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GZCL Method, by Cody Lefever
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Training manual and guidelines for powerlifters, and those who want to just get stronger.
- Sales Rank: #80605 in eBooks
- Published on: 2013-11-10
- Released on: 2013-11-10
- Format: Kindle eBook
Most helpful customer reviews
11 of 11 people found the following review helpful.
After almost a year of GZCL programming
By Jacob Stinnett
inb4 shill
I ran gzcl-style programming for 7ish months in 2013, and have been running it for the past several months again. I've done extremely well with this style programming (I've advanced my total ~200lbs to just shy of 1300lbs @ 225lbs), and am continuing to progress well. There are a few things about this method that one needs to understand.
1. This is a method, not a program. Cody actually has a blog post somewhere with almost this exact title. There is not weight progression built into this method. Instead, this method is adaptable to any progression-scheme (whether it's linear progression for beginner lifters, or something more complicated for more advanced ones). There are spreadsheets floating around for specific progressions, and even those are highly adaptable to your goals. On one hand, this is a weakness of this method, as some may try to run it and get frustrated because they aren't implementing a progression correctly. On the other hand, learning how different progression schemes work and implementing them will make you a much better lifter, both physically and mentally.
2. This program has lots of volume, much of it at a heavy weight. Other programs, such as 5/3/1, may require you to do 12-15 reps at 85% of your maxes each month. With gzcl, you'll be doing this every week (if you're adventurous, possibly twice per week per main lift). This makes recovery harder, especially at first, but if you are able to recover enough (eat and sleep!), you'll be able to gain a lot of strength and size very quickly. There are a few intro templates he's written to help you build up to the volume as well.
3. Once again, YOU WILL HAVE TO THINK ABOUT YOUR PROGRAMMING. Whatever you do, your workouts will need to be tailored to your specific goals. When I felt that my squats were lagging, I programmed squatting three days/week for a few months. When I thought my bench was slow off my chest, I programmed pressing three days a week, with extra paused work and overhead work.
All that said, I've progressed more with gzcl than I did with Cube, Sheiko, or Madcow. I'm continuing to run this style of programming, though my focus is shifting away from powerlifting. For the next several months, at least, I'm focused on strongman training. And you know what? I'm still using gzcl for all of it.
0 of 0 people found the following review helpful.
No BS, well explained process for writing your own programs
By Shawn
Most strength training e-books I've come across are written like a caveman explaining how he fights, "I man, I swing club, you swing club, you man!" Instead of books like that, with 50 pages of anecdotes soul-searching and chest-thumping followed by a sample program tucked at the end, Cody takes you through the logical progression of building a program yourself.
The tone is conversational (not listing out facts and processes like a textbook or talking at you like an authority), more akin to a seminar or a tradesman (carpenter or chef even) explaining things to an apprentice: Here's the rough idea of what we're going to make, here's some background - things that work well and things that don't work as well, here's the guidelines, and here's what a completed project looks like.
Each segment of the final structure has some rules about its construction. For the top sets, at least this many reps at this intensity, focusing on your primary lifts. But how you set them up in your own program is up to you - maybe you really liked 5/3/1 or Starting Strength, so you build your top sets to resemble those. Each supporting tier of lifts expands the flexibility - you can tweak the ingredients because someone explained the how & why of the recipe.
All in all, a great 'mindset' piece. The book might not contain 20 different programs worked out to the pound, but it does provide a concise framework for consistent progress, peaking & deloading with flexibility.
2 of 3 people found the following review helpful.
good essay and good into to a training philosophy
By Mark Mieczkowski
I'm an intermediate lifter. By that I mean I have been lifting for years and no longer make linear gains in my weight progression. I was looking for a new program and this caught my eye. The author described his philosophy pretty well and conceptualized his program as a pyramid. The author compared and contrasts his training style with Wendler's 5/3/1 and makes some good points. This would be a heck of a lot more useful if it were described as detailed as 5/3/1. The essay could use a many more example routines and more detailed set/rep/weight breakdowns. But for $1 I'm quite happy
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