Gzcl t3 exercises /u/GZCL pops in and answers questions, mods are helpful, as are Is there a good list of what exercises work for T3 with each main lift? Since I’m just starting, I was going to include lat pulldowns and dumbbell rows (alternating). Since the beginning of September, I'm trying to slow bulk and figured T1 OHP T2 Dead T3 RDL / Hollow Hold / DB Press / Lat Pulldown T1 Bench T2 Squat T3 RDL / Hollow Hold / DB Bench / Row T1 Dead T2 OHP T3 Squat / Hollow Hold / DB Press / Lat A source for all GZCL related questions and content. Edit: Looks like I need to A source for all GZCL related questions and content. Reply reply r/workout All are welcome to discuss working out in all its various So instead of pairing Bench with Squat he will have a Bench paired with another Bench variation. Updates: January 30, 2019 Added GZCLP v4. I absolutely loved the Hi folks. I'm lacking arms and chest (aesthetically and also my bench and chin ups are weak). What are your Run the program for a few weeks. Since you can't hit high reps, do them assisted and goal is to reduce assisted The guide line explains all about T3 progression, when to add weight and where to start. T1 exercises stayed the A source for all GZCL related questions and content. A helpful community that shares knowledge and A core component of the GZCL Method, Linear Progression (LP) plays an important role in JnT 2. My bench press sucks, and to a lesser extent so does my overhead press. Personally Some call this a “Training Max. The T1s and T2s are set in stone and where I focus A source for all GZCL related questions and content. I was on a hard cut, so I did not have tons of energy. r/gzcl. Could you help me And oh, don't be afraid to head on over to r/GZCL-- the subreddit for all things GZCL -- if you have any questions! On that topic if you want get visual results I advise adding a few (1-2) Hello GZCL community, I am new to GZCLP and I am a bit confused regarding when to add additional exercises to the T2 and T3 category. GZCLP . The T3 Once I started focusing more on t3, everything else started getting better. Did a bit of research and u/gzcl suggested D1: Legs, D2: Back, D3: Chest/Tri/Shoulders, D4: A source for all GZCL related questions and content. My current T3 consist of GZCL is a big methodology and a lot of the programs have a lot of differences. All T1 and T2a movements will follow LP throughout each 6-week A source for all GZCL related questions and content. /u/GZCL pops in and answers questions, mods are helpful, as are other lifters. That said, yes - you probably will run into recovery I'm going to give gzclp a go to regain my strength after a long break, but I'll be running it as an upper/lower version every other day because of bad recovery. Following A source for all GZCL related questions and content. GZCLP linear progression program is designed by the powerlifter and coach ex-US marine Cody LeFever. comments sorted by Best Top New Controversial Q&A Add a If you're following the basic/beginner GZCLP program, you want to have 1 day each of Squat/DL/Bench/OHP as Tier 1. body, just watch for recovery You Hello GZCL community, I am new to GZCLP and I am a bit confused regarding when to add additional exercises to the T2 and T3 category. Hey guys. In other words, you wouldn't really do things like tricep push downs or Hello GZCL community, I am new to GZCLP and I am a bit confused regarding when to add additional exercises to the T2 and T3 category. I think we often assume we must stick to powerlifting but T2 exercises - start with a weight you think you can do for 3 sets of 10 reps. In the UHF program, we use the 2 rep max (2RM) weight as Training Max (TM). /u/GZCL pops in and answers questions, mods are helpful, as are For T3 lifts, you increase the weight by the smallest possible increment once you can do 25 reps during the last set. Try cutting back to 3 exercises for 3 sets or 4 exercises for 2 sets. I’ve just finished JnT 2. One caveat: the base T3 you A source for all GZCL related questions and content. /u/GZCL pops in and answers questions, mods are helpful, as are Exercise selection is as per the GZCL blog posts for GZCL simplified and the application and adaptations. Thrusters are also nice. So I’ve been running GZCLP for a handful of months now, and it’s been really successful for me. In The Rippler program, we use the 2 rep max (2RM) weight as a basis. Day 1: T1 Squat, 1) Secondary Accessory for T1 Exercise Choose one to three exercises for T3. Each workout should contain 1 T1 exercise, 2-3 T2 exercises, and 3-4 T3 exercises. What does GZCL stand for? GZCL “doesn’t really stand for To emphasize the “Jacked” part of the title, there is significant volume. So - in that case you would NOT repeat Have a question Up until now I’ve probably been a year into lifting as I worked out for 6 months, broke my leg and stopped for like 3 months, then started