Gzclp

GZCLP is a linear progression strength program for beginners, gzclp. It is a simpler variation of the GZCL program methodology gzclp more rapid progression.

Updated On: December 06, One of the biggest things that prevent novice lifters from progressing is having a poor workout routine. Here at Set for Set, we believe it's beneficial to incorporate a trusted workout routine, whether you are a beginner or an experienced lifter. This innovative routine is a beginner-level linear progression program 3 or 4 day routines , meaning you consistently increase the weight of the lift every week. The concept of the program revolves around main compound exercises focusing on training volume, intensity, and frequency. While this routine best suits beginners, anyone looking to increase strength can benefit from this program, especially powerlifters.

Gzclp

It is a highly popular alternative to Starting Strength and Stronglifts due to its effectiveness and flexible structure. Tier 1 T1 : a primary compound lifts squat, bench, deadlift, or overhead press , done for 5 sets of 3 reps at the heaviest weight. Tier 2 T2 : a secondary compound lift, done for 3 sets of 10 reps at a lighter weight. This type of structure allows you to train the lower rep ranges for strength, while also training the higher rep ranges for muscle to help ensure you develop a balanced physique. GZCLP is designed for beginner and novice lifters looking to build muscle and strength. It is a highly customizable program that emphasizes linear progression and periodization, and can be modified to suit the specific needs and goals of the individual lifter. Customization: The GZCLP is highly customizable, which allows lifters to tailor the program to their specific goals and needs. Proven results: Many lifters have reported successful progress using the GZCLP, including increases in strength and muscle mass. Linear progression: The program emphasizes linear progression, which means that the lifter gradually increases the weight on the bar over time. This can be an effective way to build strength and muscle mass. Periodization: The GZCLP incorporates periodization, which involves planned variations in training volume and intensity over time.

It's designed for beginners.

Sample Exercise Progression. As mentioned, the GZCL method was created by competitive powerlifter Cody Lefever after years of trial and error with other training methodologies in preparation for the IPL Worlds, an international powerlifting competition renowned for hosting top competitors. As a student of science and a fitness enthusiast, Lefever was always looking to gain an edge on his competition, ultimately discovering the highly-respected Wendler program, another popularized powerlifting program developed by Jim Wendler, famous for squatting pounds and achieving an elite pound total in competition. Just like that, the GZCL method was born. As we will explain later, GZCL method is not a program , but a method or style of training.

As GZCL is more of a framework than a strict program, there are many ways to adapt GZCL principles to existing training and find a version that fits your needs. Still, many folks including GZCL himself have taken the time to create great spreadsheets worth trying out — including many that will calculate the weight required for the major lifts. If you find any of this useful, please consider donating to GZCL. Otherwise the programs will not make sense. General Gainz jacked and tan 2.

Gzclp

GZCLP is a linear progression strength program for beginners. It is a simpler variation of the GZCL program methodology with more rapid progression. It is highly customizable, allowing the individual to select a variety of lifts to perform over the course of the program. Boostcamp has a free app version of GZCLP 3 day and 4 day versions that you can use directly from your phone. Boostcamp is free on iOS and Android.

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Day 4. Once you can no longer do 5 sets of 3 reps at that particular weight, you then continue with that same weight in the next workout but do it for 6 sets of 2 reps instead. Finally, among the six programs listed above, Cody Lefever also offers a bonus program called General Gainz. The GZCL program takes a tiered approach to progression, basing lifting numbers off of your 1RM and your goal weight, and scheduling varying days of volume over the course of days per week. If you still can't finish - you move to "Stage 3" - 10 sets of 1 rep. Eat enough calories: Make sure you are consuming enough calories to support your training and recovery. Luckily, conversations are happening every day in their Reddit community. We hope to make great programs like nSuns into an automated, personalized, and easy-to-view digital format for those not familiar with spreadsheets. Tier 2 T2 : a secondary compound lift, done for 3 sets of 10 reps at a lighter weight. If you couldn't finish all sets, you switch to the next stage. My shoulders and back literally exploded, I don't know who I am anymore. The GZCLP program is demanding, so the body needs a balanced diet in order to maximize growth and recovery. The progression in T1 involves adding weight session by session until you can't meet the rep scheme, and then adjusting the set and rep structure as per the GZCLP protocol. Day 3. If you still can't complete the workout, rest for a few days , then start over with a lighter weight.

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With that said, the GZCL method is tailored for powerlifters and those eager to progressively and intelligently increase strength, typically with the four standard lifts but again, can be applied in a multitude of training circumstances. Useful Resources. You are now in the 10 sets of 1 rep stage of progression. Linear progression: The program emphasizes linear progression, which means that the lifter gradually increases the weight on the bar over time. In fact, the progression protocol itself was designed much like a beginner powerlifting progression program. Completed RPE. Rinse and repeat until you fail 1 reps before you restart the cycle. Kyle Ustach Author. Bonus: General Gainz. If you happen to give it a try, let us know how it goes!