In contrast, something like a leg curl would be in the 8-12 rep range for the 30 or more prescribed total reps. If that's the case, you would use, say, 50 percent of your goal weight. If you choose, you can continue to squat here for higher-volume training. Whatever your sticking point may be for your squat, focus your T3 movement on those and perform them in the suggested total rep scheme. I would suggest some leg curls to help develop your hamstrings for better transfer to your squat, or glute bridges to develop your glutes. As you become stronger, building bigger and stronger muscles plays an important role in continual progress down the road. With T3 exercises, you can move much lighter weights for higher repetitions and really focus on building specific muscles. Now you're moving into bodybuilding territory! 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. Or you could make your T2 movement a lighter variation of the squat. For example, if your squat is weak due to an excessive forward lean, you could help remedy this with a front squat or a good morning. As with any accessory movement, it should improve upon your ability to squat bigger and better and should be performed in the 5-8 reps per set range for a total of 20-30 reps total. One or two exercises should suffice here. This is your primary accessory movement to your squat. In order to build a tall and structurally sound pyramid, its foundation must be wide enough to support it! Therefore, the intensities you use stand at the apex of your pyramid and the volumes are its base. Think of building strength as a pyramid, which can stand as tall as its base allows. Treat these more as gradients rather than hard transitions. Keep in mind that these guidelines are "soft" rules, meaning that there are times to push the upper limits on intensity and volume. This is what it looks like, all neatly packed into a table: GZCL Method This will help you balance intense lifting and higher volume in the same workout.
Third tier is a secondary accessory at 65 percent or less.Second tier is a primary accessory at 65-85 percent.First tier is your main lift at 85-100 percent.Tiered intensity lift structure: I'll dive more into this shortly, but you'll build your program around three different intensity tiers.This is what your main lift percentages will be based off.
This is a weight you can already do so that your training will push the limits of progress in a safe and effective manner. Your goal weight: A weight somewhere in the 2-3 rep max range.Let's dive into the details of the method and how they apply specifically to the squat. Hell, it'll work with any lift you want to improve, but I'll warn you right now that gains come only with hard work, time, and patience. GZCL is not a program per se, but rather a set of recommendations designed to help you squat bigger and better. Two years after its conception, my powerlifting total-deadlift, squat, and bench press-has increased by over 200 pounds. Through experimentation and looking back through my training logs, I inadvertently created my own training methodology that I now call the GZCL Method, which doesn't really stand for anything. I needed to find a sweet spot at which to train-somewhere between the heavy weights of a powerlifter and the higher volumes of a bodybuilder. They would leave me crushed under too much volume coupled with too great of an intensity, or I'd walk out of the gym feeling like I'd hardly worked a sweat. However, I found that none of the pre-existing programs felt right. When I began competing in powerlifting, I decided to train like a powerlifter-an obvious choice to make at the time.
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