GZCL Applications & Adaptations

GZCL Program Compendium Free Download

Programs included in the download:

The Rippler, GZCL UHF 5&9Wk, Deadlift Wave Forms, and the Blank Template for personal use.

Basic tutorial on using the Blank Template here.

Longer, slightly more detailed with more rambling from me tutorial here.

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A buck, ten or even twenty big ones... All is greatly appreciated. Thank you.

A quick review of this will improve understanding of the text.

May serve as reference material for those new

to my training method. Maybe open it in a new tab.

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Recommended prior reading for those new to my training method.

The GZCL Method for Powerlifting

The GZCL Method, Simplified

Inception

For nearly two years I have been experimenting with training concepts as part of my
programming and the programming for my clients. Some of these concepts were proven by
lifters and coaches of past eras and different schools of thought. Most notably this resulted in
my popular Jacked & Tan program that has since made lifters around the world stronger. I have
read and analyzed countless write-ups from lifters who have successfully used my method to
personalize their training.

Those detailed here first began serious implementation in my training between the 2014 IPL
Worlds leading up to the 2015 USPA American Cup at theLA FitExpo. Going into IPL Worlds I
utilized a more ‘Jacked & Tan’ approach and small changes were made to that heading into the
American Cup. The difference in total between the two meets was 1,432/648.7 (LB/KGS) at
165/75 at IPL Worlds to 1,466/664.1 at 166/75.5 at the American Cup; I had missed weight at
the FitExpo. Not a huge improvement and nothing to brag about at the time. A modest increase
of 7/3.2, 17/7.7, and 10/4.5 pounds on my squat, bench, and deadlift, respectively. The
improvement of 34/15.4 on my total in less than three months showed that I was in fact on to
something with those changes to my training between those two meets.

2014 IPL Worlds

A point of clarification: The 17/7.7 gained on bench was due to a no-lift attempt at 347/157.2 at
Worlds and a successful attempt of the same weight at the American Cup. The most notable
difference was the ease of which I completed the lift in competition the second time around. On
second thought I should have gone for 352.5/160 but hindsight is always twenty-twenty.

2015 USPA American Cup at the LA FitExpo

Fast-forward from January to June 2015 and I had bulked to 191/86.5 bodyweight and was
feeling strong. But by no means shredded, as evidenced by my Instagram. A trial cut on the
earliest version of The Rippler and Deadlift Wave Forms had me down to 185/83.8. I have
always cut heading into meets and this particular one was attempted to see if the program
concepts could remain effective while doing so. Because of the T1 rep or volume goal approach,
utilizing both T1/T2 rep outs, and T3 max rep set progression, I was able to make sure
my effort was matching my recovery, thereby managing recovery debt effectively.

After Rippler & Wave Forms beta I set a bench personal record of 380/172 in my garage gym
then 15 hours later set a new personal record in the deadlift of 635/287.7 the following
morning. This I jokingly liken to taking a nap in the middle of a poorly run powerlifting meet.

1,015 lb. / 460 kg Push Pull Total

At the time I was injured and could not squat seriously. I tried to grind through The Rippler beta
but chose to stop squatting, see a doctor, and rehab my knee instead. My experiences through
that beta version highlighted some issues with volume expectations and my own tolerances.
Stopping squatting and adjusting the program was a great decision as I am now a stronger than I
was before. Much of it because of the heavy emphasis placed on my posterior chain by Deadlift
Wave Forms' concept program. That experience was the wake up call that application matters.

Since the American Cup I have included in my client’s training a range of approaches based on
my method. This was done to prove or disprove training concepts to gain a better understanding
of why something worked for some but not others while using a GZCL approach. These concepts
were also coached to my clients through the structure of their programs that were built around
their existing reps maxes and training history. Our combined results show trends in various
forms that I use to continuously improve training for myself and my lifters. (A recent training
video from one of them.) These improvements ranged from exercise selection to program
structure and means of progression.

Two lifters each peaking for meets.

Each got 39 lb./ 17 kg PR's on their totals using

a GZCL Method approach.

Experimenting in this way lead me to the conclusion that the original GZCL Method guidelines
and principles were true but approach was certainly of the highest importance. Learning and
analyzing why training has been successful is a nonstop effort and a one based upon testing
protocols and adopting those most effective.

The following chapters detail the approach and theory behind successful implementation
of GZCL Method principals to strength training. The Rippler, GZCL UHF, and Deadlift Wave
Forms are also discussed. The concepts in those programs were roughed out by me then tested,
refined, and proven by my clients and were the primary strategies suggested to strangers as
responses to personal messages on social media; random feedback showing success in some:

General Programming Recommendations

Rest Guidelines

Rest is best implemented as:

T1= 3-5 Minutes

T2 = 2-3 Minutes

T3 = 60-90 seconds

Using these rest guidelines I could repeat rep performances almost 1:1 with near five minutes
rest between sets of five for 85-90% when repeating up to three sets. After the fourth set rep
quality tends to decline. Having rest periods as low as 3 minutes in the T1 was a means to push
the effort even harder. Rest periods are important modes of effort control. Keep them in mind
while training. If something seems unusually fatiguing first begin tracking in-session rest. Making
sure to not rush through the tiers but also being aware that training is not 50% rest either.

Building the Training Blocks

Note: “+” Dictates last set as many reps as possible (AMRAP) with the goal that the minimum
number of reps achieved matches preceding sets. AKA a “rep out.”
Three-week blocks seem to be the best. They can be stacked without significant deloads for
both T1 and T2. Simple three-week linear increase in weight and decrease in reps allows the
lifter to build a volume base within the associated tier. Example: 5x5 is a volume base of 25. A
second mode of effort control is AMRAPS. Placed at the end of a fixed rep x set structure these
allow lifters set fatigued rep maxes (RM) and push the effort a bit harder. These set a baseline
level of performance in that relative intensity range. The RM could be used as a gauge of what
could be lifted on any given “off day” due to the fatigue from sets prior to the RM. Both the
volume base and fatigued rep maxes can be improved throughout a single or multiple cycles and
would be considered as “volume personal records” (volume base) or “rep personal records”
(RM), each a unique measure of improvement.

While linear three-week blocks with minor resets seem to be the most effective and sustainable,
other means of sustainability can be accomplished through use of week-to-week or workout-to-
workout undulation in work. This is commonly practiced as Daily Undulating Periodization (DUP)
where a lifter could perform the same lift type multiple times per week but to varying degrees of
volume and intensity to control fatigue and accumulated training stress while practicing a high
level of frequency. Use of AMRAPS in an undulating fashion across T1 and T2 sets are also a
successful means of progressing fatigue sustainably without risking burnout. This held especially
true for The Rippler whereas GZCL UHF utilizes more T1 AMRAPs, with T2 AMRAP sets being
used to increase fatigue when T1 volumes, intensities, or both, are considered low. Deadlift
Wave Forms also uses three-week blocks and similar controls for sustainable progression with
additional means specific to the deadlift.

Continued linear progression beyond three weeks becomes less and less consistent with a larger
amount of training variables to be controlled for. This is especially true for more advanced
athletes, myself included. Progression slows and thus necessitates less of an intensity increase
week-to-week, more rest, lower volumes, as well as sparing the use of AMRAPS, all in an effort
to mitigate accumulated training stress. As weeks pass and progression slows the need for a
significant deload becomes more noticeable due to poor lifter performance. For this reason
three week training blocks with smaller intensity and volume resets are recommended as a
means to eliminate need for large deloads.
 Repeats of 3-Week cycles tends to keep lifters in the

sweet spot longer without plateau or regression.

Image credit bodybuilding.com (gracias amigos)

T1 Movements, Structure and Progression

T1 Defined

The first tier is where our competition movements and foundational lifts reside. These are a
lifter’s primary means of measuring improvement in limit strength and as such are at the top of
the GZCL pyramid∆ The first tier can also include other movements that the lifter determines to
be of equal personal importance. An example of this would be the front squat or overhead
press. Many lifters see these as tools to measure their strength and for that reason the T1 can
include lifts other than “the big three.”

Note: They should still remain compound barbell or dumbbell lifts.

Training Max Use

It is recommended that when programming use a Training Max (TM) of a recent or reasonably
estimated 2-rep max (RM) that could be lifted any given day at the start of the program. Known
as a “Goal Weight” in the original GZCL Method the concept is to turn a known rep max (RM)
into a higher rep max with the same weight.

Example: Taking a 2RM of 225-lb./102 kg and making it a new 3RM, or, increasing the amount of
weight lifted for the given RM, which would make that same 2RM of 225-lb./102 kg now
235/106.

Either approach works.

Seeking rep max improvement has been a means of progression for a very long time. It is the
fundamental basis of traditional western periodization and that concept when applied to
the GZCL Method continues to show success. The closer the RM is to limit strength the greater
the transfer of skill (strength is also a skill.) This explains the use of a recent 2RM as a choice TM
in sustainably improving a projected or known 1RM while working nearer a technical max. More
on that later.

Training Maxes are used for all T1 and T2 movements with a specific weight being tied to a
specific movement. Meaning, lifters should not base their T2 OHP weights off a TM of their T1
Bench Press.

Note: T3 movements are not based on a training max but instead should be programmed and
progressed separately, which will be explained below.

VERY IMPORTANT: Weight x Reps x Sets

Building Base Volume Progression

Week 1: 85% 4 x 3+

If the last set yielded a fatigued 7RM a total base volume of 15 (4+4+7=15) is established and
this lifter would be considered to have very good T1 abilities because their performance in the
T1 yielded upper range volume requirements. T1 total rep range being base 10 peak 15 at 85-
100% of a training max.

Prior to programming known ability and fitness should be assessed through examining the
training history, technical ability, and prior injuries. These first weeks are not a testament to the
current programming, but rather a means test to establish T1 range ability established by prior
training. A range of 12-14 total in the T1 the first week is possible for those new to the method.
Although, to varying degrees of difficulty. Exceptional athletes may see 15 reps or higher.

Poor levels of technical ability and fitness would mean fewer than 10 to 11 reps total at 85%
intensity. In most cases this should result in a reduction of TM. If base volume goal was
established but effort was deemed unsustainable for weekly progression (meaning it was a
brutal workout that was barely finished) then a TM deload should be considered. Exception
being an explained “off day.” A trend in off days for two weeks on the same movement requires
reducing future workout’s T1 weight by 5-10%, depending on severity of performance. Higher
percentages would be recommended if the movement quality were abysmal.

Week 2: 90% x 3 x 4+

The base volume here is 12, with a potential goal of getting a 4 to 6-rep max (RM) on the final
set. If the sets achieved were: 3+3+3+5 then a base volume of 14 has been established at 90%
and so has a 5RM in a fatigued state. The lifter can preform near T1 volume limits at 90%
intensity. This is an exceptional lifter. Average performance for those new to the GZCL approach
would be 10-11 total. Poor performance would be less than 10 reps.

Of course the number of reps per set dictates success in the total volume goal approach. The
first two weeks each called for a minimum of 12 reps, but the reps per set had been decreased
and as a result fatigue is lessened during the training session due to less time under tension per
set. Had it been built at 5x2+ then the in-set fatigue would be greater and the final set AMRAP
attempt is likely to result in fewer total reps overall because the effort was too high for the first
two sets.

Week 3: 95% x 2 x 5+

Simple linear progression continues for the 3rd week and leads to five attempted doubles at 95%
of TM. This increase of intensity is only possible through two means: Decreasing reps per set
and decreasing total base volume. The reduction in each of these terms results a heavier weight
being moved, ideally without sacrificing movement quality. Here is an opportunity to establish
baseline consistency at near max intensity. By repeating doubles at 95% for five sets it can be
reasoned that the TM has been increased without necessitating an actual test of abilities. The
AMRAP at the end opens the possibility to confirm progress through finding a fatigued RM. If
the lifter were to get 3-4 reps on that final set then improvement has been proven indirectly.
After a few training cycles lifters regularly set fatigued rep maxes that match or beat their prior
“fresh” rep maxes.
By this time if the lifter were not capable of performing base volume at the intensity standard
they should have already deloaded the lift. Three weeks of simple linear progression resulted in
our theoretical lifter executing par or better total volumes in the T1. Continued linear approach
would require singles.

Note: AMRAP use in the 2nd tier can also be used, but rep maxes there carry less importance for
measuring strength and are instead better indicators of technical consistency and movement
quality as well as stamina and general fitness. T2 AMRAPS are a great means to produce effort
with lighter weights when T1 efforts are low.

Three weeks drafted in the Blank Template.

Additional T1 Progression Structures

The preceding example showed a ‘straight set’ approach to building base volumes in the T1. This
is the preferred means to build consistent ability in the T1. Other progression structures can be
effective by different avenues. Each model can be used repeatedly for three-week cycles or
alternated with other means of progression for specific purposes.

Examples of non-straight set progression and reasons for application:

Ascending T1 Sets

Week 1: 85%x3x2, 90%x2x2, 95%x1x1+

Week 2: 87.55%x3x1, 92.5%x2x2, 97.5%x1x2+

Week 3: 90%x3x1, 95%x2x1, 100%x1x3+

Benefit: Each week affords the lifter an opportunity to touch 90% or greater intensities. Even if a
2.5% set-to-set increase were used the lifter would still reach 90% intensity the first week. This
type of progression is more specific than the previous straight sets approach and is best used
after a straight set approach for one to three, three-week blocks as a sustainable means to
begin introduction of singles use and RM testing to the lifter. This is a great means to begin
increasing training specificity to the lifter.
Singles

Week 1: 85%x1x10+

Week 2: 92.5%x1x6+

Week 3: 100%x1x3+

Benefit: Greater focus on individual reps and multiple chances for dialing in set up an analysis of
individual rep quality. This is the most specific means to approach RM testing and progression in
the T1. A downside of this approach is decline in work capacity if used for too long a period of
time.

Additional benefits to each of these progression models are discussed below.

Retesting a Training Max and Effective use of Singles

In past examples of GZCL inspired programs a common rep and set progression theme was
established. This is because the original method showed a 3, 2, 1+ approach (as an example
from my own programming leading to IPL Worlds 2012.) Using triples, doubles, and singles to
fatigue, followed by a test of RM ability. The number of reps done before the RM test is lifter
dependent, but it is recommended that more be used nearer a volume focused phase, or a
transition out of one, and less used in intensity focused phases or when approaching 1RM
testing events.

Example: 90%x3x1, 95%x2x1, 100%x1x3+

This is the preferred way to retest TM when planning the training next cycle. By using a low
fatigue approach the lifter guarantees their new TM is representative of a 2RM they could
actually lift any day of the week. This results in a sustainable model of progression.