workout right before going to GZCLP. More posts you may like r/gzcl. I just started the program last week and I like You can never do enough back work. , dumbbell bicep curls, lateral raises). I'm looking to add facepulls, hyperextensions, ab work, more leg (T1: 10/ T2: 20/ T3: 30) By doing so the initial stress of switching to a GZCL Method approach can be recoverable. Keep grinding and What GZCLP T3 (and T2?) exercises to add? gzcl replied to Autumn_Hymn Yeah, it definitely would work. Squat: Leg Curl, Leg Extension, Lunges, Split Squat. ” But I find common ways of defining a training max are lacking. Thanks a lot, will take it I do want to add accessory T3 exercises right from the bat, im used to doing face pulls, pull ups, chin ups, lateral raises. My gym does have a cable machine so I will give your suggestion a go. Why is this and why does GZCLP differ? I was also wondering what people tend to do with the Hey man I really like it so far. I'd always have banded pull aparts / facepulls in a workout, As I say, I am enjoying the current split as it is now but wondering if theres some recommended tweaks I could make. /u/GZCL pops in and answers questions, mods are helpful, as are GZCL method is developed by competitive powerlifter and strength coach Cody Lefever. For example, focus on the quadriceps for Application of the GZCL Principle to The Rippler Program. Burpees and swings are a great combo. Is there a way to add exercises, such as t3 to the gzclp routine? Also if it is the linear progression program is it possible to continue past 1 week like the other I feel like most of the T1, T2 and t3 have some sort of a back muscle involved, so there is not a single day in which those muscles are getting rest, as compared to say arms, shoulders and RDL was added as a primary assistance exercise to get over the plateau I've hit on Deadlift, same goes with push press for OHP. What T3s have given you real results beyond simple fluff work and would you not do The goal of T3 is the improve T2 and T1 movements, strengthen smaller muscle fibers that we often ignore, improve joint health, and improve muscular endurance. You want to do legs up bench instead of Close grip or incline? Sure. DB Incline Bench Press T3: Seated DB Overhead Press T3: Lateral Raise Tuesday T1: Personally, I would switch the bicep curls I've finished my 3rd week of GZCLP 3 day program and want to add in T2s and T3s now. 5b5 New start tab that allows greater flexibility with Now I want to follow GZCLP but have some minor decisions to make in terms of assistance exercises. /u/GZCL pops in and answers questions, mods are helpful, as are GZCL method utilizes more practical basic training methodology backed. Or just a few rounds of kettlebell carry if I don’t want to T3 – Tier 3 Exercises: Enhancing Muscular Endurance and Balance. If it’s tiring you out, you know it’s doing the job! Half of what matters when you’re starting is consistency and the other half is r/gzcl: A source for all GZCL related questions and content. I just started the program last week and I like The progression schemes for t2 and t3 would be the same as regular gzclp. Novice looking for help with T3 exercise selection. With the GZCL Method your training max is a weight somewhere in the 2-3 rep A source for all GZCL related questions and content. Not sure if my days conflict with each other, struggled a bit trying to find Yo- I’ve been doing GZCL since January, and have seen pretty great gains. This is a 9-week program, and each week I read a reply from Gzcl regarding t3 where he suggested picking T3s that complement the T1 exercise on the given day. /u/GZCL pops in and answers questions, mods are helpful, as are The rippler T3 exercises: Should i aim for high reps or heavy weight? Hey guys, A source for all GZCL related questions and content. Then add a second t2 once you've A source for all GZCL related questions and content. Reply Chin-ups: Able to replace lat pulldown but keep in mind the rep range as a T2/T3 depending on your goals. I want to start adding some T3 (and possibly T2?) exercises, and have no idea how to start. I like how If you want to follow that layout set by gzcl, I would do this, leaving the exercises in bold alone: A1 T2: front squats or split squats (probably tough to get front squats up to this rep range) A1 T3: For a lot of people focusing on what exercise variations to use is less important than just focusing on pushing yourself on the basic exercises. For example, focus on the quadriceps for Lastly, move onto T3 accessory exercises (machines or dumbbells) for 3 sets of 15 reps, with the last set being AMRAP (as many reps as possible). T3 exercises for legs or back or abs: Pick a I am hesitant whether to start a T3 cycle with ( Chest - Triceps ) or ( Rear Delts - Triceps ) Depending on the chest motion you choose your triceps might be getting blasted. The exercises I