The GZCL Method
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The GZCL Method, Simplified. When I began competing in powerlifting I decided to train like a powerlifter, an obvious choice to make at the time. However, none of the preexisting programs feltright. They would leave me crushed under too much volume at too great intensities, or walking out of the gym feeling like I hardly accomplished anything, sometimes worse bored! As it turns out, many others have had the same experience with popular powerlifting centric programs. I needed to find a sweet spot to train, somewhere between the heavy weights of a powerlifter and the higher volumes of a bodybuilder. In so doing I developed, almost unknowingly, my own training methodology. After putting nearly 100 pounds on my total over the course of 10 months I looked back through my training logs and found patterns, which then developed into the GZCL Method. Two years after its conception my total has again gone up by nearly 100 pounds more. This article describes the perimeters and guidelines for my method. It is not a program, but more of a set of recommendations for lifters to follow in their pursuit of greater strength, and with the right diet, size! Building Your Pyramid The first step in building your own program based on the GZCL Method is to envision yourself as if you were a pyramid. The weight you can lift is its height and your work capacity its base. Are you currently more like a tower, lacking capacity, in other words volume? Or are you flat and broad like a mesa, lacking maximal strength? The goal is to refine your training into a balanced approach and build your abilities like a pyramid because after all, a pyramid can only be as tall as its base. In this approach you can become stronger and build muscle in similar relations. Beginning with a Goal Weight Some call this a “Training Max.” But I find common ways of defining a training max are lacking. With the GZCL Method your training max is a weight somewhere in the 23 rep max range. This is a weight you can already do! The purpose of your Goal Weight is to move that weight faster, with higher quality, and greater repetitions. You progress by increasing your goal weight after each training cycle by an amount you feel is reasonable after analyzing your performance at the end of that cycle. I personally like to work in fourweek blocks. In this way your progress is multifaceted. Rather than chase a new one rep max you are instead improving your speed, rep quality, and capacity. The results of this approach are new one rep maxes as a welcome consequence. If it sounds confusing, don’t worry; it will make perfect sense after the read through and checking out my sample program at the end. Starting at the Top (T1)
The peak of your pyramid represents your Goal Weight. The heavier the weight the fewer amount of reps you can perform with it. And like with all things there is an ideal range of performance within what I call the First Tier, or T1. The identifying characteristics of your T1 are: 1. Your Main Movement for the day: Squat, bench, deadlift, overhead press, or any other compound barbell or dumbbell movement. This us usually a competition or highskill movement. You will perform this movement firstbefore the movements in your other tiers. 2. The Intensity Range for Your Main Movement: 85 to 100% of your Goal Weight. 3. The Volume Range for Your Main Movement: 1015 total repetitions, broken into your desired set/rep structure. Typically these are one to three reps per set. Very rarely should it be programmed above that. Example 1 Squat: 5 sets, 3 reps
Example Example Example 4 2 3 Bench Deadlift: Overhead Press: 5 sets, 2 Press: 4 sets, 3 reps 3 sets, 3+ reps reps * *(+) Signifies as many reps as possible (AMRAP) on last set
Work in the T1 should be completed with little to no grind. Should you find yourself grinding the weight, decrease it, and complete your total volume for the day. The First Tier is about refining your technique and building confidence with significant intensities and manageable volumes. All too often lifters infrequently handle intimidating loads and by doing so they lose psychologically to the iron before they’ve even lifted it! By working within the T1 frequently and practicing its movement you are developing your abilities to handle greater weights, both physically and psychologically. Building Strength in the Middle (T2) This middle section of your pyramid is what supports your maximal strength and holds it together with your base, the foundation of it all. You will find in this Second Tier, or T2, that it closely resembles the structure of common strength building routines. And like the T1 your T2 can and should be built around your abilities. The identifying characteristics are: 1. Your Primary Accessory for Your Main Movement: This is a lift that builds the Main Movement of your T1. You do this after you have completed your T1 sets and reps. 2. The Intensity Range for Your Primary Accessory: 6585% of your Goal Weight. 3. The Volume Range for Your Primary Accessory: 2030 total repetitions, broken into your desired set/rep structure. These typically fall into the 58 reps per set range. These should rarely be programmed above 10 reps at a time. Day 1 T1: Squat: 5 sets, 2 reps
Day 2 T1: Bench Press: 5 sets, 2 reps
Day 3 T1: Deadlift: 5 sets, 2 reps
Day 4 T1: Overhead Press: 5 sets, 2 reps
T2: Front Squat: 4 sets, 5 reps
T2: Decline Bench: 4 sets, 5 reps
T2: Good Morning: 4 sets, 5 reps
T2: Incline Bench: 4 sets, 5 reps