Progressing Training Max

Progression model is based upon the 3/2/1+ pre fatigue example above.
1-2 reps at 100% of TM: Do not add weight. This is because performance was on par or less than
TM at cycle start. We are seeking improvement. Consider starting next cycle at 80% intensity for
T1 movements focus building T2 work capacity and T1 base volume ability. Do not retest TM
until 12-15 reps can be done with reasonable quality in 85-90% intensity at next cycle start. This
is best accomplished by performing straight sets with last set AMRAPS in the low end T1 range.

3-4 reps at 100% of TM: Add 5 lb./2.5kg to TM for next cycle. This volume would equal one to
two reps more in total than the TM at cycle start in a fatigued state. If two reps were completed
on the third set of 1x3+ (1+1+2) then the lifter also matched their TM in reps-per-set as well.
They have improved base volume and rep ability at their former TM weight. A modest increase
in rep ability and base volume while fatigued should match a modest increase in weight. This
allows for sustainable TM increase across training cycles.

5-6 reps at 100% of TM: Add 10 lb./4.5kg to TM for next cycle. A total of five reps here would
mean the lifter had completed a triple of their recent 2RM used as the TM at cycle start. (1+1+3)
This shows an improvement in both base volume and RM ability.

7+ reps at 100% of TM: Add 15 lb./7kg to TM for next cycle. Improvement of this caliber is most
often seen when increasing TM is delayed across multiple 3-week cycles in favor of establishing
greater amounts of base volume in the T1 range. Training focus for the following cycles would
emphasize building base volume in the T1 with total rep goals of 15+@85%, 12+@90%, and
8+@95%. This is best accomplished without ever reaching 100% (or perhaps even crossing
97.5%) of TM until a retest of TM is desired.

Novice lifters can retest training maxes more often than advanced lifters. It is suggested that TM
tests not be conducted more frequently than every three weeks, and in that case the lifter
should have a relatively young training age. Intermediate and advanced lifters, or lifters
struggling with a plateau should delay their TM test for a minimum of nine weeks.

Delaying Training Max Increase in Favor of

Building Base Volumes
 She wanted to retest her training max, but coach said "nahhh."

By focusing on building volume within the T1 across a longer timeline the 100% TM test yields
higher rep performances when finally reached.

Example:

[Cycle 1]

(Weight x Reps x Sets)

Week 1: 80% x 4 x 4+

Week 2: 85% x 3 x 4+

Week 3: 90% x 2 x 5+

If no additional reps for Week 2 or Week 3 were accomplished then the next cycle would
continue to build intensity by a modest amount on the same volume structure. This is an
attempt to make the lifter stronger at that same base volume. Notice that rep ability has not
been tested at 95% and additional sub TM training cycles are needed to build ability nearer that
intensity range.

[Cycle 2]

Week 4: 82.5% x 4 x 3+

Week 5: 87.5% x 3 x 4+

Week 6: 92.5% x 2 x 5+
The 7.5% drop in intensity from [Cycle 1](Wk3) to the start of [Cycle 2] is less a deload than a
means to sustainable progression because the training will remain difficult. If the lifter can
repeat like total volumes, within 1 to 2 reps, but at 2.5% higher intensity their T1 base ability has
increased. By Week 5 the lifter may have reached the total base volume goal of 15+@85% or
greater by means of a successful last set AMRAP. Week 6 tests their volume capacity at
intensities greater than 90%. A volume base of 10 at 92.5% is short two reps of the 12+ desired,
as recommended above. If no additional reps were earned on the AMRAP in Week 6 that would
mean low intensity T1 ability is improving, but work capacity at 90% or greater of TM is needed.
The 95% intensity has yet to be tested but performance is near ideal ranges for progressing TM.

[Cycle 3]

Week 7: 85% x 4 x 3+

Week 8: 90% x 2 x 5+

Week 9: 95% x 2 x 3+

In this third cycle without increasing TM the lifter tests their 85%, 90%, and 95% of TM ability.
With base volumes of 12, 10, and 6 the last set AMRAP requirements would be:

7 on Week 7 to equal the 15+@85% goal

4 on Week 8 to equal the 12+@90% goal

4 on Week 9 to equal the 8+@95% goal

Barney Style:

Week 7: 85% x 4+4+7=15 total reps (Volume goal reached)

Week 8: 90% x 2+2+2+2+4=12 total reps (Volume goal reached)

Week 9: 95% x 2+2+4=8 total reps (Volume goal reached)

The decrease in total sets from Week 8 to Week 9 allows for continued use of doubles. Some
would consider the Week 8 base volume test to be more difficult than Week 9 because of the
greater number of sets. Also consider that after nine weeks of training at intensities based off a
2RM the ability to do doubles at 95% is within reason. At this point the lifter has established
desired ability within the T1 and a retest of TM can performed with results likely falling within
that 5-7+ reps total at 100% of TM when using the recommended TM retest approach. This
would mean a multiple rep increase of prior 2RM ability.
Remember, the above is an example and the ascending T1 set progression structure or use of
singles could instead be applied in [Cycle 3] as each prepare the lifter for a TM test event
because those structures are more specific to the upcoming task due to the use of singles.

After nine weeks of sub max training with an emphasis on building volumes at graduating T1
intensities the lifter has undoubtedly increased 1RM strength without actually having to test
their max because the transfer of strength between a known 2 or 3RM to projected 1RM is
significant. Rep max calculators are increasingly inaccurate beyond five reps, especially so for
advanced lifters. Training in the way outlined above allows for consistent and sustainable
progress to be achieved with progress being measured by total volume goals and rep goals, each
accomplished week-to-week.

Welcome to PR City... which is Denver?

Singles to Control Quality & Progress Rep Ability at Intensity

Singles at sub-maximal intensities allow for a focus on training the technical ability of the lifter
at T1 intensities. By distributing the volume load across multiple sets of one, and controlling
rest, the quality of each rep within the tier is under greater scrutiny and thus emphasis is placed
on movement quality above all. The principal of specificity in training requires that equipment,
movements, loads, and reps closely match the in-contest performance of the lifter. Singles in
the T1 decrease the training variables of each set to just one, the intensity. This means the
specificity of training is high and thus use of singles is best practiced when preparing for a test
(either in a meet or for TM increase) or when the desired training focus is to build movement
quality.

Although anecdotal, most would agree that as the weights get heavier the quality of the
movement declines. This is also true if the reps-per-set is high, because of the fatiguing nature
of sustained effort under load. Movement quality decline is a reality in all but the most
advanced lifters who tend to stop performances before quality becomes questionable. These
lifters have reached their supreme level of technical ability through years of repeatedly high
training specificity and as a result their max looks like a warm up; the prime example of
consistent lift quality across intensities being Andre Malanichev’s world record squat. Using
singles provides lifters the opportunity to build more specific training blocks with the primary
goal of improving technical ability at intensity.

Dibs on Andre being my spirit Animal.

Singles seek to improve the lifter’s “Technical Max,” the point at which form breaks but the lift
can still be completed. A technical max is important and adds to the reason why using a recent
2RM as a training max is a good choice. The intensity remains fairly specific but the movement
quality from a 1RM to a 2RM is typically distinctive. Most lifters have noticeable form
breakdown when reaching for a 1RM attempt, whereas their 2RM is usually of much higher
quality. This could be summarized as having more brawn than brains and wanting to lift “X”
weight versus improve ability through emphasis on quality. Who can be of blame when that
next plate is just so close?

When using singles be sure to never exceed a technical max because then the purpose of
refining and reproducing multiple sets of high quality lifts is defeated.

In the above progression example, should the lifter reach base volume goals but perform an
undesired amount of poor quality reps then a cycle of sub-maximal singles may be used as a
means to regain focus on movement quality while sustainably progressing intensity. So in Week
9 the 95%x2x3+ may instead be replaced with 1x6+ because the base volume is equal, but due
to the use of singles individual rep quality can be of greater focus. In the rest periods between
each set the lifter can analyze what specific improvements can be made set-to-set and it is often
noticed that a few singles into such a workout the lifter finds the groove and experiences a
eureka moment regarding their set up, form, and overall completion of the lift.

Another benefit of singles, that is often overlooked, is that using singles as a mode of
accomplishing T1 base volumes allows for many more opportunities to practice the set up for a
lift. This is important because it establishes how well the movement will begin. A poor set up in
the squat could mean an unstable bar or a mis-groove. In the bench press a poor set up could
result in an unstable position on the bench and a suboptimal landing position for the bar on the
chest. Poor set up on the deadlift is the #1 cause of missed lockouts, in my opinion. If a lift
doesn’t start right with a proper set up it likely wont go right.

Some dummy made this video about stuff that may

help improve how to set up for lifts.

Deadlift “weak point” mini-rant: Most lifters aren’t weaker once the bar reaches their knees.
Rather, they have ran out of gas fighting poor lift geometry and improper bracing during the first
half of the lift and simply do not have the required strength needed to complete the lockout. If
the lifter has difficulty breaking the bar off the floor they could be weak in that position and
perform training directed to improve that muscular weakness, however an equally likely culprit
is a potentially poor set up and it is recommended that both be targeted for improvement.

Singles help improve lift quality that ultimately leads to greater progression sustainability due to
the reduced chance of injury caused by poor form. The closer a lifter’s technical max is to their
limit ability the lower the chance of injury- the space between the two is called the “injury
gap.”

Examples: If form breaks at 15 reps but the lifter pushes to 20, that’s a gap of five reps. If form
breaks at 93% that’s a gap of at least 7%, when considering training max, not limit strength.

However, for singles to be successfully implemented they must be done at T1 intensities with
strict adherence to quality controls and a technical max. Otherwise their purpose is defeated. A
disadvantage of using singles is a reduction in rep ability across multiple sets, which eventually
results in poor base volumes in T1 intensities. Always doing singles means a set of three to five
reps will eventually become difficult and without rep ability retesting a TM in a fatigued state
results in underwhelming performance.

Although fun and a great tool for improving rep quality, singles can also be used improperly so
be sure their execution is as directed and include them for a specific and justifiable reason.

Defining Rep Quality

Rep quality can be determined through observation (and if available measurement) of the speed
and positioning of the lifter while executing the lift. Other aspects of rep quality would be
movement consistency across a number of reps at a single intensity as well as movement
consistency across various intensities. Rep quality is how a technical max is determined.

This is one benefit to keeping a video log of training. The lifter and their coach can review
increases or decreases in rep quality and once reps begin to get ugly then using singles can be
implemented properly; either in that training session or future ones. When breakdown occurs
the use of singles in that intensity range permits the lifter to regain their rep quality.
Rep quality does not require a lifter stick to a “textbook” form. Form is dependent upon many
variables. Their height, weight, limb length, muscle activation, and injuries are just a few factors
to consider before labeling a lifter as having “bad” rep quality or the dreaded poor form. An
example of this would be Layne Norton’s squat. Although ugly to some it remains consistent and
is one of the best in his class in competitive powerlifting today. His rep quality is good. Poor rep
quality would be an example of a lifter going from Andre Malanichev’s squat to Layne Norton’s
in a single workout, or across multiple weeks with relatively little increase in rep ability without
any perceived or measurable increase in strength.

A training video where I discuss movement quality and using singles

and demonstrating how I implement that concept.

T2 Accessories, Structure and Progression

The 2nd tier is ultimately the base our strength. Without it the T1 has nothing to rest on in terms
of muscular endurance or general strength. The T2 can be built with either competition
movements or related accessories. If the lifter is already very proficient in the competition lifts
then making that movement a T2 accessory will typically result in less progress than opting for
an accessory that specifically targets the individual's weakness on that lift.

For example, if a lifter has a weak lockout on the bench then a good T2 accessory would be the
close grip bench press, if weak off the chest long pause benches or wide grip bench are great
options. A weakness in the hole during the squat would mean pause squats could benefit the
lifter and if their squat weakness were torso collapse then front squats would help remedy the
issue. Deadlift weaknesses tend to revolve around poor start positions and lack of strength off
the floor. Both of these could be targeted with deficit deadlifting, paused deadlifts, front squats,
and more deadlifting in general- because most lifters new to GZCL methodology come from a
lack of deadlift volume altogether.

The best T2 accessories, besides more of the T1 lift for those lacking technical proficiency and
practice, are the following:

Squat:

1. Front Squat (or SSB Squat)

2. Pause Squats

3. Single Leg Work

Bench:

1. Close Grip Bench.

2. Long Pause or Sling Shot Bench (If available.)

3. OHP or Incline Bench

Deadlift:

1. Deficit deadlifts

2. Paused Deadlifts

3. Front Squats (or SSB Squat)

T2 movement options could range from cleans to good mornings for squat and deadlift. For
bench other pressing options, to include OHP or dumbbells, work well. The thing to remember
about the T2 is that the degree of separation from the T1 movement should not be by much. If a
lifter were doing flat bench T1 then a T2 option of incline bench would make sense because it
changes one thing, the degree of press angle from the body, likewise for back squat to T2 front
squat with the bar position being the only significant change in the movement.

Generally the best T2 movements are something that would make sense if placed in the T1; a
common example being the Overhead Press.

The larger the separation from T1 movement to T2 movement the greater the degree of
unknown transferability is. An exception to this would be unilateral leg movements,
recommended in the form of back step lunges and single leg press. These prove to be especially
helpful because 1. Most lifters neglect unilateral work, which doesn’t make sense since that’s
the primary function of our legs- to work unilaterally. 2. Single leg training is a murderously
effective means to target the vastus medials, hamstrings, and glutes. Unilateral lifts also build
proprioception and coordination. All contribute to squat and deadlift progression.

The intent of the T2 accessory is to build the T1 main movement. If the accessory differs too
much then the risk of unknown transferability is high. Take that for what it’s worth. That being
said, the T2 is a wonderful place to practice other lift varieties and hone technical abilities. If the
lifter is considering switching from conventional to sumo deadlifting a great option is to make
the sumo deadlift a T2 movement until their movement proficiency and strength increases with
the sumo deadlift. Soon the lifter can opt to make the sumo deadlift their T1 movement and
shift conventional pulling to the T2, or disregard it altogether and opt for more sumo pulling as a
means to continue practicing and building the sumo deadlift as a priority.
T2 Back Work Exception
All back work such as pull-ups or row varieties can be T2 options if weighted accordingly. Heavy
rows and pull-ups or lat pull downs are great tools for improving general strength that is used
across all three lifts. It is for this reason that direct back work is recommended to be paired up
with either Bench days (if the T1, aka upper) or Squat and Deadlift days (if the T1, aka lower) this
keeps back training frequency high. I have tried both approaches, each with great success. There
are logical justifications for either approach, but ultimately the decision rests with the lifter.

