Improving Health Through Strength Training – GZCLP Beginner Reference

Download First:
Clank App (Select GZCLP Program)
GZCLP 3- and 4- day spreadsheet by Blacknoir

Read First: 
GZCLP a linear progression program specifically designed for beginner lifters
GZCL Method
GZCL Applications & Adaptations

Download both the Clank ios App & GZCLP spreadsheet, briefly go through both app & spreadsheet.
Read the above explanation & discussion on GZCLP program and its GZCL methods.

  • Understand the Tier 1 (T1), Tier 2 (T2), and Tier 3 (T3) Pyramid, and their linear progression.
    (Read several times till you understood)

Original GZCLP General Exercises

  1. Day 1
        • T1 – Squat
        • T2 – Bench Press
        • T3 – Lat Pulldown
  2. Day 2
        • T1 – Overhead Shoulder Press (OHP)
        • T2 – Deadlift
        • T3 – Dumbbell Row
  3. Day 3
        • T1 – Bench Press
        • T2 – Squat
        • T3 – Lat Pulldown
  4. Day 4
        • T1 – Deadlift
        • T2 – Overhead Shoulder Press (OHP)
        • T3 – Dumbbell Row

*3 Days per week or Rest a day in between workouts.

Or

4 Days Upper / Lower Split

TierMondayTuesdayThursdayFriday
1Bench PressSquatShoulder PressDeadlift
2Shoulder PressDeadliftBench PressSquat
3Lat PulldownDumbbell RowLat PulldownDumbbell Row

After 3x a week full body the next best bet is an upper lower at 4x or 5x per week.

Quote reddit.com gzcl lp for 4 days per week

Tier 1: Use 85% of goal weight (85 % of 5RM)  *Find the weight where you can lift 5 reps maximum.

Tier 2: Pick a weight that you think you can do it for 3 sets of 10 reps. (probably 65% of 1RM)

Tier 3: For each exercise pick a weight that you think you can do it for 3 sets of 15 reps. 

*Or start with just the bar, gradually learning the good forms as your weight increases. 

 

How to ‘Exercises’ – Learn Good Forms Equal Safety

How to Squat

 

How to Bench Press

How to Overhead Shoulder Press (OHP)

How to Deadlift

BarBell

Hexbar / Trapbar

How to Lat Pulldown

How to Dumbbell Row

 

Tips for Novice Lifters & Types of Equipment

Recommend Single Prong Belt 

Warm-Up Sequence

Sets

    1. Plain Bar/ light dumbbells, 10 Reps, Rest 1 min.
    2. 50% of the weight of your first work set, 8 Reps, Rest 1 min.
    3. 70% of the weight of your first work set, 5 Reps, Rest 1 min.
    4. 80% of the weight of your first work set, 3 Reps, Rest 1 min.
    5. 90% of the weight of your first work set, 3 Reps, Rest sufficiently.

      Source: The Proper Weight Training Warm Up Sequence

Or Keep it Simple

      • 135 lbs Squat;
        – 10 x bodyweight squat, 10 x bar, 5 x 95 lbs, 5×3+ set at 135 lbs.

      • 100 kg Squat;
        – 10 x bodyweight squat, 10 x bar, 10 x 40kg, 5 x 60kg, 3 x 80kg, 1 x 90kg, 1 x 95kg, rep out 100kg.

 

Rest interval

    • Tier 1: 3-5 Minutes.
    • Tier 2: 2-3 Minutes.
    • Tier 3: 60-90 seconds.

Sets and reps

    • T1: 5 sets x 3 reps+  (Last Set’s Reps Max 10 Reps)
    • T2: 3 sets x 10 reps
    • T3: 3 sets x 15 reps+ (Last Set’s Reps Max  25 Reps)

+ refers to As Many Reps As Possible (AMRAP) in the last set, leaving 1-2 reps remaining in the tank.

Linear Progression Guideline

    • T1: 5×3+ → 6×2+ → 10×1+ → Reset and repeat
    • T2: 3×10 → 3×8 → 3×6 → Reset and repeat
    • T3: Maintain weight, able to perform > 25 Reps to increase weight (min weight increase)

  • Tip: Just follow the Clank App And/or Spreadsheet by Blacknoir on the weight progression.

It is recommended that no more than 5/2.5 to 10/4.5 (LB/KG) be added workout to workout for novices and early intermediates.