You should always be able to complete Second Tier work. If you cannot you either programmed too heavy (if you fail reps) or too much volume (overwhelming fatigue.) It should be rare that the T2 movement is not performed each day. This is where your general all around strength is built. An example of this would be that the front squat is a great accessory for both the squat and deadlift; therefore it has a general application to a powerlifter. Likewise for incline bench to bench press and overhead press. Another great thing about the T2 is that if you need or want extra practice with your T1 movement you can certainly program more of the same in those blocks. Say you have modified your squat stance, or possibly switched from conventional to sumo deadlifts, and you need more practice. This is where you can build the movement pattern through repetition and build the strength of that movement through progressive overload. In this way it can be very similar to Jim Wendler’s 5/3/1 “Boring But Big” template. The Second Tier is where capacities at middle to upper range intensities are built. The Foundation of it All (T3) This is where the fun is. And it just so happens that fun also builds muscle, which then helps generate greater amounts of strength! Here in your Third Tier, or T3, you become a bodybuilder. The T3 contains movements that train body parts which you have identified as lagging. These movements should train the muscle groups which have been the primary or secondary movers responsible for completing the work in your T1 and T2. What I mean by this is that lets say you feel your shoulders are lagging in development. To combat this, at the end of your overhead press day you can perform various other deltoid focused movements. Perhaps lateral raises or lighter dumbbell shoulder press variations. If on your bench day you feel your chest is lacking then perform cable flys. Traps looking scarce on deadlift day? Do your shrugs. The purpose of 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 this tier choose one to two movements, sometimes three if time and energy permits, and complete the work as arranged. The identifying characteristics of your T3 are: 1. Your Secondary Accessories for your Main Movement: These are movements that build the muscles involved with completing your T1 movements. These are done at the very end of your workout. Choose 13 movements in this tier for each workout. 2. The Intensity Range for Your Secondary Accessory: 65% or less of your Goal Weight (if using a major movement in this range), or a weight that can be completed for 812, sometimes more, reps at a time. 3. The Volume Range for Your Secondary Accessory: 30 or more total repetitions for each movement performed in your Third Tier. Set up in whatever set/rep structure you prefer. 4. Common choices are: 3x10, 2x15, 4x8, and 3x12. These should be rarely programmed below eight above 15 reps at a time.
Day 1 T1: Squat: 5 sets, 2 reps T2: Front Squat: 4 sets, 5 reps T3: Leg Curl: 3 sets, 12 reps Leg Extension: 3 sets, 12 reps
Day 2 T1: Bench Press: 5 sets, 2 reps T2: Decline Bench: 4 sets, 5 reps T3: Dips: 3 sets, 12 reps Triceps Extension: 3 sets, 12 reps
Day 3 T1: Deadlift: 5 sets, 2 reps T2: Good Morning: 4 sets, 5 reps T3: Shrugs: 3 sets, 12 reps Upright Row: 3 sets, 12 reps
Day 4 T1: Overhead Press: 5 sets, 2 reps T2: Incline Bench: 4 sets, 5 reps T3: Arnold Press: 3 sets, 12 reps Lateral Raise: 3 sets, 12 reps
The Third Tier work is where you chase the pump! Remember, the goal is to build the muscle so in the Third Tier you should not be reaching a failed rep earlier than about eight to ten. This is all about fatiguing the muscle through adequate repetition. Failed reps here should be less an issue because ideally these are isolation movements, or at most, compound movements at lighter weights. These are done at the end of your workout. So by the time you get here expect to be fatigued. Do not be surprised when you find yourself handling less weight than what you use normally. This is not about moving the weight, but working the muscle. That means you need to complete sufficient repetitions rather than overload the intensities. But where is the Back Work? (And Biceps Too!) This is a common question when people ask about my GZCL Method. And the answer is simple: Supersets. I prefer to train the muscles of the back multiple times per week. This is done by supersetting T2 pressing movements with similar sets/reps with a pulling movement, usually in the same planes of movement. A T2 horizontal push, close grip bench press, would be superset with a row and a T2 vertical push, maybe an overhead press, would be superset with pull ups or lat pull downs. A pulling movement’s one rep max is rarely known, or performed, so it is best to load these according to the sets/reps required. Biceps isolation exercises are also treated in this same fashion. I do not recommend that lifters attempt to superset their T1 movements. Save your energy in that moment for your primary movement. Perform your supersets in your T2 and T3 range. Supersets are also a great way to increase work capacity via increasing workout density the amount of work done in a specific time limit. An example Bench Press workout: (T1) Bench Press (T2) Decline Bench SuperSet with: Barbell Rows (T3) Dips Superset with: Upright Rows
@85% @65%
3 reps 5 reps
5 sets 6 sets
135 lb. Body Weight 100 lb.
5 reps 12 reps
6 sets 3 sets
12 reps
3 sets
Triceps Extension Superset with: Biceps Curl
45 lb.
12 reps
3 sets
45 lb.