When performed heavier keep the reps-per-set and total volume in the T2 range, a T1 approach
to rows and pull-ups tends to not go so well with most lifters- especially their shoulders. These
movement types are usually more effective if done for 6-8 or more reps per set, so T2 and near
T3 range intensities. An exception being the Pendlay row, which can be trained heavier for
fewer reps per set due to its eccentric-less nature. Best bet in regards to training the muscles of
the back is to mimic frequency, structure, and progression similar to other T2 or T3 movements.

The implementation and execution of back isolation exercises through means of rows or vertical
pulling movements is of very high importance and should not be neglected. The musculature of
the back ties the shoulders to the hips and without a strong back it will be hard to be a strong
lifter. Think of the back as the foundation to a house.

Using more than one T2 accessory per days is an option but requires that one be programmed
lighter than the other, and thus can make the second T2 movement more of a “heavy” T3;
especially early in training cycles. This is fine, but keep in mind the concept of sustained effort in
regards to progression. Having more than one T2 movement per T1 requires a higher degree of
effort per workout and that ultimately leads to a decreased progression timeline. It is suggested
that most lifters using the GZCL Method opt for one T2 movement per T1 in a given block until
they require extra effort to progress a specific lift. In that case it is recommended they first
change their T2 movement to a new one and attempt to progress that versus keep the old one
and add a second. Understand that strengths and weaknesses change and the T2 is the ideal
location to keep those two shifting targets forever in focus. The T2 necessitates variety in all but
the most advanced lifters so do not be discouraged from cycling accessories every three to six
weeks. Possibly longer if the movement continues to improve cycle to cycle.

A good example of two T2 lifts for a single T1 lift would be deficit deadlifts (T2a) followed by
block pulls (T2b), these two couple together well for a sustainable and logical approach to
deadlift progression. The deficit work at the start helps strengthen movement off the floor and
highlight the importance of start positioning while the block pulls help increase grip, hip, and
upper back strength through overload due to reduced ROM. A few things to keep in mind
regarding block pulls, first do them with the bar at knee height or lower. Second they are best
done with higher than usual volumes because the reduced ROM undercuts time under tension.
(TuT) The load would have to be well beyond sustainable to make up for that difference, thus
higher reps per set done with T2 (or even T1) range weights help regain the difference back into
the lifters favor. Many people use block pulls to help their lockout, but that is only possible if a
lot of time is spent in ROM near lockout. Block pulls reduce TuT so volume must be increased to
sustainably close that time gap.

This is a similar concept to pause squatting, which requires more time spent in a compromising
position- the hole. TuT is less of an issue here because time is emphasized in the pause squat.

A quick piece of clarifying guidance on pause work: Whether squat, bench, or deadlift, keep the
reps-per-set lower than usual for that intensity because pauses increase TuT so more paused
reps would mean too much time relative to the intensity. Quality of pause work is paramount
because the time spent in pause work helps build or destroy movement quality. Forsaking
quality for a longer pause is working against progression for nothing other than bragging rights.
Should a lifter want to pause a weight for a long time it is best they approach it linearly adding a
second at a time while never forgetting the purpose of the pause work to begin with- improving
rep quality through maintaining ideal positioning in the most compromising positions of our
main movements: The hole of the squat, on the chest (or 1” off of it for the Spoto Press) and just
off the floor in the paused deadlift.

A tutorial on one of my favorite T2 back movements,

the Paused Row.

T2 Structure and Progression

The T2 can progress for a longer timeline linearly than the T1. This is because it is lighter. It is
recommended that modest increases of 5-10% from week to week be used, beyond three weeks
it needs to be observed closely for quality control. After four weeks of progression from 65%
(base T2 intensity) the intensity still reaches 85% if using an increase of 5% each week. That’s
pretty heavy work after doing T1 lifts beforehand.

Lifters new to GZCL style training should start their T2 just below recommended T2 intensities,
somewhere in that 55-60% range and improve from there. Reps per set should fall within 6-12
with a total rep base of 20-30 reps being accomplished per movement, depending on where the
lifter is at in the training cycle. Linear increases, weekly undulation, and bi-weekly linear
increase all work well within the T2.
Examples of effective T2 progression:

Linear

Week 1: 65% x 10 x 3

Week 2: 70% x 8 x 3

Week 3: 75% x 6 x 4

Week 4: 80% x 4 x 5+

Options to push T2 effort during the cycle would be to include AMRAP sets, as shown with the
Week 4 example, or limit rest. Be aware that over use of T2 AMRAPS is likely to cause a decline
in T1 ability later that week if recovery is an issue. This is especially true if the T1 is also utilizing
AMRAP sets.

Bi Weekly Undulation (2 Up, 1 Down)

Week 1: 60% x 12 x 3

Week 2: 70% x 8 x 3

Week 3: 65% x 10 x 3

Week 4: 75% x 6 x 4

The undulation model is effective at maintaining recoverability from T2 volumes and removing
need for a deload across longer cycle lengths. This allows for a longer progression timeline and
once 75% is reached week-to-week increase/decrease in weight can be shifted from 10% up /
5% down to 5% up / 2.5% down, thereby lengthening the week-to-week undulation progression
of T2 intensity. Bear in mind that once T2 weights reach mid range T2 intensity then volume
should near base recommendations as fatigue from the T1 progression is likely to impact T2
performance and vice versa for future workouts.

Bi-weekly Linear

Week 1: 60% x 12 x 3

Week 2: 60% x 12 x 3+

Week 3: 70% x 10 x 3

Week 4: 70% x 10 x 3+
Notice here the bi-weekly AMRAP sets for the 2nd and 4th week; those being the progression
means. Lifters opting for this kind of T2 progression have the benefit of a longer timeline and
thus more predictable recovery requirements, because if the reps go down that second week
something is wrong. The AMRAP sets push the volume every 2nd week and show improvement
at that intensity. If the lifter can beat their prior weeks volume then they know what increase of
intensity for the next two weeks is reasonable. The negative side of this type of T2 progression is
a longer timeline leads to training boredom in some lifters; otherwise bi-weekly T2 progression
is a fantastic tool to hone movement quality, sustainably build strength and work capacity, while
keeping tabs on recovery.

The three-week blocks recommended for the T1 above can still be applied to the T2. But
because the T2 is lighter the progression can extend beyond three weeks as demonstrated in
the above examples. However, controls to limit fatigue so as to not impact future T1 lifts must
always be in place when programming the second tier.

Now the T2 has been added to the Blank Template.

Experimental Concept:
Max Rep Sets Implementation

Use of max rep sets (MRS) can be implemented across all tiers, each to their own positive and
negative effect. I have found that while a few of my lifters showed sustainable progression
beyond three week blocks, most would rather not progress with “Max Rep” guidance on T1 or
T2 range weights beyond eight weeks. More advanced lifters tend to shine more with this
approach. This same approach fostered success for all lifters in the T3 range for weeks on end.

A similar concept to RPE or Rate of Perceived Exertion, using Max Rep Sets (MRS) allowed others
and myself to gauge where our performance was at a given intensity. But rather than lift up to a
weight that feels like an RPE8 for a given number of reps, instead the lifter seeks to set either
weekly rep or total volume PRs. Use weights that can already be handled, but with one single
rule: Always stop with one to two reps left in the tank. (This rule is also used for guidance on
AMRAPS in general.) Rest guidelines must be implemented during use for MRS in all tiers.
Otherwise unlimited rest could result in excessive volume in any tier and too little rest results in
too little volume and too much fatigue.
MRS eliminates what a weight feels like and instead perceived exertion is based on lifter abilities
to sustain rep effort. Progress is based on how many reps were done at a specified weight, with
annotations of additional reps being an indicator of effort. By always leaving reps in the tank
and never reaching actual failure MRS can be sustainable. If more recovery is needed due to
excessive accumulated training fatigue then more reps could be left in the tank. MRS allows for
aggressive pursuit of rep and volume PRs but with aggressive progression so comes required
deloads, whether planned or not, which ultimately hinder training. That is unless the lifter has
great self-control and understanding of their rep ability. The latter can be learned through
training, the former is more instinctual and harder to coach.

Example MRS journal annotation:

85%x6/4/4+2 would mean the lifter performed three MRS at 85% with the first set being six reps
and the second and third sets being four. They left two reps in the tank on the last MRS.

An example MRS progression for T1 range movements:

Week 1: 85% x Max Reps x 3 Sets (Goal was to see 12-15 reps total, or 4-5 average.)

Week 2: 90% x Max Reps x 4 Sets (Goal was to see 10-12 reps total, or 3-4 average.)

Week 3: 95% x Max Reps x 5 Sets (Goal was to see 10 reps total, or 2 reps average.)

Week 4: 100% x Max Reps x 1 Set (Goal was to see improvement on Training Max.)

On Week 4 if the lifter performed 3 reps it would be shown as a +1 increase in TM. They would
also be sure to notate how many reps were left in the tank. After a few weeks of this approach
most lifters quickly learn what 1-2 more reps feels like. Another benefit of this approach over
RPE is that weight progression is more rigidly planned and lifters can visualize and prepare to lift
that weight weeks in advance. The progression and control mechanism here is volume rather
than perception of what a weight feels like on a given day.

The above linear style and structure showed to be sustainable and effective for up to eight
weeks with a reset around 87.5% on Week 5 for those who I’ve coached using MRS guidance.
Smaller increases in percentage (For example dropping from 5% increases to 2.5% increases)
would result in longer progression timelines, which could mean improved MRS understanding in
individual lifters. Since it is a new means of progression it does have a learning curve.
Beyond the Week 4 Training Max Test most clients who ran this T1 progression opted for other
more fixed rep/set structure and progression with a single set AMRAP as a single variable. The
common cause was that mental preparedness and reps per set expectations were hard to fulfill
or predict, and while some weeks yielded personal rep records, others would not, and this lack
of improvement consistency is difficult to sustain in less advanced lifters.

When base volume is not reached by means of MRS a higher base volume is recommended for
the following cycle, thus necessitating a reduction of intensity. Attempting to continue pushing
intensity beyond MRS means will produce sub par results. When failing to reach base volume
goals in a single workout opt to reduce load and increase base volume requirements for the
following workout. If that next workout results in accomplishing base volume through MRS then
intensity would be increased and base volume would be returned as planned originally.

My hypotheses regarding the inability to sustain MRS is the unknown nature of reps per set as it
adds stress to an already stressful movement range- the T1. For this reason I decided that
utilizing max reps for multiple sets was not a good option for T1 movement progression due to
its lack of sustainability, Likewise for the T2, which saw similar effect but with less control on in-
set fatigue management. Beyond 10 reps most lifters want to push to 15 or 20 reps and
movement quality suffers as they attempt an unplanned widow maker after T1 movements. For
that reason specifically T2 MRS is less recommended, especially to lifters with masochistic
leanings.

To be clear, MRS is not too different than RPE, nor is it inherently better. It is simply another
option to auto regulation, wherein that it auto regulates rep effort versus intensity effort. (And
to be fair to RPE, MRS is a significantly less proved.)

If attempted it is recommended that MRS be used by more advanced lifters.

A MRS approach is however the most recommended means of progression for the T3 regardless
of lifter ability. Most lifters took to T3 MRS guidance quickly and enjoyed it to a large degree.
Which finally brings T3 into the spotlight. For further reading and to gain a better understanding
of these kinds of training concepts check out Bayesian Bodybuilding's article "2 Autoregulation
Methods to improve your training progress."
 Lifters faces when trying to successfully

implement MRS into their programming.

T3 Accessories, Structure and Progression

Accessories in the T3 are near limitless. Here rehabilitative and prehab movements sit beside
isolation “bodybuilding type” movements for the purpose of injury prevention, movement
correction, improving muscular endurance, and increasing the size and strength of specific
muscles and muscle groups. The T3 is the base of all strength. It is where we identify and target
problem areas regarding past and potential future injuries, as well as target which specific
muscles need assistance in order to help progress T1 and T2 lifts.

A larger muscle has a greater potential for strength and the T3 is the most effective range of
movements, regarding time spent, for doing so. Volume helps drive hypertrophy and while
getting in lots of reps in the T1 and T2 may be fun it opens the door for reduced movement
quality, lack of sustainability, and higher rates of injury. Not only that but it would require great
amounts of rest between sets, which increases required time in the gym. Therefore T3 is a time
effective means to a lifters hypertrophy goal.

The T3 resting at the bottom of the pyramid is an ideal location to drive volume sustainably. It
requires less rest time between sets and the recovery debt from T3 work is minimal if the lifter
has implemented proper recovery means. In general 30-50 reps per T3 movement is
recommended with the number of T3 movements being from 1-3 per workout. More
bodybuilding centric programs could have higher T3 volumes but that would necessitate less T1
and T2 volume.

Two recommended T3 progressions:

Note: Remember to always leave 1-2 reps in the tank on AMRAP and MRS.

1. Keep weights the same and perform MRS until a base volume is reached: At that point
increase the weight and restart rep progression. This could be done week to week or across a
number of weeks. Set a goal volume for that movement; reach it, then increase the weight used
and attempt to reach goal volume again.

Example: Lat Pull Down

120 x Max Reps x 4 Sets

Once a total of 50 reps is reached (average of 12.5 reps per set) then increase weight by 10 lb.
The volume goal is dependent upon the lifter needs, as well as the weight increase once total
rep goal is reached. If desiring to progress a T3 movements weight the progression can continue
for longer by lowering the volume goal little by little. This would mean fewer reps per set are
needed to reach that goal and fewer reps per set mean an increase of intensity is possible.

2. Work up in weight to a given “first set” at a fixed number of reps and from there perform a
prescribed number of MRS: This allows the lifter to plan the T3 progress of weight week to
week, or even workout to workout, for a given movement while also pushing effort through use
of MRS.

Example: EZ Bar Curl

Week 1: In 3-4 sets work up to heaviest 12-15 reps. Once reached that's the first set. Perform
four more MRS at same weight.

Week 2: In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform
three more MRS at same weight.

Week 3: In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two
more MRS at same weight.

Week 4: In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the first set. Perform one
more MRS at same weight.