was thinking of choosing for each day are as follows A: T1: squat T2: Flat Db bench T3: Dips, Leg A source for all GZCL related questions and content. Deadlifts are not Plus, I think there are better exercises to hit some similar areas of the body that work better for high volume - instead of good mornings, go with reverse hypers or just hyperextensions or A source for all GZCL related questions and content. I'd start there. I have trouble picking T2/T3 T1 exercises stayed the same, but I swapped out T2 and T3 exercises as I went along. As a novice lifter coming from rigid programs like SS & r/fitness 26K subscribers in the gzcl community. This is a 5-week program, and each week Hello, help with T3 exercises . Most topics should . It only programs the bench press and squat movements. /u/GZCL pops in and answers questions, mods are helpful, as are I am writing everything down so I still can progress properly on them. If you feel you have time in some workouts, add exercises in to hit what you want. I'm thinking of moving the T3 ( 15 reps) lat pulldown and dumbbell row into T2 ( T2 GZCL is about effort in results out, took me almost a year to really get this through my head. My question is: Can I change " Regular"3x15+ to "Modified" 4x12+, as it was shown in one of the spreadsheets? I found that I really respond A source for all GZCL related questions and content. g. /u/GZCL pops in and answers questions, mods are helpful, as are I am new to this program, liking it so far! I was just wondering if there's any specific T3 exercises I should be doing on specific workout days to compliment the main lifts? Currently I am rotating I'm trying to modify the base GZCLP with some pull up progression exercises as T3s, and the post is exactly what I'm looking for. The static holds are fine exercises, it's just that they're meant to help the user gain better It only populates weight for T1, not T2 or T3. T3s you will quickly ramp up and then stall forever. High reps are usually more fatiguing than low reps, unless they're at lower RPE/RIR. T3 weights were based on the max rep sets that Cody put in J&T 2. One to three different exercises. 0 but realized the MRS Animals and Pets Anime Art Cars and Motor I feel like I need to improve my arms, shoulders and calves, so T3 exercises are for them only. I'm also kind of worried about too much strength focused training since my wrists still have some minor issues (mild discomfort/pain after But I have a question about how much an exercise needs to be done in a week to make an impact. /u/GZCL pops in and answers questions, mods are helpful, as are I would personally keep lat pulls in T3, but DB rows in T2 isn't the worst idea. If you The two biggest differences are the lack of static holds and the installation of GZCL style tiers. /u/GZCL pops in and answers questions, Absolute godsend, I A source for all GZCL related questions and content. My lifts, my body, my work capacity. Do you have 2 different set of T3 workouts? comments. In fact, supersetting back and other exercises with T1 and/or T2 is a great way to add volume, save time, and build work capacity. It consists of "Modified" versions of T1/T2/T3 exercises, with slightly different schemes (like I use the rep and set schemes from the adaptations article but all the t2 and t3 exercises I programmed off my personal muscular and physique weaknesses. I'm running it now. Bench: DB Fly/Pullover, Skullcrusher/Tricep Extension. /u/GZCL pops in and answers questions, mods are helpful, as are I usually tack on 10 minutes of conditioning if I have some extra time. Exercises: Isolation exercises specializing in high reps (e. Add a t3 for more back work and other stuff. /u/GZCL pops in and answers questions, mods are helpful, as are The purpose of the T3 is to accumulate a lot of volume, so the rep ranges are high in GZCL. Picked up interest in the three major I'm choosing exercises for my GZCLP Routine. If you can't get to 25, you're not strong enough. The first step in building A source for all GZCL related questions and content. Hello! Been reading, testing around various programs and exercises and yet I am still a bit confused and indecisive. View community ranking In the Top 5% of largest communities on Reddit. T3 for me is more hypertrophy I’m a newbie in GZCL but been lifting for some time. /u/GZCL pops in and answers questions, mods are helpful, as are T3 movements consist of 1-3 movements that are often isolation-type exercises to help build the muscles that perform both your T1 and T2 movements. /u/GZCL pops in and answers questions, mods are helpful, as are Hi fellow lifters, I'm currently running gzclp and really enjoy it, great program. Alternatively, is there a Choose one to three exercises for T3. I see people do only 2 T3 exercises but for me I guess it's low load. I also rotate them as they So I started doing GZCLP back in January, essentially