12 reps
3 sets
Putting it All Together! You now have an overview of your pyramid, how it’s structured, and the important details that make up each major component of that structure the First, Second, and Third Tiers. Here’s the gist of it: 1. T1: Main Movement, 85100% of Goal Weight, 1015 total reps, this is a single exercise. 2. T2: Primary Assistance, 6585% of Goal Weight, 2030 total reps. One to two different exercises. 3. T3: Secondary Assistance, 65% or less of Goal Weight, 30+ total reps. One to three different exercises. I’m sure you have already noticed a volume relationship inherent in my method. This is the 1:2:3 Rule for Volume: For every one rep you do in the First Tier do two with your Second Tier Primary Accessory, and then three reps with each of your Third Tier Accessories. This is how you maintain the relationship of volume to intensity that builds a more balanced pyramid. Remember, there are no “hard” rules in the GZCL Method, more so guidelines or gradients; but “rule” just sounds better. When writing your own program using this method, do not stress if you are a few reps above or below that 1:2:3 ratio. The goal is to give balance to your structure; it doesn’t have to be mathematically perfect. One great thing about this methodology is that it is very flexible. I have had people train with great success fullbody three times per week mixing a T1 and T3 lower with a T2 upper, and vice versa. At the end of this article is an example month of training for the squat and bench press using my method. However you lay it out is entirely up to you. Once more, it is a method not a program! Though if you want to retest your Goal Weight I do recommend the last week of your training cycle (no less than three weeks!) that you work up to a single set of max reps of 100% of your Goal Weight. This is also known as an AMRAP, or, As Many Reps As Possible. This is denoted as a simple “+” sign. By working up to that 100% Goal Weight AMRAP set you can gauge your progress and get a good idea of what the next Goal Weight will be for the following training cycle. Simple guidelines for Goal Weight progression: Two reps on 1+AMRAP @100% add five pounds Three reps on 1+AMRAP @100% add ten pounds Four or more reps on 1+AMRAP @100% add 15 pounds. It is a simple method to follow once you have a firm understanding of the parameters that set the recommendations of volume and intensity. 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 will progressively overload and thus make strength and hypertrophy progress!
The best programs are ones customized to the individual athlete. By using the GZCL Method you can intelligently draft your own program, custom fit to your goals. Example Programs Squat Week One
Week Two
Week 3
Monday T1: Squat 85% 5 Reps x 3 Sets
Monday T1: Squat 90% 3 Reps x 4 Sets
T2: Front Squat 65% 8 Reps x 4 Sets
T2: Front Squat 70% 6 Reps x 5 Sets
Monday T1: Squat 87.5% 3 Reps x 1 Set 92.5% 2 Reps x 2 Sets 97.5% 1 Rep x 3 Sets
T3: Superset Leg Curl/Extension 12 Reps x 3 Sets Calf Raises 15 Reps x 3 Sets
T3: Superset Leg Curl/Extension 12 Reps x 3 Sets Calf Raises 15 Reps x 3 Sets
T2: Front Squat 75% 5 Reps x 5 Sets T3: Superset Leg Curl/Extension 12 Reps x 3 Sets Calf Raises 15 Reps x 3 Sets
Week 4 (retesting) Monday T1: Squat 90% 3 Reps x 1 Set 95% 2 Reps x 1 Set 100% 1+ x 1 set T2: Front Squat 80% 4 Reps x 5 Sets T3: Superset Leg Curl/Extension 12 Reps x 3 Sets Calf Raises 15 Reps x 3 Sets
Bench Press Week One
Week Two
Week 3
Tuesday T1: Bench Press 85% 3 Reps x 5 Sets
Tuesday T1: Bench Press 90% 2 Reps x 5 Sets
Tuesday T1: Bench Press 87.5% 3 Reps x 5 Sets
T2: Super Set #1 Decline Bench Press 65% 6 Reps x 5 Sets Barbell Rows 135 x 6 Reps x 5 Sets
T2: Super Set #1 Decline Bench Press 75% 5 Reps x 4 Sets Barbell Rows 145 x 5 Reps x 5 Sets
T2: Super Set #1 Decline Bench Press 70% 6 Reps x 5 Sets Barbell Rows 140 x 6 Reps x 5 Sets
T3: Superset #2 Bodyweight Dips 12 Reps x 3 Sets
T3: Superset #2 Bodyweight Dips 12 Reps x 3 Sets
T3: Superset #2 Bodyweight Dips 12 Reps x 3 Sets
Week 4 (retesting) Tuesday T1: Bench Press 90% 3 Reps x 1 Set 95% 2 Reps x 1 Set 100% 1+ x 1 set T2: Super Set #1 Decline Bench Press 80% 5 Reps x 4 Sets Barbell Rows 150 x 5 Reps x 5 Sets T3: Superset #2 Bodyweight Dips 12 Reps x 3 Sets
Cable Rows 100 x 15 Reps x 3 Sets Superset #3 Triceps Extension 45 x 12 Reps x 3 Sets Biceps Curl 45 x 12 Reps x 3 Sets
Cable Rows 100 x 15 Reps x 3 Sets
Cable Rows 100 x 15 Reps x 3 Sets
Cable Rows 100 x 15 Reps x 3 Sets
Superset #3 Triceps Extension 45 x 12 Reps x 3 Sets Biceps Curl 45 x 12 Reps x 3 Sets
Superset #3 Triceps Extension 45 x 12 Reps x 3 Sets Biceps Curl 45 x 12 Reps x 3 Sets
Superset #3 Triceps Extension 45 x 12 Reps x 3 Sets Biceps Curl 45 x 12 Reps x 3 Sets
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