This 2nd option has proven to be popular not only for my lifters, but for myself as well. This keeps
the T3 intensity progressing within reason while also building base volumes. As the weight
increases via means of a lower “first set” rep limit more sets are needed to equal T3 base
volumes. An additional benefit of this 2nd approach is that it can be paired up with a T1 and T2
taper so that T3 volumes decline while intensity rises. A third benefit is that it can take an
unknown movement and progress it from T3 range to T2 range in order to make it a primary
accessory. An example would be a lifter new to the incline bench starting with T3 range
intensity, say just the bar, and over a course of a few weeks moving it up to be their primary T2
accessory for their bench day. This is a great way to learn a lift, get stronger at it, and then use it
to effectively drive the strength for the T1, or eventually make it a T1 movement.

Some T3 movements can be held at a given weight and progressed in a fashion like the first
example while others can progress like the second. The benefit of a mixed T3 progression in the
same program is that some T3 movement types provide no additional benefit when done
heavier, such an example is dumbbell pec flyes. Beyond 25-30 pounds they tend to do more
harm than good so it may be best to use the first example for movements like that and for
others use the second example.

Sticking to one type of T3 progression is not required. The T3 requires volume and effort. Both
approaches produce that from lifters.

Lastly, some say prehab and rehab type movements should be placed in a T4. This I argue
against on the basis that most people utilizing the GZCL Method principals already have a
laundry list of excuses for not doing the needed T3 work. Shifting prehab and rehab work to a
“T4” is akin to putting it on Mars. No one who lifts weights seriously will ever make it to Mars,
except Matt Damon, and his efforts in the gym are under scrutiny.
 Cigar smoking is a T3 option when filming Commando.

GZCLP
(GZCL Linear Progression for new lifters)

Novice lifters and coaches are familiar with traditional, popular models of linear progression
programs. Starting Strength, Greyskull, etc. are all the top performers in this class of
programming for a person new to strength training. As an option, these lifters can use GZCLP to
transfer into a progression scheme with a GZCL format that eventually morphs into their own
personalized GZCL program.

GZCLP utilizes the below T1 progression scheme:

Again: Weight x Reps x Sets

Take the last weight from previous LP program (or start new with GZCLP!) and perform these
workouts:
Workout A1

T1: Squat x Bar (or Last LP Weight) x 3 x 5+

T2: Bench x Bar (or Last LP Weight) x 10 x 3

T3: Lat Pull Down x Weight x 15 x 3+

Workout B1

T1: OHP x Bar (or Last LP Weight) x 3 x 5+

T2: Deadlift x Bar (or Last LP Weight) x 10 x 3

T3: DB Row x Weight x 15 x 3+

Workout A2
T1: Bench x Bar (or Last LP Weight) x 3 x 5+

T2: Squat x Bar (or Last LP Weight) x 10 x 3

T3: Lat Pull Down x Weight x 15 x 3+

Workout B2
T1: Deadlift x Bar (or Last LP Weight) x 3 x 5+

T2: OHP x Bar (or Last LP Weight) x 10 x 3

T3: DB Row x Weight x 15 x 3+

The only difference between workouts A1 and B1 versus A2 and B2 are the T1 and T2
movements flip flopping in order. The second time through the A workout bench is now heavier
than squat, likewise for deadlift over OHP. This rotation helps keep each movement trained
across both tiers.

Example Monthly Schedule for 3x Per Week

Week 1: A1, B1, A2
Week 2: B2, A1, B1
Week 3: A2, B2, A1
Week 4: B1, A2, B2

This does have the negative aspect of slower progression (at least when reading, but in practice
definitely not) than something like Starting Strength where all movements are performed each
movement and weight is added each workout. A second negative aspect is the lower lift
frequency since the lifter is not performing the squat, bench, and deadlift each workout.
However, the benefit of GZCLP over other linear progression programs is the added volume per
workout for each lift through AMRAP sets on the T1 lifts for the day, as well as the 10 rep sets
when that movement becomes a T2 a few days later. The effort required to continuously push
the T1 and T3 progressions via AMRAPS is what sets GZCLP apart from other linear progressions;
for this reason lifters should push their AMRAPS every workout to 1-2 reps until failure. (As
always recommended with AMRAPS and MRS.)

Many common LP programs follow an extremely low volume approach with moderate
frequency. This is disagreeable because new lifters need practice, and that requires reps. It is
important to understand that when coming from no base of fitness or strength training history
this higher volume and effort may require a significant deload of bar weight (“intensity” for
those new to strength training) and it is recommended that recovery means be of the highest
importance when making a transition to lifting, in particular when choosing to use GZCLP as your
ticket aboard the Gains Train.

When needing more recovery while on GZCLP more reps can be left in the tank, thus lowering
the overall effort of that workout. This then reduces training stress and lessens the recovery
debt of that workout.

GZCLP T1 Progression

Start with three reps for five sets, last set AMRAP (3x5+) adding weight workout to workout and
when base volume of 15 is missed (because the lifter did not think they could do 1-2 more, not
because of actual failure) then the lifter would use that same weight they missed at and
continue progression by dropping to 2 reps per set, for 6 sets, last set AMRAP (2x6+). This would
then start progression again, adding weight workout to workout until they failure to achieve
base volume of 12. Once failure with 2x6+ occurs then the reps would drop a third step to one
rep per set for 10 sets, last set AMRAP. (1x10+) Continue to add weight workout to workout
with the ten singles. When failure to reach base volume of 10 occurs rest for 2-3 days and test
for a 5RM. Use 85% of this new 5RM to start the next cycle of 3x5+ and progress in similar
fashion to the previous cycle. Each successive repeat through 3x5+ will be shorter due to the
lifter now being stronger.

GZCLP T1 Progression Table (Cheat Sheet)

- Add weight workout to workout.

- Progress from base volume 15 to 10. Only dropping bases when weight can no longer be added
to the current one.

Means don't drop bases if you're still getting extra reps on the AMRAPs.

- Retest 5RM after failure to achieve base volume 10 (1x10+)

Base Volume Reps Sets

 15 3 5+ (+ means last set is AMRAP)

12 2 6+

10 1 10+

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. Do not push AMRAP sets beyond 10 reps even if there’s
enough gas in the tank to do so.

Do not add weight set to set for any of the workouts. These are to be done at a fixed weight
across all sets. Weight is only added when repeating the workout with that movement as a T1.

Recommended 5RM Testing Approach

The best way for this to happen is to follow a back plan from where you'd like to end at (a ball
park range of weight.) This can be estimated pretty easily by using the lifter performance on their
last workout of the base volume 10 (1x10+.)

Example Lifter: 295 lb. x 1 x 10 was their last workout. They assume if any more weight were to
be added then failure to achieve base volume 10 would occur. They determine to retest for a new
5RM.

The 295 lb. lifted in their last 1x10+ workout would be a conservative starting point for a new
5RM. Back planning from here the ideal way to not overly fatigue before testing for a new 5RM
would be a warm-up along these lines:

Weight/Reps/Sets
Bar x 10 x 3
95 x 5 x 3
135 x 3 x 1
185 x 2 x 1
225 x 1 x 1
255 x 1 x 1
275 x 1 x 1
295 x 5 x 1
Using this method the lifter can get a good specific warm up for the movement their testing.
Amassing many reps in a non-fatiguing intensity and volume range; commonly referred to as
"greasing the groove" this approach is ideal way to approach a testing event. For lifters in the
four-plate plus range of weights jumps from 95-135-185-225-275-315-365-405 are
recommended, with singles starting at 275.

If the lifter above got the 295x5 and felt like they had more in the tank then 5-10 lb. increases can
be completed from this point, each for 5 reps per increase. Again, starting at the last 1x10+
workout's weight is an intentionally conservative choice. If the lifter were to get 295x5 and feel
confident about a 20-25 lb. increase for their next attempt then I could endorse that. Risk is an
element of progress and it is important for the lifter to learn how their mind estimates their
abilities. The earlier they can do so, the better. By taking calculated risks the lifter can become
more adept at estimating their abilities more accurately; an investment in the long term.

GZCLP T2 Progression

Progress ten reps for three sets (10x3) adding weight workout to workout until the failure to
reach base volume of 30 reps. When failure to reach base volume of 30 reps occurs drop to
eight reps for three sets (8x3) and continue to add weight, this too will eventually end with
failure to reach base volume of 24. Once 8x3 ceases to improve drop to six reps for three sets
(6x3). Once failure to reach base volume of 18 restart the process for two to three cycles more,
each cycle resetting at 10x3, but at a slightly heavier weight than previously used- no more than
20/9. (LB/KG)

Continue attempting to progress a core T1 lift (Squat, Bench, Deadlift, or OHP) in the T2 until
comfortable moving into a more traditional GZCL method structure using an optional variety in
the T2; incline from OHP as an example. This will help introduce variety, a staple of the GZCL
Method, to newer lifters.

GZCLP T3 Progression

Progress by using the last set AMRAP. Once the weight can be lifted for 25 reps on that last set
an in increase in weight should occur. A back isolation movement such as a row or lat pull down
(or pull up if possible) should be used as the initial T3 movements for Workouts A &B. Be
modest in this progression because T3 movements will have lower thresholds of weight
increases. Eventually these T3 movements will build intensity and volume to match
requirements needed for a potential T2b movement in a full scale GZCL program, if necessary or
desired. (Since back isolations can be T2 movements as explained earlier.)
Once GZCLP recovery is stabilized and progression through two to three cycles is complete
adding volume from the bottom up in order to more completely transfer to a truer GZCL
approach is recommended. This approach is detailed below.

Transferring to and Going from Novice to Intermediate on GZCL

When first considering switching to a GZCL Method style of training understand that the
workload is typically more than what’s expected. This can be mitigated by accepting that going
full steam into a new training program is likely to result in disaster and a better decision is to get
the feet wet first. Start with a single movement per tier, per workout, and keep volume at base
levels for each tier. (T1: 10/ T2: 20/ T3: 30) By doing so the initial stress of switching to a GZCL
Method approach can be recoverable. From there it is suggested that as an individual’s
adaptation occurs the volume then increase from the T3 up.

Start increasing the volume of the T3 by adding a second movement (T3b) for a single set of 8-
10 reps. This can be done for just one day or multiple days. If that is manageable increase that
T3b by one set again the next workout while also adding a few reps to the existing T2
movement. These additional T2 reps can be tacked onto existing sets or by adding a whole new
set to that tier. By doing so the volume base increases from the bottom up, just as a pyramid
should. Each time the new T3 movement is performed another set should be added until it has
reached a base volume level of 30. Do not add more than three movements; stop adding reps
when each movement has a base volume of 30.

After three T3 movements with 30 total reps each has been added, without any recovery issues,
push the T3a movement up to 50 reps total each workout it is performed. This will expose the
novice and intermediate lifter to very high rep sets and could act as an initial exposure to
different effort increasing training methods, rest-pause as an example. This approach will
finalize effort and work capacity needed to make a sustainable switch to a second T2 movement
if desired.

Once achieved the lifter is essentially running a personalized model of GZCL built around their
means and abilities. From there they have a solid understanding of how to adjust training
variables up or down to achieve training goals. These variables are most commonly recognized
as intensity, volume, and effort.

Warning: If increasing volume from top to bottom were to occur the lifter would likely see an
immediate positive impact from the added T1 volume, but they would quickly be adding too
many reps (assuming it was done semi-intelligently with rep addition via singles to the T1) to the
most intense tier and their work capacity could not maintain efforts, and recovery debt would
require bankruptcy. Similarly, adding volume to each tier simultaneously results in like
performance decline, just on a longer timeline. Building from the bottom up builds muscular
endurance and work capacity, each of which are needed to successfully and sustainably
progress all tiers.

Not my image but a good representation of

what will not happen when running GZCLP

The Rippler, GZCL UHF

and Deadlift Wave Forms

The Rippler

Read up on a client's progress running the finalized version of The Rippler.

The early versions of The Rippler, a four-day basic upper/lower split, had three-week T1 waves.
But a more aggressive, yet sustainable progression model proved to be bi-weekly undulation in
intensity and reps per set. Volume in the T1 and T2 still closely match GZCL guidelines but
instead of weekly increases in weight it follows a “Two-Up, One-Down” model with 5% additions
on up weeks and 2.5% decreases on down weeks. A longer progression timeline sure, but this
affords the opportunity to amass greater volume at intensity, thereby building ability more
sustainably with a longer and more consistent upward average slope.

Progression example:

Note: The intensity of each tier is based on the specific movement and its own Training Max
(TM) with T1 set at 2RM and T2 movements set at 5RM.
Day One

T1 Movement: Bench Press

T2 Movement: Incline Bench

Week 1: T1: 85%x5x3, T2: 80%x6x5

Week 2: T1: 90%x3x4+, T2: 85%x5x5

Week 3: T1: 87.5%x4x3, T2: 90%x4x5+

Week 4: T1: 92.5%x2x5, T2: 82.5%x6x4

The above example shows the T1 “Two Up, One Down” model and the T2 three-week linear
progression format. The fourth week acts as a break from extra fatigue because with low T1
volumes and without the use of an AMRAP in either tier the lifter rests from extended effort.
This is not a deload because the T1 and T2 still match GZCL guidelines, but the reduced fatigue
allows for better recovery from accumulated stress. This is especially helpful as the program
continues without a significant deload for 12-weeks.

GZCL UHF

Disclaimer: This model has yet to see completion, as at the time of writing I am at the start of
Week 4. It is however, awesome.

GZCL UHF (Ultra High Frequency) was created as a new test to my original method’s concepts.
Like The Rippler and Deadlift Wave Forms the UHF model has had some of its parts and pieces
tested by a few of my clients and myself in trial programs. So far the full GZCL UHF program is
proving to be successful in adopting a DUP model of progression. Daily Undulating Periodization
has been proven across a huge population of lifters not using the GZCL Method principles, but I
questioned whether or not the two could be married and remain effective- or perhaps, more
effective.

The difference, however minimal, is the progression structure and exercise variety being
matched to existing GZCL Method protocols. The UHF model uses a more traditional approach
to DUP than The Rippler. (Workout to workout versus weekly undulation in volume and
intensity.) GZCL UHF is built around daily undulation of work across both upper and lower body
movement types in the same workout, thus making each training session a “full body” one. UHF
employs daily undulation in work while also implementing the GZCL principles of the three tiers,
T1 movement specificity, and aggressive use of variety via accessories in the T2 and T3.