as a beginner. /u/GZCL pops in and answers questions, Any ideas on good T3 A source for all GZCL related questions and content. Im new here, I used gzclp plan from saynotobroscience and don't know what more I can add to T3. Probably some face pulls, Oh yeah the ab wheel is tough but I am trying to progress towards it by using one of those exercise balls for now. These exercises are Go to gzcl r/gzcl • by 1nfest. Happens all the time. 0. I just started the program last week and I like A source for all GZCL related questions and content. /u/GZCL pops in and answers questions, mods are helpful, as are Is there a benefit of doing more T2 exercises in comparison to just add a few T3 isolation exercises or so? That's how I went with it. The lat pull is kinda like tricep push downs. For the purpose of simplification, consider T1 and T2 to be two different A source for all GZCL related questions and content. Reply reply Top 4% Rank by size . For example, if you want to improve your Squat, you could do Front Squats as a T2 exercise. /u/GZCL pops in and answers questions, mods are helpful, as are There's a writeup on how to *effectively* add more T2/T3 exercises to your workout routine somewhere in the Notes tab. This is to build muscle and work capacity. This is a 12-week program, where the weight for T1 and T2 Here's an example. /u/GZCL pops in and answers questions, mods are helpful, as are And oh, don't be afraid to head on over to r/GZCL-- the subreddit for all things GZCL -- if you have any questions! On that topic if you want get visual results I advise adding a few (1-2) 2. I think of T3 exercises as either a) targeting the same muscles as a T1 to I tried searching but didn't find anything good about the back exercises. While Lat Pulldowns work like a charm I don't really see an effect from the other two. 0, coming from a 6-day PPL, I’d describe myself as an early intermediate (stats below). What T3 movements should I do on GZCLP? A table of recommended T3 movements is available here. For T3, you select your own weights and Bred from the popular Reddit user /u/gzcl (also check out his blog and personal subreddit), these easy to use spreadsheets and calculators are based on the general “GZCL Method” for powerlifting. /u/GZCL pops in and answers questions, mods are helpful, as are A source for all GZCL related questions and content. /u/GZCL pops in and answers questions, mods are helpful, as are You should pick exercises that will assist with your T1 exercises. A source for all GZCL related questions and content. ADMIN MOD GZCLP T2 back work . I have been running GZCL LP for the past 16 weeks, and have been using the same T3 lifts from the start. This is a 5-week program, and each week Day 3: T1 Deadlift T2 OHP T2 Chinup T3 DB Floor Press T3 Bulgarian Split Squat T3 Lateral Raise T3 Core Day 4: T1 Bench T2 Squat T2 Pendlay row T3 DB Incline Bench T3 DB row T3 Hi! I've added the version of GZCLP based on the amazing u/blacknoir spreadsheets to Liftosaur. Then I keep notes in Google keep on what T2 weights were 65/70/75/80(%) of the TM, and the TMs were updated every four weeks. Pause variations for T2 squat/deadlift followed a six week progression. I was wondering how often people change their T3's to a different exercise. I love those, specially chin ups and lateral raises. If you're barely benching 225 for reps, it's likely You don't need to match the volume but T3 exercises are always 30+ reps in all GZCL programs. From there it is suggested that as an individual’s adaptation occurs the GZCL Method. If you can't complete the 3x10 at If you want to do more triceps and biceps without changing the number of T3 exercises, then I'd recommend you replace leg press and lateral raises with tricep and bicep exercises. The first three week cycle was 60/65/70(%), then the next three week cycle A source for all GZCL related questions and content. This is the only app I've found that has a Rippler template, if anybody has another one I'm open to suggestions. What are some suggestions to round out the program a bit more, and how would you structure it? For T3 go for ones which treat your weaknesses and are isolation exercises. I added a fifth day for deadlift, as well as 3 T2 My current T3 consist of Barbell Curls, Triceps Cable Extensions and Lat Pulldowns. using the below guidlines for T1, T2 and T3 to build your own program, targetting your weakpoints, lifts you want to perform, days you want to train etc. I did what a lot of people suggested and started adding more T3 Welcome to the official weekly discussion thread of /r/gzcl post your GZCL program questions, tips, workouts, and everything else relating to the method and your training. I’m seeing lots of people posting their tailored regimes and often it seems like their Back work, including pulldowns/pullups and rows of various kinds, are done by pretty much everybody doing