Transition from Novice (GZCLP)  to Intermediate on GZCL

After a couple of cycles of GZCLP;

      • Start increasing the volume of the T3, by adding a second movement (T3b) for a single set of 8-10 reps.
      • Progress by adding an extra set till Max base volume total of 30 reps. (T3b)
        Or
      • Adding a third movement (T3c) for a single set of 8-10 reps.
    •  If manageable,
      • Progress by adding extra reps & sets to your T3b and/or T3c movements.
      • Do not add more than three movements (T3a, T3b, T3c).
      • Stop adding reps when each movement (T3b, T3c) has a base volume of 30.
  • Additional single movement per tier can then be added per workout, but keep the volume at base levels for each tier. (T1: 10/ T2: 20/ T3: 30) (i.e., add second T2 movement upon maxed T3s if desired)

Note:

  • Building from the bottom-up build muscular endurance and work capacity, which will sustainably progress all tiers.
  • Avoid increasing volume from top to bottom tiers, and adding volume to each tier simultaneously, will likely result in performance decline.

Best Compound Exercises

    • Barbell / Dumbell Bent Over Rows
    • Barbell / Dumbell Chest Presses
    • Barbell / Dumbell Shoulder Presses
    • Squat
    • Pullup
    • Deadlift
    • Power Clean

Avoid or Minimise these Exercises

    • Leg Press Machine / Extension / Curl
    • Chest Flies
    • Behind the Neck or Shoulder’s presses and Lat pulldown
    • Good Morning
    • Upright Rows
    • Abs Machine
    • Smith Machine
    • Hip Abduction/adduction machine
    • Back Hyper Extension machine
    • Front Raise

Intermediate on GZCL – General Gainz

Why Choose General Gainz
General Gainz explanation, terms, and concepts
General Gainz Wave Linear Progression Program
Sample General Gainz Program A
Sample General Gainz Program B

Four Actions: Find, Hold, Extend, Push.

These are the ‘four common actions’ lifters use in General Gainz to make progress.

They mean using a weight for a few workouts (hold),
doing more sets this time over last with that weight (extend),
achieving a higher rep max this time over last with the same weight (push),
and adding weight to a rep max (find); hopefully then a personal record.

The ‘Find’ action helps us realize the progression of strength, at least in traditional terms, meaning more weight used for an RM. Whereas Hold, Extend and Push build us to that point of realization. 

source: swoleateveryheight.blogspot.com

T1: 3RM – 6RM  (Heavy Rep Max)

Followup Sets:

  • Singles matching RM’s count.                                        (ie, 4RM + 1set x 4 reps (1×4))
  • Depending on how you feel upon last rep, if it’s easy.
    • Option to ‘extend’ + 3 additional Singles Max next workout.        (ie, 4RM + 1×4 + 1×3)

Progression:

    • Hold the weight at current RM, 
    • Extend 3 additional Singles Max next workout, or
    • Push to higher RM on the next workout.
            • *optional* (Bridge T1 to T2 progression)
            • Hold & Bridge Weights 5RM with doubles.  (ie, 5RM +  4×2)
            • Extend Bridge Weights 5RM with doubles +2 sets.             (ie, 5RM +  6×2)
            • Push Bridge Weights to 6RM.                          (ie, 6RM +  6×1)
            • Hold & Extend Bridge Weight 6RM with doubles.              (ie, 6RM +  4×2)
            • Hold Bridge Weight 6RM as T2 weight (ie, 6RM + 4×3) & Extend +2 sets .(ie, 6RM + 6×3)
            • Find new RM, return to T1 progression.

T2: 6RM – 10RM (Light Rep Max)

Followup Sets & Reps:

  • 3 – 4 sets (Depending on how you feel)
  • Reps = RM / 2                                                              (ie, 8RM + 4×4)
  • Depending on how you feel upon last rep, if it’s easy.
    • Option to ‘extend’ + 2 additional Sets next workout. (Max 6 sets) (ie, 8RM + 4×4 + 2×4)

Progression: 

    • Achieve only one followup set: to lower weight on next workout.
    • Achieve 3 – 4 followup sets:
      • Hold the weight, attempt to extend by 2 additional sets (6 sets) on the next workout, or
      • Push the weight to a higher RM.

T3: 2 – 3 Max Reps Sets (MRS)

    • 2 – 3 MRS, 10-12 Reps or 12-15 Reps. (Depending on your exercises & how you feel)
      (ie, 3MRS + 10 Reps)

 

Rest

  • T1:  3 – 5mins for RM set, 2 – 3 mins between singles.
  • T2: 2 – 4mins for RM set, 1 – 2 mins between half-sets.
  • T3: 30 – 90 seconds between T3 sets.

 

Read here, for a detailed explanation of General Gainz.