GZCL UHF is programmed as a five days per week program, but can be used with as little as four
days and as high as six per week, using three-week blocks for both T1 and T2 movements. The
T1 resets base intensities and volumes every fourth week. The T2 progresses in the same three-
week blocks but with other controls in place to maintain progression sustainability from weeks
four through nine. In the UHF model greater importance is placed on the effort of the T1, which
is accomplished by AMRAP sets every workout. T2 movements experience AMRAP sets every
fourth week because the decreased T1 intensity necessitates an increase in overall effort. Using
an AMRAP in the T2 accomplishes this task.

Note: The intensity of each tier is based on the specific movement’s own (TM) with both T1 and
T2 being set at a recent or conservative estimate 2RM. Like type movements could use the same
TM but with adjusted working intensities. Ex: Sling Shot bench can be based on raw bench TM
but programmed at modestly higher intensities and safety squat bar use would be adjusted to
lower intensities than normal squat work.

Wherein I talk about this post while training with

the GZCL UHF program.

Progression example:

Day One

T1 Movement: Squat

T2 Movement: Incline Bench

Week 1: T1: 85%x4x3+, T2: 60%x10x4+

Week 2: T1: 90%x3x4+, T2: 65%x8x4

Week 3: T1: 95%x2x5+, T2: 70%x6x4

Week 4: T1: 87.5%x3x1, 90%x2x1, 92.5%x5x1+, T2: 75%x5x5+

The above UHF example shows the three-week block format for T1 movements and similar set
up for T2 movements. The noticeable difference is the ascending rep structure shift of the T1
with intensity drop from Week-3 to Week-4. The T2 continued to increase by 5% into the fourth
week, which marks the start of the next block. The focus of that next block shifts to higher
average intensities and specificity in the T1 (due to singles use.) Beyond Week 4 the T2 improves
at a slower rate of 2.5% through the second and third blocks. The slower rate of T2 intensity
progression allows for extension beyond the recommended three-week block length. Changes in
T2 movement options also help align progression to the recommended three-week blocks.

Second Tier intensity progression is made dually possible because of accessories use versus a
competition lift. Most lifters, myself included, have an easier time with progressing intensity on
accessories rather than main lifts, this is because of the lower maximal weight threshold of
those accessories and a learning curve’s impact on lift improvement. The less familiar a lifter is
with an accessory movement the easier it is to make progress on that lift simply by learning the
mechanics and performance of the lift itself. This concept is similar in nature to beginner
progress with the core lifts on LP programs. General strength and progressive overload are
factors in increasing bar weight, but so is simply practicing and getting better at the lifts
themselves.

GZCL UHF cycles through blocks of T1 progression of straight sets and ascending sets, then as it
nears completion greater emphasis is set on training specificity through use of singles at higher
T1 intensities with T2 movements shifting towards competition standards and intensities;
themselves becoming more specific in nature. Non-competition movement accessories are still
used towards the end in the T2 but their intensity and reduced reps per set boosts their training
specificity also.

GZCL UHF was originally built as a 9-week program but after consideration it was determined
that a 5-week UHF inspired model could be built as an introduction of sorts to the 9-week
model. Those not wanting to work through 9-weeks of sub-maximal work can also use it.

Deadlift Wave Forms

Deadlifting requires a nuanced approach. Some people can train it infrequently and see
progress. Perhaps reaping carryover from their intense squat training. Some may deadlift twice
a month and feel like a car hit them, whereas others can manage to deadlift multiple times per
week without suffering that often shouted warning of “Central Nervous System” apocalypse. If
there’s one thing I’ve learned about deadlifting it is that everyone can be a better deadlifter if
they manage to find a way to love training the deadlift.

Below is a nine-week progression on the deadlift that I found loving. Much like the beta versions
of The Rippler, this deadlift specific program's beta version had positives and negatives to it. A
few negatives were needlessly high deficits and too much time spent using them, too much sub-
maximal “speed” work rather than any overload work at all, just to name a few. Deadlift Wave
Forms is performed in a slightly unconventional means and thus could possibly spawn a different
way of approaching deadlift training, likely for the better, and hopefully a means for some to
finally enjoy deadlifting.

My first run through early versions of

Deadlift Wave Forms

Note: This deadlift specific program is built to be part of a general training plan. Also keep in
mind AMRAP and MRS guidelines to leave 1-2 reps left in the tank.

Weeks 1 to 3

The lifter finds a rep max from ascending deficit heights. Each day’s RM attempt is then followed
by work based on a lower percentage of that max from the same deficit height. These lighter
sets are based on the T1 volume guidelines, with an AMRAP at the end, which trains the lifter to
strengthen their most compromising position- the start. These AMRAPS and the longer ROM
pulls increases TuT, which increases fatigue in a low volume approach at the start of this deadlift
cycle. By this means it mimics a traditional higher volume approach in traditional block
periodization.

Weeks 4 to 6

The lifter returns to pulling from the floor with all weights being based on a deficit RM from the
first block. These pulls from the floor will feel easier at the start and since they are based
on deficit work the volume can be reasonably higher without significant negative impact on rep
quality. The use of AMRAP sets in this 2nd block is primarily through the heavier pulls, whereas
the 1st block used AMRAP sets on the lighter sub max work. This allows the lifter to push the
effort hard on the day’s heavier weight and then use the lighter back off sets as a means to
address rep quality and regain any ground lost there.

Weeks 7 to 9

Here in the third and final block the lifter will again find a RM, but this time from the floor. Work
following that RM attempt is slightly heavier and from blocks rather than from a deficit. In this
way the 3rd block very much resembles the 1st block, just backwards. The emphasis is developing
the lockout specifically. This is executed by using slightly heavier weights than were lifted with
the preceding RM. These block pulls are in line with recommendations made in the T2 section.
So if that was skipped, go back and read it.

Their intensity is only slightly heavier than what can be moved, the height of the blocks are
small, and the volume performed will be higher than what most lifters commonly perform with
block pulls. (A second reference back to the T2 discussion and the importance of TuT in training
adaptation.) The block pulls in this 3rd micro cycle are performed by means of MRS and are the
best way to get the lifter moving heavy weights while sustainably pushing fatigue nearing the
1RM test at the end of the training cycle.

Each “Rep Max” in Deadlift Wave Forms should stop increasing in weight when the lifter feels
they can only add 10 to 20 more pounds on their next attempted set. Save that effort to crush
the AMRAPS/MRS in that workout. By doing so the lifter will maintain a higher level of rep
quality across sets while accumulating more reps.

Accessories Use

While running Deadlift Wave Forms the lifter should include a T2 pulling movement, preferably
Stiff Leg Deadlifts, on a separate day. This should be run as the T2 accessory to an existing squat
day. Leg curls should also be included on that day. Deadlift day has no T2, but if the lifter has the
work capacity it is suggested that the front squat be used as an optional T2 on deadlift day.
Deadlift day has three T3 accessories. These three movements are one vertical pulling
movement (either lat pull down or pull up varieties), one horizontal pulling movement (any row
variety), and a single biceps curl movement.

The T3 progression is up to the lifter, it is recommended that the second T3 progression detailed
above be used as it focuses on increasing T3 intensity week to week with volume tapering near
the end of the nine week deadlift program.

Why This Works

Deficit deadlifts are the go to for improving speed from the floor and general back strength
needed for strong pulling. By starting in a disadvantaged position the lifter has to stay tighter
and work harder to complete the reps cleanly. Each week they are working to refine their
position so that even as the deficit becomes greater- so does how well they can set up for that
deficit and complete the lift with the best form possible.
From a high deficit the pull itself will look much different than one straight from the floor. But at
this point in the training cycle specificity isn’t what we are after. The point of this is to spend
more time under tension in a compromising position- and a heavy pull from a three-inch deficit
will comparatively take forever and feel awful.

Following three weeks of deficits comes three more pulling from the floor. There the lifter
returns to “standard” form deadlifting. This allows them to refine their normal position and get
lots of quality volume in and sustainably train the deadlift for another three weeks, ideally
improving their set up and rep quality bit by bit. The heavier AMRAP sets in the 2 nd micro cycle
push the fatigue and prepares the lifter for the 3rd micro cycle’s RM attempts from the floor and
its MRS block pulls.

The first two blocks prepare the lifter for the third where RM finding from the floor and MRS
block pulls prepare the lifter for a relatively easy new 1RM attempt. By the end of this deadlift
cycle when the lifter attempts their new max it will be finished before the video even starts to
roll.

Sorry Instagram followers.

Structure and Progression

Weight x Reps x Sets

[Cycle 1]

Week 1: Find a 3RM from a 1” deficit.

Then reduce weight by 20% from that 3RM for 3 x 5+

(Recall that “+” means perform an AMRAP of the last set.)

Week 2: Find a 2RM from a 2” deficit.

Then reduce weight by 25% from that 2RM for 2 x 5+

Week 3: Find a 1RM from a 3” deficit.

Then reduce weight by 30% from that 1RM for 1 x 7+

[Cycle 2]

All reps performed from the floor!

Important: All Cycle 2 percentages are based off Week 1’s 3RM weight.
Week 4: 85% x 3 x 5+

Then reduce weight by an additional 20% and perform 5 x 4

Week 5: 90% x 2 x 5+

Then reduce weight by an additional 15% and perform 3 x 5

Week 6: Week 1’s 3RM weight x 1 x 7+

Then reduce weight by an additional 7.5% and perform a single max rep set. (MRS)

Note: If available to the lifter bands or chains can be added to the heavier pulls of this block. The
weight at the top should not be more than 10-15% greater than the bar weight. Accommodating
resistance should be removed for the lighter sets.

[Cycle 3]

Week 7: Find a 3RM from the floor.

Then add 5% to that weight and perform four MRS from a 1” block.

Week 8: Find a 2RM from the floor.

Then add 7.5% to that weight and perform four MRS from a 2” block.

Week 9: Find a 1RM from the floor.

Then add 10% to that weight and perform two MRS from a 3” block.

Note: The rep maxes found in Cycle 3 should be cut short of 100% effort by 10-20 pounds. Also
keep in mind that the percent to add for block pulls in Cycle 3 are recommendations and can be
higher or lower by 2.5% (recommended) dependent upon lifter ability. The weight of the block
pulls should allow the lifter perform 12-15 reps on Week 7, 10-12 reps on week 8, and 8-10 reps
on week 9. Do not go heavy too early, save that weight for test day.

Additional pulling experiment with Deadlift Wave Forms.

Lessons learned results in better programing.

 (Bonus bench sesh with GZCL explanation.)

Deadlift Test Day

Perhaps the most stressful day of all, thus the reason why it wasn’t included in this training
cycle. I’m just not that sadistic. Jokes aside, it is recommended that after completing Deadlift
Wave Forms the lifter rest five to seven days. Start test day by warming up and then ascending
in singles. Work up to a single at the recent 3RM attempt from the floor that was achieved in
Week 7. From there an optional single at their 2RM, then finally a jump in weight that will best
their old deadlift 1RM.

Why Applications & Adaptations

Progressive overload is the basis of getting stronger and is the driving force behind all
programming, no matter the way it is approached; one factor is pushed over another. Whether
this is weight over reps, vice versa, or shifting the progression focus to qualitative factors versus
quantitative ones; as discussed with singles use. Applications & Adaptations is a means to show
lifters everywhere that getting stronger is simple and can provide a lifetime of effective training.

Strength training has been around for hundreds of years and we have fairly accurate
documentation on how men in the 1910’s (and earlier!) could lift weights that are still
impressive to this day. Most “benefits” of modern training principles, programs, equipment, and
metrics are in my opinion, a branding tool hardly of any training significance when adjusted to
the broad pool of lifters, both competitive and not. Some equipment may benefit one lifter over
another, but 800 pound squats can be accomplished without monolifts, bands, chains, or any
reference to Bulgarian anything, likewise with Sling Shots and 600 pound benches. Four hundred
pounds was put overhead before RPE existed. And there were juggernauts before JTS, Cube,
5/3/1, Westside, and GZCL! Some lifters enjoy these things and implement them with success in
their training because it adds to the joy and individualization of their training! The point is much
can be done with less and there are infinite ways to skin the cat.

Industry “experts” tend to charge grotesque amounts for programming that is advertised as
individual but is in reality- anything but. (Shamefully they tend to do the same for their
“coaching.”) These individuals perpetuate the confusion of this truly simple pursuit as a means
to ensure income. This is my attempt to show that with some basic understanding of a few
simple means to control intensity, volume, fatigue, quality, and effort anybody could program
strength training in a way that is truly individualized, progressive, effective and sustainable.

The first part of Applications &Adaptations detailed how an individual can use the blank
template (provided in the excel file download) to build his or her own effective training
program. Through my explanation of the tiers, potential progressions, and exercise selection the
hope is readers of this can find a way that works best for them. Whether it is similar to a classic
GZCL approach, an upper/lower split with biweekly undulation like The Rippler, or something
more closely related to the GZCL UHF scheme. Potentially something not detailed specifically
but within recommendations and yet totally unique- an individualized approach - as training
should be.

If a reader can sustainably train for a long period using T1 and T2 MRS progression please pass
that info along. Improvement requires knowledge, and this is knowledge shared so reciprocate
the contribution to the lifter community.

This lengthy, and likely verbose, training manual is hopefully a large piece of the puzzle that
most will need to help make them stronger. It is admitted that a few training concepts may have
been left out, but I am confident that besides some odds and ends this is a great resource to
better programming for the masses. Those concepts are truly important when considering
special snowflakes and advanced athletes- things most of us are not, myself included. A good
coach can address those populations appropriately. This is not a coaching manual, but a general
guide to strength training using a GZCL Method approach to programming. Most of the lifting
population can use these means to make long lasting progression; only needing to spend money
when coaching and special equipment is needed or wanted.

For a long time I have been trying to make the world a stronger place. Since writing the GZCL
Method and Jacked & Tan I’ve received countless progress updates from people who have used
those concepts to help improve themselves, their training partners, and clients. I await the
eventual spread of Applications & Adaptations as well. Each continent has a lifter using my
method, with maybe Antarctica’s stupid lazy penguins being an exception. This post and the
accompanying downloadable excel file with pre-populated programs and an empty template,
will give easier access and understanding to strength training for the masses and the GZCL
Method will continue to spread.

My goal is slowly being realized one lifter at a time as we become stronger one rep at a time.

Please keep me updated on your continued progress. I want to see how thick, solid, and tight
you can get.
Thank you for your time,

GENERAL GAINZ
Terms & Concepts: These four actions lifters must take to get stronger using GG. (General
Gainz) These provide a variety of progressive means that can be fun, challenging, and
rewarding in ways unknown by other “methods.”

Find: Working up to a weight to be performed for a given rep max (RM) with good form.
This should not be derived from a percentage but may in the initial week or two as a
reference. While training the rep ability with a weight becomes a better ‘known’ for the
lifter, so “finding” a new (heavier) one becomes easier.