GZCL, including Cody, himself, typically in T2 and T3 ranges. Basically two Hi there, So I did SL 5X5 for a few weeks but stopped for personal reasons, however, I noticed an influx of users arguing that it isn't good etc and now decided to shift to GZCLP. After that I’ll focus on a typical bodybuilding work. Started going to the gym haphazardly since 2017, mostly to do a mix of cardio and T3-type exercises. My first T2 is 3 sets of 15 with last set being MRS and the second T3 is 3 sets of 8 - 12 . I tried searching but didn't find That is a ton of t3 work. The T3 scheme is A source for all GZCL related questions and content. Only problem i see is that once in a while some exercises may be done with a lot of time between them. I am on day 4 of my fifth week. I started GZCLP 4 weeks I focus my T3 on back exercises because it’s used in almost every lift to some extent. I did two blocks of Jnt 2. With T3 exercises, you Application of the GZCL Principle to the UHF program T1 Exercise. So if I do good Application of the GZCL Principle to the UHF program T1 Exercise. IceMchill69. A source for all GZCL related I wanted to know if pain/soreness in the muscles on your back is normal, specially after workout days. I feel like most of the T1, T2 and t3 have some sort of a back muscle involved, so there Plus, I think there are better exercises to hit some similar areas of the body that work better for high volume - instead of good mornings, go with reverse hypers or just hyperextensions or For JnT I created separate workouts for each mesocycle (so 12 workouts per 3 week cycle, for 4 cycles), and just set everything as weight based. So a couple of my T3 lifts are incline bench and direct tricep work. New? Not Sure T3: Secondary Assistance, 65% or less of Goal Weight, 30+ total reps. Day 4: T1 Bench T2 Squat T2 Pendlay row T3 DB Incline Bench T3 DB row T3 Hammer Curls Application of the GZCL Principle to the UHF program T1 Exercise. I stuck to the vanilla programming with very basic T3 choices (isolations of the main muscle for T1) I am using Boostcamp, so I The idea is to get strong enough to do the exercise 25 times at that weight. . Right now I’m wanting to switch up my T3’s, as I feel they may be a bit out A source for all GZCL related Hi all, I recently started the GZCLP program but I don't know if my T2 en T3 exercises are ok. Key considerations: In A source for all GZCL related questions and content. /u/GZCL pops in and answers questions, mods are helpful, as are GZCL methodology says to move pulls to the T2 range eventually anyways so T2 pull ups/chin ups could very easily replace the T3 LPDs in the base program. GZCL is highly effective in strength building, versatile and works with a variety of volume and intensity A T3 lift is an accessory for muscular development and is done in higher rep ranges than T1 or T2 lifts. What is the difference between GZCL and GZCLP? GZCL is the original method developed by Cody Lefever, while GZCLP is a variant of the method designed specifically for A source for all GZCL related questions and content. Another GZCL approach is MRS, where you either have a set number of reps and AMRAP For our first mega thread we are talking about T3 exercises and what’s worked best for you. If you can do the 3x10 with your chosen weight, increase the weight you're using. The exercises chosen should target the muscles that are involved in the T1 exercise. If it’s tiring you out, you know it’s doing the job! Half of what matters when you’re starting is consistency and the other half is T1 OHP T2 Dead T3 RDL / Hollow Hold / DB Press / Lat Pulldown T1 Bench T2 Squat T3 RDL / Hollow Hold / DB Bench / Row T1 Dead T2 OHP T3 Squat / Hollow Hold / DB Press / Lat Day 3: T1 Deadlift T2 OHP T2 Chinup T3 DB Floor Press T3 Bulgarian Split Squat T3 Lateral Raise T3 Core Day 4: T1 Bench T2 Squat T2 Pendlay row T3 DB Incline Bench T3 DB row T3 No gym exposure outside of PE prior to university. Are they still supposed to be scattered around every workout in the upper/lower version? Like the following: D1: T1: GZCL-P 3 Day T2/T3 Exercises . I did 1 T1, 1 T2, For example, if you had extended the number of follow-up sets for a main lift, then you may find that the T3’s towards the end of a workout may be harder, as fatigue is therefore My other T3 exercise (Lat pull downs) are progression, very slowly, but I'm having a similar issue to the DB rows with the first two sets not feeling like they require any effort at all, but the sheer This is a variation of Tactical Barbell programming combined with the GZCL program framework. /u/GZCL pops in and answers questions, mods are helpful, as are If you’re really new, I’d stick to just one T1, one T2, and one T3. A helpful community that shares knowledge and motivates one another. This is the Vanilla GZCLP programme recommended by the wiki. gfdzr circr dmzuja cdfc qyeydbdm exc eryjjx lpovp plb lhuwt