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.

Author: Feshura Voodooshakar
Country: Uzbekistan
Language: English (Spanish)
Genre: Finance
Published (Last): 12 November 2008
Pages: 279
PDF File Size: 11.63 Mb
ePub File Size: 17.77 Mb
ISBN: 738-3-18312-666-9
Downloads: 96783
Price: Free* [*Free Regsitration Required]
Uploader: Zuran

GZCL Method

And the programs at the end are useable ones that can also serve as inspiration and direction for those starting their own programming. No problems with that! Once the weight can be lifted for 25 reps on that methos set an in increase in weight should occur. These typically fall into the reps per set range. I personally like to work in four-week blocks.

Swole at Every Height: The GZCL Method, Simplified.

Anonymous December 29, at A weight somewhere in the rep max range. T1 lifts are lifts you want to be strong in and should be a compound Barbell or dumbbell exercise.

GZCLP T2 Progression Progress ten reps methid three sets 10×3 adding weight workout to workout until the failure to reach base volume of 30 reps. Typically these are one gzc, three reps per set. So work up to just one single then? As someone who is at the weight they want to maintain rather than gain, and focusing primarily on the main lift then doing body weight assistance work, how would your program compare for athleticism with something like ws4sb?

  GRECKE BAJE PDF

Run the five weeks.

nethod I should be able to just improvise my entire workout. Moderators have the final word. Squat then Bench B: Simple guidelines for Goal Weight progression: Anonymous June 8, at 3: With T3 exercises, you can move much lighter weights for higher repetitions and really focus on building specific muscles.

These are movements that build the muscles involved with completing your T1 movements. Anonymous July methor, at 8: In T1, you concentrate on moving heavy weights and practicing what could be your competition movement if you’re a powerlifter or a weightlifter. Like two 45 plates PLUS the bar would be Easy to digest and a lot of fun. I metyod the way you broke down the sets and reps, as well as the programming, is so well done.

I’m a novice so this may be a silly question. Felipe December 8, at 1: Feb 27, Leo rated it it was amazing. But yeah, you could say it is more of an advanced novice program.

  APGENCO SYLLABUS FOR MECHANICAL PDF

For example, if your squat is weak due to metyod excessive forward lean, you could help remedy this with a front squat or a good morning.

Squat Bigger With The GZCL Method

This is your primary accessory movement to your squat. Consider that SS or SL will have you do squat, bench, and deadlifts as the equivalent of T1 lifts all on the same day then do squat, OHP, and deadlift all as T1 lifts next workout and then repeat.

You are smart as hell man. If one day is hard, and the other day isn’t too bad, it should be manageable. No medical, injury, or pain related questions 6. Perform your super-sets in your T2 and T3 range. How would you compare this to SL in terms of being a beginner I’m half a month in.