Push: Taking a weight from a lower rep max to a higher one. For example: Trying for a 5RM,
but during the set the weight feels easy so the lifter continues the set until a hard rep,
which may come at the 6th or 7th rep.

Hold: Keeping a weight from a past workout and using it for the same rep max. Lifters may
choose this if they feel they can “do better” with a 2nd chance. Maybe improving posture or
speed, or even more sets with that known weight.

Extend: Doing more sets with a held-over weight, or doing more sets after an “easy” rep
max. Done to build volume and so progress that weight eventually to a higher RM.
In action: You “Find” a Rep Max, if it is harder than expected then the next week maybe you
decide to “Hold” that weight over for the same RM. It ends up going much better that 2nd
time, so after the RM set you “Extend” the number of sets with that weight. Stopping them
before they begin to grind. The following week, now in week three, as a small test of
yourself you “Hold” the weight again and try to “Push” it to a higher (lighter) rep max. The
push is successful and you have taken a weight from heavy to light.
This is getting stronger.

T1 Range – Heavy Rep Maxes

Compound lifts commonly associated with the T1, your “main” or “core” lifts. Squat, bench,
deadlift, press, front squat, row, pull ups, dips, for example. Do not perform unfamiliar or
isometric lifts in the T1.

Rep Max Range: 3 through 6

Follow-Up Sets: Singles Only
Follow-Up Set Volume: Matching RM is goal, ex: 3 singles after a 3RM.
Extension Limit: +3 additional singles max, beyond the RM. For example, doing six singles
after a 3RM rated as "easy".

RM:# Singles After DONE AT SAME WEIGHT AS THE RM!

3RM: 1-2 good, 3 Goal (Attempt RM progress; weight or push.)
4RM: 1 subpar, 2-3 good, 4 goal
5RM: 1-2 subpar, 3-4 good, 5 goal
6RM: 1-2 subpar, 3-5 good, 6 goal
*subpar means your capacity at that weight sucks and you should build it via follow-up
singles.
Now, of course, the higher the RM of the relative tier the easier the singles after will be.
True, and a great means to progress capacity relative to your RM ability.
The 6RM is the ‘Bridge Weight’, meaning that’s the point where a typical lifter’s capacity will
begin to grow beyond singles after a demanding RM set. There’s something to the “cardio”
joke about higher rep RM sets, like in J&T2.0. To progress the RM, either by adding weight
or pushing it lighter in the standard (3-10) range you work to improve how many singles
after are completed. Once they match (EX: 6:6) a push or weight increase has been earned.

T2 Range – Light Rep Maxes

Using the same compounds as the T1, but also including other varieties. Lift variety is
encouraged! (Being more general in fitness approach over specific, such as a weightlifting
training plan would be.)

Rep Max Range: 6 through 10

Follow-Up Sets: ‘Half-Sets’; reps done ½ as much as RM. Ex: 10RM followed by sets of 5 reps
each.
Follow-Up Set Volume: Doubling RM is goal: 4 sets. Ex: 10RM + 4 sets x 5 reps each (20
reps).
Extension Limit: +2 additional half-sets max. (6 Max)
RM:Reps After (Half-Sets) DONE AT SAME WEIGHT AS THE RM!
6RM: 3
7RM: 3 to 4
8RM: 4
9RM: 4 to 5
10RM: 5

Complete 2 to 4 half-sets after your RM set. One set would be subpar and demonstrate that
the RM was probably too heavy/hard and that capacity there is lacking. A reduction to a
lower ‘found’ RM the next week would be the best course of action if just one follow-up half
set is achieved. Three to four half-sets are average, and these can be extended up to six
sets for a total of seven sets with the given T2 lift (RM set + 6 half-sets (2 of those being
considered ‘extended sets.’) At those volumes the RM likely has ‘more in the tank’, meaning
it’d be rated ‘easy’, or the capacity of the lifter at that weight is very high. Like with the T1,
repetitive sets after the RM are ‘easier’ respective of that RM’s position in the range;
meaning 5’s after a 10RM will seem easy, but that’s where other progressive qualities come
into play.

Here in the ‘heavy’ end of T2 (Light RM Range) you see 6RM again. This weight is one where
your capacity allows you to do triples after it, rather than singles. How do you know the
difference? If you do a 6RM and can only do one set of three after, that’s a better weight for
the ‘heavy side’ of the bridge weight- doing singles after. From there, you can build up
those singles eventually pushing the 6RM to the light side with triples after. Such a ‘bridge’
period in your training might come after a phase with a successful push of a weight from a
3RM to a 5RM.

Rating the Difficulty of the RM set: Is easy! After completion, the RM effort is given either an
‘easy’, ‘moderate’, or ‘hard’ rating. It is easy if you believe there were more than 2 or 3 reps
remaining (left undone, in the tank). The RM is moderately difficult if you believe the set
could have only been pushed one more rep before failure; meaning one left in the tank. A
hard RM set is one that ends without any reps remaining; one more attempted rep in that
same set may have resulted in failure – that’s a hard set.
These ratings are given immediately after completing the RM set. Then, as the follow-up
volume (singles or half-sets) is completed you’ll gain clarity on how difficult the
set actually was, and how much capacity you have at that weight. It is not unusual to have a
hard RM followed-up by a full number of singles or half-sets, especially nearer the lightest
end of the range. Here you should pay mind to strict lift quality and rest: progressing ability
by reducing rest between the half-sets. This increased training density with that consistent
weight works it up to the lighter range, improving capacity in the RM sets; meaning pushes
become easier.

T3’s
These are your accessory lifts, the things in your plan that target specific muscles to get
them bigger and stronger. Maybe the intent is to have carry over to a specific T1 or T2 lift, if
so great, but these can also serve prehab and/or rehab purposes. These are not done any
“new” way, simply repeating a few max reps sets (MRS) with a goal of an average rep range
for a given lift; some lifts do better lighter than others, for example: lat pulldowns versus
side delt raises. Typically, 2 or 3 MRS are done with each T3 in a given workout.

Rest: This is a HUGE part of the General Gainz structure. Without it near endless follow-up
sets can be done, so it is imperative that rest be adhered to. Keep in mind, rest itself is a
function of progression within GG as you can begin to limit it between half-sets and singles
in an effort to drive the RM to the lighter range.
T1 lifts: 3 to 5 minutes max after the RM set, aiming for 2 to 3 minutes between singles.
T2 lifts: 2 to 4 minutes max after the RM set, aiming for 1 to 2 minutes between half-sets.
T3 lifts: 30 to 90 seconds between T3 sets.

Lift Qualities: An important but overlooked aspect of lifting. How it’s actually being
conducted. This matters because without attention injury looms. Furthermore, ignoring
these stymies progress. Lifting better is getting stronger. (By no means exhaustive, but my
top 4 we’ll say.)

Posture: This means things are aligned well. This will vary person to person and an
experienced lifter will recognize when theirs has been compromised. Newer lifters working
with GG can work towards improved lift posture with half-sets and singles, taking
advantage of the relative perceived load decrease. While strict form should always be
adhered, it is on the lower rep singles and half-sets that greater attention can be applied.

Speed: Speaking directly to concentric speed. Like pushing the bar off the chest on the
bench. This should always be as fast as possible, taking advantage of the follow-up sets
after the RM to focus on explosiveness to the end of the range of motion. This follows the
concept of Compensatory Acceleration Training.

Tempo: The speed throughout the full range of motion, often with an emphasis on
the eccentric phase. The reduction of sets in the follow-up work after an RM attempt allows
for focused attention to this quality, which serves to improve bar control as well as
muscular endurance.
Consistency: Across reps, from the RM set to the last follow-up set. Ideally every rep of a
heavy RM looks like each of its picture perfect singles after. Same goes as the lifter gets
stronger and pushes the weight into the lighter range over time. Consistency across sets is
achieved with good results in the follow-up work as it remains at the same weight, versus
lowering. Thus, requiring the lifter to “work at it”.

Example Workout A:

T1: Press, Find 5RM, followed up by 4 singles (at the same weight!) (5:4) [Lifter chooses to
hold weight for next workout.]
T2: Incline Bench, Find 6RM, followed by 4 sets of 3 reps (at same weight!) [Lifter will extend
sets next workout.]
T3: Cable Row & Lat Pull Down 10-12 Reps/Avg x3 MRS; Face Pull & Triceps Extension 12-15
Reps/Avg x3MRS.
Example Workout B:
T2a: Squat, Find 6RM [bridge weight], followed up by 3 sets of 3 reps (at same wt!) [Lifter
will complete full volume, 4 sets, next week then determine if push or extend is needed for
workout after.]
T2b: RDL, Find 10RM, followed up by 4 sets of 5 reps (at same wt!), with a quality focus on
the eccentric tempo, making that 3 seconds long on all follow-up half-sets.
T3: Hamstring Curl & Quadriceps Extension 10-12 Reps/Avg x3 MRS; Biceps Curl & Kneeling
Cable Crunch 12-15 Reps/Avg x3MRS.

In both examples the T3’s are super-sets with themselves. Four T3’s is not mandatory, nor
standard, nor expected. It’s an example. I find pairing my T3’s with T2’s a great means to add
conditioning to my training, turning the last half of my workout into a circuit. This is of
course a personal adaptation I’ve made using the General Gainz structure laid out above.
Super-sets keep my conditioning up, which aids in my weight maintenance and parallel
fitness goals. Like exploring the backcountry. I encourage you all to apply this structure to
your training and adapt it to your needs and desires.

Now a plan, but no program: Dice Gainz (A lifting game)

What’s fun? Applying these RM ranges and follow-up set rules (singles/half-sets) with the
progression and quality guidelines to a somewhat random “planning” device. Using an
eight-sided dice, make the 1 now 9 and 2 now 10. This is now your 3 to 10 Rep Max range
that is standard for GG. This is your first roll. The second roll decides the lift, which is
chosen by you when assigning a number value to a lift.

For example, a Dice Gainz lift list:

(1) Squat, (2) Bench, (3) Deadlift, (4) Press, (5) Front Squat, (6) Row, (7) Incline, (8) Pull Up, (9)
Chin Up, (10) Dips. This isn’t a “standard” list – make your own. Build it around your goals,
thus making random rolls a little less so. For example, an upper/lower lift list, or lift list by
body part if training with a split. Full body lists are great for less frequent training per
week, three or four max. (More on this below) If the same lift is rolled twice in a workout,
re-roll. Variety is your friend.
Roll for up to three movements. This makes three T1 or T2 lifts in a workout. (Do T3's as
able/available/makes sense.)
What if you get a lift you don’t want to do? Then re-roll. We’re about fun here, but if you’re
the kind of person who sees the challenge of a random roll as “fun”, then you’re like me,
and you’ll find yourself “rolling lifts” less often; meaning you’re doing less rolls of the dice,
because you’re doing what’s given – not re-rolling for what you want.

Dice Gainz is great for those times in our lives when we don’t have ‘enough time’ to have
well laid out defined plan. Maybe a long vacation is just a few weeks away, or you’re in the
middle of a move, or some other unstable issue outside of the gym. Here you have stability
and fun in your hectic week, or weeks, and those precious few training sessions are seized
for their worth. Why? DG is enjoyable and effort is high during those sessions, at least for
me, if anything because I’m strapped for time. (Dad, husband, adulthood…) The principles
of GG guide the workout, the dice simply force us to not overthink the planning aspect of it.
It lets you get straight to lifting (especially if your lift list is memorized.)

From General to Specific (A few adaptations of the general ‘principles’ of GG.)

I have personally tailored this lifting structure (periodically relying on Dice Gainz) to my
own specific needs and seen my press recover from an injury set back this last fall to the
tune of 40 pounds recovered in a single month. Going from a hard 95-pound 7RM (a push
after resetting to a moderately difficult 95x5RM post muscle tear) to 135x7RM. In six weeks,
I watched 150 lbs. go from a hard 2RM with only 2 singles after, to 155 lbs. x6RM with 8
singles after, extending the follow-up volume because my capacity had improved that much.
Granted, the military press is the lift I can train hardest of all so I waivered less under its
chaotic demands when using Dice Gainz, which I adapted to an upper body dominate list to
specifically “train around” the more finnicky squat and deadlift (for me). Here I’ve made my
training specific to a goal (the press) but successfully used “the roll of the dice” to
determine my progress.

The improvements I have seen in my lower body strength endurance is substantial. Like I
said above, snowshoeing for miles (I currently omit details video will show later). Squatting
and deadlifting for heavier rep maxes is skipped in favor of the lighter ones; sometimes the
RM itself is skipped, then doing only the half-sets at a held over weight. Though some days
these half-sets go so well on the first or second that I attempt (and make) a good quality
rep max. I consider it somewhat fatigued, or ‘over-warmed up’; this specific adaptation of
GG’s structure has made progress occur when percentage-based training was causing my
repeated failure. (Is making a lift but not being able to walk that night considered a win or
fail?) Not that percentage-based progressions are bad inherently, they are just too rigid for
me.

Specific lifts do better with the T2 range over the T1; only a few lifts should be treated as
T1’s because of the singles – T1 dumbbell work is pretty much not advised. Here GG is
much more specific. Take DB rows for example, a terrible T1 within this structure. The lift
itself is better suited for higher volumes, the same could be said for dumbbell work: setting
up for a single? Stupid. Using T2 ranges works much better here, especially the 6-8 range
with the follow-up sets being paired with specific lift quality; like eccentric tempo or
concentric speed for example. Likewise, doing a standing single arm DB press with holding
lockouts on your follow up sets only.
In the same wheelhouse, “what about pause work?” Glad you asked. Here, GG uses a
specific protocol for paused work, like squats, bench, and deadlifts for example. Pauses for
RM sets greater than 3 should be done as ‘bookend pauses.’ That means on only a 3RM
would you pause every rep. All other rep maxes using a paused variety would only pause the
first rep and last rep of the set. That last rep, if looking sketchy… maybe don’t pause. Consider
holding that weight the next week and improving that specific lift quality (completing the
bookend pause). After the RM set, with 1st and last reps only being paused, all subsequent
singles would be paused (if working in the T1 RM range). In the T2, half-sets greater than 3
are also treated with bookend pauses. Meaning ‘the bridge weight’ discussed above (6RM)
is a great place to apply your pause efforts.

