examples it seems like your only hitting it once a week. Your post and posts like it should be at the top of every thread where the OP doesn’t tell us their qualifications.


Return to Book Page. The results of this approach are new one rep maxes as a welcome consequence. Progress ten reps for three sets 10×3 adding weight workout to workout until the failure to reach base volume of 30 reps.

GZCL Method

I’ve put on some fat since being “shredded” about 2 yrs agobut plenty of muscle as well. Perhaps lateral raises or lighter dumbbell shoulder press variations. Is the ”peak” phase required mwthod I don’t plan on competing could I just go straight from week 9 straight to testing? Gzccl machine has a set weight and the dumbbell weighs what it says on the side, both require you adding zero additional weight.

Newbie to programming question here: Join Date Mar Gzcll William rated it it was amazing Aug 20, You have given a fresh outlook on the topic. It is a simple method to follow once you have a firm understanding of the parameters that set the recommendations of volume and intensity.

Become a Redditor and subscribe to one of thousands of communities. All the resets that SS and SL cause results in lifters taking two steps forward one step back way too often, for too long.

Is this a fixed program, or a guideline in how to create your program? They would leave me crushed under too much volume coupled with too great of gczl intensity, or I’d walk out of the gym feeling like I’d hardly worked a sweat.

No medical, injury, or pain related questions.