Adding cardio and conditioning

Half-sets are easily paired with T3’s! Combine lifts as you can conveniently do (yay home
gym); don’t be a dick and hog the gym. Pairing lifts is standard, but I also like triplets.
Beyond that I might do a “chipper”, where I simply hammer through all my T3’s (sometimes
up to 6) max rep sets with only 15 to 30 seconds rest between each. With these chippers I’ll
time the whole event from first lift’s 1st set to last lifts final rep. Doing traditional
cardiovascular/respiratory training, like running, or my favorite: hiking within GG’s
resistance training structure is simple. Consider a day where you’re expected to squat or
deadlift but aren’t yet recovered from a hike: Skip the RM and limit the half-sets at a weight
held over from your last workout. Alternatively, the RM could be attempted and ceased
when quality stops. Then noting what specifically happened and at what rep, this gives you
a RM gap; what happens when fatigue lowers an expected rep target. Personally, foregoing
the RM altogether works best for me if a run/hike/bike left me too sore or beat up. Half-
sets of 3 or 4 reps are a blessing for getting back into the groove; the weight is just right,
and the reps per set too.

The Wrap-Up

If you’ve made it this far I hope I have made General Gainz seem like a great training
structure. It is an evolution from VDIP, which I really enjoyed. I’m loving training now more
than ever. My workouts go by quick, not simply because my conditioning is high, but also
because the RM to follow-up sets at the same weight reduces significant portions of time
spent not-lifting in the gym. This format also makes rest discipline easier, as well as
figuring near any other aspect of data; there’s not a variety of weights being used on the
same lift in the same workout (in most cases, see: variety!) I could go on and on about
General Gainz, and I will in an upcoming eBook.

In the meantime I plan on reaching out to the people at Gravitus about app support, as
they have been kind to me in the past; actually at the very start of my ‘hermitage’. I hope I
didn’t let them down by ghosting them, and all of you :\ To be honest, social media was
fucking with my fitness. I can admit that now, but two years ago, probably not. I’ve always
been weak to social pressure but try to remain aware of how it affects me. Stepping away
and focusing on developing a new way of training, mostly for me then proven to be
successful lifter after coached lifter, has been a blessing. It wasn’t long after my last meet
that squatting 135 was a nightmare; I had been here before and found myself in the same
boat once again – I had enough. Same goes for the bench and a recurring pec issue, and
deadlift hip issues too. Something had to change, drastically, so I made that happen. Been
happy about it and enjoying training since.

From my heart to yours.

General Gainz Body Building

Intro
 For nearly three years I have trained every day without a rest day. During this period,
I used General Gainz to construct and guide my progression. At various points in the previous
1,000+ days I have had different goals. At one point that was improving my heavier T1 rep
maxes on chosen lifts, like the press and squat. For 2021 I focused on gaining size, or in two
words: body building. (Separated terms because I do not mean the sport specifically, but the
goal of gaining muscularity.)

Now, why should you use General Gainz Body Building (GGBB)?

End of bulk. 5'5" and 196 lbs. of densly packed manlet.

Because it worked for me, and these concepts have worked for my clients. I focused
on arms and shoulders heavily, as those have been lagging body parts of mine for years. Only
now do I feel that they have grown to the point that they are not totally dwarfed by my traps.
My arms went from 16.5” in late 2019, grew to 17” by February 2021 (about a month into
GGBB) and by August 2021 were nearly 18 inches (both measurements taken with a great
pump). I gained 21 pounds in 2021, only increasing bodyfat by about 3%, going from 175
lbs. at the start of 2021 to 196 at the end.

The post that follows first provides a quick familiarization with General Gainz as a
training framework. This will improve your understanding of the framework, allowing for
you to work within it flexibly and progress intuitively. It is important to read that section so
that you understand how to tailor General Gainz Body Building (GGBB) to your needs, goals,
and achieve progress.
 My client Ben, who ran a program using elements of GGBB.
Read his post here.

After the familiarization with General Gainz is the GGBB plan, detailed as I roughly
followed it, including several variations of the workouts.

What is GGBB?

A form of Volume Dependent Intensity Progression.

· You use the same weight across several workouts until you hit the volume goal you
set, then you add weight and start the process over again.

Uses supersets for each workout.

· If you cannot do supersets in your gym, then I am uncertain of how effective

GGBB will be for you.

Has no T1 (heavy weight) Rep Maxes.

· GGBB uses the T2 (mid weight) and T3 (light weight) rep ranges. It is not a
powerlifting training plan.

Will I get stronger?”

· Yes – with your higher rep maxes, but likely not your 1RM.

Keep in mind as you are reading is that this is a flexible program developed within a
flexible training framework. It is not so rigorous as Jacked & Tan 2.0 for example. Because
of this high degree of flexibility, I have gone to great lengths to detail progression concepts
and examples so that you can tailor them to suit your goals and abilities.
Recap of Concepts and Terms
If you are already familiar with the General Gainz framework, then the following
section is a refresher. I suggest you do not skip this section, as it may shed light on things that
were unclear or previously misunderstood.

Movement Tiers, Rep Maxes (RM), and Follow-up Sets

In General Gainz, movements are categorized by type and weight. The weight
corresponds to the Rep Max (RM) you can do with it, rather than a percentage (as is the case
with “classic” GZCL). The first, second, and third tiers are delineated by how many reps you
can do at a weight.

Compound movements, like squats and press for example, are typically associated
with the Tier 1 and Tier 2. They can, however, be trained into the T3 range (which becomes
the case in GGBB). Tier 3 lifts are trained in the higher reps per set range and can be either
compound or isolations. Typically, the T3 are isolation exercises.

Tier 1 (T1) – Heavy Rep Maxes (Not used in GGBB).

1RM through 6RM. (Typically starting at 3RM.)

*5 and 6RM are “bridge weights”; allowable in both T1 and T2.

After the RM set, determine its effort, then perform additional follow-up sets of singles only,
using the same weight as the RM.

Follow-Up Set Volume: Matching RM is goal. E.g., 3 singles after a 3RM.

Example: 3RM@405 lbs. followed by three singles at the same weight.

Logged as: 3RM@405 lbs. (M (Effort Rating) + 1 (Singles) x 3 (The number of follow-up
sets of one rep each, done after the RM, each at the same weight.)

Extension Limit: +3 additional singles beyond the RM.

For example, doing six singles after a 3RM.

Logged as: 3RM@405(M)+1x6

Tier 2 (T2) – Light Rep Maxes (Used for main lifts in GGBB).

5RM through 10RM. (GGBB extends the upper range well beyond 10RM.)

After the RM set, determine its effort, then perform additional follow-up sets of “Half-Sets”
using the same weight at the RM. These can be pushed to “Three-Quarter Sets.”

Follow-Up Set Volume: Doubling RM is goal. E.g., 4 sets.

Example: 10RM + 5 reps x 4 sets (20 reps in follow-up volume).

Logged as: 10RM@225 lbs. (E)+5x4

Extension Limit: +2 additional sets (6 Max). This can increase the volume of the RM by 3 to
4x.

Example 1: 10RM + 5 reps x 6 sets (30 reps in follow-up volume).

Logged as: 10RM@225(E)+5x6

Example 2: 10RM + 7 reps x 4 sets (28 reps in follow-up volume).

This example uses “pushed” follow-up sets. Making them ¾ of the RM value rather
than ½. When choosing this option, start with fewer follow-up sets, as the fully extended
amount of six sets may not be necessary.

Logged as: 10RM@225(E)+7x4

When ¾ sets are fully extended: 10RM@225(E)+7x6 (42 reps follow-up volume).

The T2 can be pushed into the T3 range, thereby performing T2 RM sets beyond 10.
This is the case with GGBB. Likewise, the follow-up sets can be pushed from half-sets to
three-quarter sets to max rep sets. By doing so, the volume limits of General Gainz increases,
allowing for volume ranges that are commonly associated with body building training.

Performing ¾ sets instead of ½ sets is going to reduce the “effort gap” (described
below) and is a good option for when your RM’s go beyond 10. The higher the RM, the
wider the effort gap will be when doing ½ sets. Therefore, ¾ sets can be used to keep volume
high and the effort gap small.

As the RM’s reach the T3 range, the teens and perhaps 20’s, then making the follow-
up sets performed for max reps becomes a good option.

Tier 3 (T3) – Very Light Rep Maxes and Max Rep Sets (MRS)

11RM and higher.

Follow-up sets are often completed as MRS (or each set an “AMRAP” – As Many
Reps As Possible). These MRS are given a target rep range and effort. Effort rating is applied
to each T3 set to ensure these are not pushed to failure in every workout. Typically the T3’s
are capped at an easy to moderate effort, as in GGBB they are used within supersets to fill the
effort gap.

Example: 25 lbs. 12 to 15 @ (M, effort) x (desired rep range per set) x 4 (total number of T3
sets completed).

Logged as: 25xMRS(M)x15/15/13/12 (The actual reps per MRS.)

Effort Rating
Rate the effort of a T1 or T2 lift based on the RM set.

For T3 movements, each set should be done at the same effort since these are done as
MRS within a given rep range.

Examples show effort in parentheses after the RM weight: (E), (M), or (H).

(E)asy (2 or more reps in reserve at similar quality; technique, tempo, etc.)

(M)oderate (1 rep in reserve at similar quality.)

(H)ard (0 reps remaining at similar quality.)

The accuracy of these ratings improves as you use the Find, Hold, Extend, Push (next
section) actions to progress weight and volume. Last week’s “hard” rated set may be pushed
this week for an additional three reps, giving clarity that last week wasn’t as hard as you
thought.

Accurately determining effort is an advanced skill, it takes practice, and like any well-
developed athlete, practice sometimes requires actual failure because doing so highlights the
limitations of capacity and skill. Once the knowledge of those limits is had, then pushing
those limits can be achieved. This should be done as safely as possible, of course, but without
knowing what failure is – you cannot accurately determine how close you are to failure.

The reason why effort is associated with the T1 or T2 RM set and not their follow-up
sets is because after an RM the follow-ups will be relatively easy. This is called the “Effort
Gap.”

Effort Gap: The difference in reps from the RM to the reps per set in its follow-ups.

For example: A 5RM followed up by singles has an effort gap of four reps, and a
10RM followed by half-sets of five reps each has an effort gap of five reps.

The effort gap reduces the relative intensity and proximity to failure of most of the
volume in a workout. This in turn reduces the felt fatigue during a workout, allowing for
higher rep quality and more focused intent when executing the lift. For example, the reps in a
hard 5RM slow as the set continues. But when following up that RM with doubles at the
same weight, those sets of two reps remain fast. By not approaching failure on most of the
sets, recovery debt stays low, while training volume can steadily increase.

In the effort gap, apply a specific lift quality to the follow-up sets. For example,
making the half-set a slow tempo, or paused, or applying compensatory acceleration.
Likewise, because the effort gap reduces the relative intensity, your technique should be at its
very best. Additionally, the effort gap can be filled by doing supersets, as is the case with
GGBB, described in detail below.

The number of follow-up sets may be limited by the effort of the RM set. For
example, if your 10RM was hard (H) you might only complete four follow-up sets before
those too, due to fatigue, approach the same level of effort. Stop performing follow-up sets
before they match (or exceed) the effort you determined the RM to be.
 Too few follow-up sets can be mitigated by extending rest between those follow-up
sets, thus allowing for additional follow-up set volume. Considering this option, be hesitant to
increase rest, as that decreases training density, thus reducing the effectiveness of follow-up
set volume developing RM set capacity. By keeping rest limited, you can maintain or
increase training density, developing the ability to push a weight from a low RM to a higher
RM, e.g., making your 6RM eventually be your 20RM.

Rest Guide

Rest should be limited after the RM set and the subsequent follow-up sets, either
singles (T1) or half- and three-quarter sets (T2). If at first the rest is greater than given here,
consider using lighter (and therefore easier) weights relative to your RM ability; then
allowing for you to perform more follow-up sets with shorter rest periods, thus developing
your work capacity with a weight.

T1: 3 minutes or less between sets.

T2: 2 minutes or less between sets.

T3: 90 seconds or less between sets.

When performing supersets, as is the case with GGBB, limit the rest between
exercises in a superset as little as possible. Then follow the above guide for rest between
supersets. This should allow you to return to your T1 or T2 lift’s follow-up sets with a fair
amount of rest. Remember, the effort gap widens as the RM increases, therefore, you are
provided an opportunity to work on developing your conditioning by focusing on limited rest;
a means to close the effort gap.

Find, Hold, Extend, Push (F/H/E/P)

These are the four actions that are used to progress through the General Gainz
training framework. By using these you can increase weight, reps, sets, increase or decrease
the effort of the RM, improve training density (time/volume), and ability (technical quality or
a skill with a weight, such as pauses or tempo).

Find: Finding a weight for a given RM. This may fluctuate depending on fatigue,
hydration and nutrition, stress, etc.

Example A: After warming up over several sets, increasing weight in each, you find your
10RM to be 315 pounds. You rate it an easy set and log it as: 10RM@315(E).

Example B: You push the RM and far exceed your expectations, finding the weight at a much
higher RM. To limit the volume of the workout and use an intensity that was planned
for/expected, you add weight after the RM and perform the half-sets that are associated with
the original RM target (that you exceeded). Here you are holding the follow-up volume
while finding a weight more appropriate for it.

This was a rarity for me. But it looks like this:

Push RM target: 10RM@195 lbs. with easy effort. Actual RM achieved: 14RM with easy
effort. Rather than perform half-sets of 7 reps each, I would add weight and stick with half-
sets of 5 reps, perhaps using 205 or 215 lbs.

Hold: Holding a weight, an RM, effort, or the follow-up volume from the previous
workout. Multiple actions may be held from one workout to the next but progressing one to
two actions should be attempted while holding some other metric.

Example A: You hold the 315 pounds from the previous workout, and because it was then
rated easy, you intend to push the weight to a higher RM.

Example B: Holding the 315 pounds from the previous workout, you extend the number of
follow-up sets from four to six sets, then meeting the standard limit of follow-up set volume.
Remember, these are sets done after the RM using the same weight.

Example C: Because the last workout had an easy RM, you decide to hold the volume
(keeping both the target RM and number of follow-up sets the same) while finding a heavier
weight for the RM. Here, you may also intend to hold the effort the same as the last workout
or push that effort to a more difficult rating, thereby increasing the chances of a successful
new RM at a heavier weight.

Extend: Extending the number of follow-up sets done after the RM set. To do more
sets, perhaps you might need to extend the rest between those sets to limit fatigue and
maintain rep quality.

Example: Holding the same RM and weight from the previous workout, you extend the
number of T2 follow-up sets from the usual four to the max of six follow-up sets.

Push: Pushing the reps in a set to a higher amount. This can be applied to the RM set
and the follow-up sets. Similarly, effort can be pushed from easy to moderate to hard, thereby
increasing the chances of an RM to increase in weight. You can also push the rest lower, thus
increasing workout density; a means to improve your work capacity.

Example A: Holding the weight from the previous workout, you push 315 pounds from an
easy 10RM to a likewise easy 12RM. This is holding the weight and effort while pushing that
weight to a higher target RM.

Example B: Holding the 10RM@315(E) and four follow-up sets from the previous workout,
you push the follow-up sets from five reps each to seven reps each. This is pushing the
follow-up set volume without extending the number of sets by making the half-sets increase
to three-quarter sets.

Logged as: 10RM@315(E)+7x4

Once weights get into the teen RM range, each set can be performed as a RM. This
makes each set a Max Rep Set (or multiple “AMRAPs”) at the same weight. This format was
previously discussed in my program Volume Dependent Intensity Progression (VDIP), from
which General Gainz evolved.

Example Volume Progression

Quick reminder: GGBB has no T1 lifts (1 to 6 RM + singles at the same weight).

T2

The T2 progression for GGBB extends the RM range. At the low end, the heaviest
weight used for GGBB, the T2 should be trained with a 6RM followed by half-sets of three
reps each. But, as the weeks progress, this 6RM should be pushed to a higher RM, and the
follow-up sets accordingly. That ability is developed through the four actions of: Find, Hold,
Extend, Push.

In GGBB, the T2 lifts can start at a 6RM and be pushed to a 12RM, and if desired
then be pushed towards a 15 and even a 20RM. Over several weeks, this makes the rep
ranges T3’s, but the lifts, being more compound in nature (versus isolation exercises), are
better identified as T2’s throughout the program.

Below is an example T2 progression that follows the Find, Hold, Extend, Push
(F/H/E/P) model of progression. Later in this post, specific progression examples for GGBB
are detailed. This is just an example for one T2 lift across six weeks progressing by F/H/E/P.

Week 1: Find 6RM at Moderate Effort, Follow up with four half-sets.

Example: 6RM@225 lbs.(M)+3x4

Week 2: Hold weight, Hold 6RM, Find effort (now easier, ideally), Extend to six half-sets.

Example: 6RM@225 lbs.(E)+3x6

Week 3: Hold weight, Push 6RM, Finding it as a new 8RM, Find effort, follow up with four
half-sets.

Example: 8RM@225 lbs.(M)+4x4

Week 4: Hold weight, Hold 8RM, Find effort (easier now, ideally), Extend to six half-sets.

Example: 8RM@225 lbs.(E)+4x6

Week 5: Hold weight, Push 8RM, finding it as a new 9RM, Find effort, follow up with four
half-sets.

Example: 9RM@225 lbs.(M)+5x4

In this example, since the RM is an odd number, the half-sets can be rounded up or
down. If the RM was easy or moderate, round up for the follow-up sets. In the case that the
RM was found at a hard effort, round down the follow-up sets, as it would allow for a wider
effort gap, making room for more follow-up sets (extend) and/or a greater focus on rep
quality, such as pauses, tempo, etc.

Week 6: Hold weight, Push 9RM to 10RM, Find effort, follow up with four half-sets.

Example: 10RM@225(H)+5x4
 Here, you have pushed the RM in back-to-back weeks. Not a problem. Perhaps last
week’s goal was a narrowly missed 10RM. But because you rounded up those half-sets after
a moderate RM last week, and are handling the same weight again this week, you had the
confidence and ability to hit that 10RM target.

The above six weeks of training added four reps to your RM ability with 225 pounds
and improved your capacity at that weight from 18 reps (6RM+3x4) to 30 reps (10RM+5x4).

The above progression is simply an example to demonstrate how the Find, Hold,
Extend, Push, actions can be implemented from workout to workout. While that example
shows biweekly pushes towards higher RM targets, you can choose to push as you feel able,
perhaps weekly. What is outlined above is but a more conservative progression, as it
alternates between the four actions. This can allow for longer, more consistent progression of
a weight to a higher target RM.

Maxing out effort and volume in the same workout each week should be avoided, as
that will likely reduce the rate of progression by increasing your recovery debt.

While the above six weeks can guide your GGBB progression, it is not the only
means to do so. Keep in mind that it is just an example of the progression concept. To
progress, it is best to determine what is feasible in an individual workout. Not every lift will
be able to be pushed to a higher RM each week. You may find that while pushing the squat
RM, bench press may need to hold the RM target and instead extend the number of follow-up
sets, or push those sets from half- to three-quarter sets.

Later in this post is a similar weekly progression for GGBB which I found helpful as
an outline to roughly follow. But again, some deviations were made in workouts based on the
individual lift; how it was feeling that workout, my performance in the previous workout, and
what seem to be the most achievable action (F/H/E/P) to both execute and recover from.

T3 Progression

T3 progression is similar in nature to the T2 progression described in the previous

section. The main difference is that the T3 is performed as Max Rep Sets (MRS; each set an
AMRAP) rather than having an RM followed by half- or three-quarter sets. This is because,
as mentioned above, the effort gap grows wider as the reps increase in the RM set. Therefore,
it is better to identify a target rep range and target effort, then to find a weight to use for the
sets. All sets for a movement should use the same weight.

For the T3, each set should be in the 10 to 20 reps per range. (Sometimes this can go
heavier, but not for GGBB.) A good way to progress the T3 is to push a weight within a rep
range, from the low end to the high, trying to make all MRS the limit of the range. Not every
set may be 20 reps at the start. For example, the first set might be 20 reps, but subsequent sets
reduce in reps as fatigue increases.

Example: Example: 20 reps (set 1)/18 reps (set 2)/17 reps (set 3)/15 reps (set 4).

Logged as: 20/18/17/15.

 Over several workouts all sets increase to 20 reps (using the same weight for each
set). Then the weight increases.

Week 1: 25 lbs. x20/18/17/15

Week 2: 25 lbs. x20/19/18/15

Week 3: 25 lbs. x20/20/18/17

Week 4: 25 lbs. x20/20/20/20

Across those four weeks, perhaps only the last week called for hard effort in the T3.
So, maybe the first or second week could have been all 20’s, but then effort would have been
exceeded, impacting recovery more than desired. But, by the fourth week, hard effort was the
goal, so the limit of the MRS range was achieved (and perhaps easier than expected – thus
improving your ability to accurately gauge effort in future workouts).

Consider reducing the target rep range also, as that allows for a much larger weight
increase. Maybe in the first cycle the T3 rep range for an exercises is 15 to 20, but in the
second cycle that is reduce to 12 to 15. Such allows for greater intensity progression from
cycle to cycle by reducing the volume rather than holding it for the repeated cycle.

As for the number of T3 sets to complete, this can vary depending on the volume of
the previous exercises. 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 higher. In such case you would complete fewer T3 sets, perhaps limiting
the total number of T3 exercises you do. (I do this often when fully extending the T2
volume.)

Simply put, initial T3 sets may be more reps while the latter are fewer reps per set.
Reps per sets do not have to be equally distributed. Find a weight within a given range in the
first set, and work to maximize the volume within that range in the following sets using that
same weight.

Typically, a T3 movement has three to four sets, but if the T2 was extended, try
matching the number of T3 sets, thus maintaining supersets. (In practice, I have done much,
much more – likely not the best choice at the time.)

When executing a GGBB plan, remember, do not push each T3 set to failure. These
supersets fill the effort gap of the T2 follow-up sets, increasing the overall effort of the two
lifts when combined. Likewise, when rest is limited, training density increases (as does the
intensity of the pump). Keep one to two reps in the tank on each T3 set, thus making most of
your T3’s sets in that easy to moderate range.
 With a ridiculous arm pump and supreme angles.

General Gainz Body Building – The Plan

Progression Summary

The below examples do not have to be where you start and end with your Rep Maxes.
This is simply to provide an initial understanding of how your lifts are to progress in GGBB.
More details and options are described in the following sections.

T2 Example: Starting the first week with an easy 6RM, hold that weight across
several workouts while trying to push it to a 10RM. Once that goal RM has been achieved,
add weight, restarting the find/hold/extend/push progression for that lift.

T3 Example: Starting the first week with a weight you can perform 20 reps with in the
first set, try to make all follow up sets fall within the 15 to 20 rep range. Hold that weight
across several workouts until all sets are 20 reps, then add weight.

Schedule – Day 1 (A, B, or C), Day 2 (A, B, or C), Day 3 (A, B, or C), Day 4 (A, B, or C).

GGBB is a body part split. In that regard, GGBB is no different from many popular
splits. It trains one or two muscle groups per workout – sometimes three, if I included ab
work in place of something else (detailed more below). GGBB is a four-day training schedule
with each day focusing on a set of muscles, such as an “Arms” workout. Could there be a
5th or 6th day built around chest alone, or abs? Sure. But that’s not what I did. Additionally,
having too many dedicated days lessens training frequency. Because I was not taking rest
days, I found that a four-day split was plenty enough for both recovery and frequency.

Each day has a few options. The listed exercises are also options. I’ve found these
pairings helpful for myself and my clients, but they are not mandatory. These workouts and
movements would rotate as I felt necessary, based on recovery. This allowed me to put more
work into those muscles that were recovered, while limiting the work performed on those
muscles that I felt needed a bit more time. Keep in mind that I am writing from the context of
training daily. You may not have to or want to rotate these options as I did.

For example: If my abs were well recovered, I may be able to train them twice in a
four-day period. Likewise for arms, legs, back, or shoulders. Since my goal was to add size to
my shoulders and arms, I tended to focus on those muscles more than my chest or legs.

What matters is not the exact schedule adhered to, but instead how much you can train
a well-recovered muscle group. If your legs are not recovered, then don’t destroy them. Do a
different workout (even if that means interrupting the regularity of the schedule). All A
workouts do not have to be done in the same week, nor B or C. The training week can
comprise of Day 1A, Day 2C, Day 3B, Day 4A (the letters denote options). What matters is
that you put in the most work possible while maintaining good recovery between workouts.
The options below (A, B, C) are laid out to show and explain how and why some workouts
would be adjusted to account for maximizing both work and recovery in each four-day
training week.

For example, if my legs were not recovered, then I would split that session into
legs/back/abs or do an arm day instead (as those seemed to always recover within 48 hours).
After an arm workout, my legs would usually feel recovered by the next day, so I would train
them. But if not, I would do a back workout, as that was never hindered by an ad hoc arm
workout that was performed ahead of schedule, therefore giving my legs two extra days of
recovery. But rarely did it take more than two days to recover from any workout.

Different pairing options are listed because I went through a few iterations of GGBB
in 2021. Why I changed things, and when, mostly depended on whether a muscle had
recovered or not. If not, for example, should my abs be sore and weak, then I would skip abs
and instead do more back work alongside training leg isolation exercises such as leg press
and hamstring curls. Alternative exercises can be substituted to your liking and ability. Just
match the muscle group to the associated exercise. Don’t like dips? That’s fine, you can do
decline bench instead. Abs sore from weighted crunches? Try a different ab exercise instead.
Same for any other muscle group.

Each workout has four supersets, but as written above, should in-session fatigue be
limiting your ability to perform the final superset, then it would be okay to reduce the number
of sets for those exercises – or skip that fourth superset altogether. What matters is putting in
the most work you can recover from and trying to do more work each week. Some workouts I
would group the last four exercises into a circuit and try to get them done as fast as possible.
Fun, but nauseating (especially on leg days).

Remember that not every exercise must find a new weight for an RM each week, or
push to a higher RM weekly, or increase effort, or extend the number of sets every week.
There are other means to progress, like density (limiting rest), and ability (doing the exercise
better). In the context of ability, developing the “mind-muscle connection” is a fine goal
when executing a GGBB workout. I know that in 2021 I found myself better able to achieve a
stronger, tighter, and longer muscle contraction. My pumps got better and because of that, I
got bigger #broscience.

Intelligently use the four actions (FHPE) to progress each week, whether by intensity,
volume, or density (by limiting rest), or ability (by focusing on a specific lift quality, such as
pauses or tempo, thereby increasing skill). Those last two, density and ability, are two
fantastic aspects of progression that are often overlooked. But thankfully, the T2 follow-up
sets provide an effort gap that needs to be filled. With GGBB, I encourage doing so with
density and ability progression while performing supersets. Then every 2nd or 3rd week you
can likely add weight (Find) or reps (Push and/or Extend) to either the T2 or T3 without any
excess recovery debt.

Day 1A – Legs & Abs [Example workout.]

This option has more leg volume. I like training abs with legs, but with the volume
biased towards legs. Sometimes Day 1 was all legs and no abs because my abs had not
recovered yet. That meant I would do ab work a few days later. That most often was with my
Day 3. This example has five leg and three ab exercises.

Superset 1: T2a: Safety Bar Squat / T3a: Ab Wheel

Superset 2: T2b: Romanian Deadlift / T3b: Standing Cable Crunch

Superset 3: T2c: Leg Press / T3c: Hamstring Curl

Superset 4: T3d: Standing Calf Raise / T3e: Straight Arm Cable Twist

Day 1B – Legs & Back [Example workout.]

If my legs and abs were not well recovered, then I would perform a workout like this.
It trains back with fewer leg exercises than the A option detailed above. In this example, there
are four leg exercises paired with four back exercises. In a workout like this I would limit the
sets for leg exercises and do more sets of back exercises instead. Perhaps just three or four
follow-up sets for leg exercises and six for back.

Superset 1: T2a: Squat / T3a: Pull Ups

Superset 2: T2b: Romanian Deadlift / T3b: Chin Ups

Superset 3: T2c: Leg Press / T3c: Lat Pull Down

Superset 4: T3d: Hamstring Curl / T3e: Horizontal Infinite Rope

Day 1C – Legs, Back, & Abs

Three major muscle groups were the most I would train in a single workout. This was
not the most common option I chose for Day 1 for that reason. But when I felt that my legs
needed a bit more time, and back as well, I would divide the workout in such a manner to
limit how much training stress this workout produced for any of the three muscle groups.
This example has two leg, three back, and three ab exercises.

Superset 1: T2a: Squat / T3a: Pull Ups

Superset 2: T2b: Safety Squat Bar Step Up / T3b: Chin Ups

Superset 3: T2c: Lat Pull Down / T3c: Standing Cable Crunch

Superset 4: T3d: Ab Wheel / T3e: Ab Straps Knee Tuck

Day 2A – Shoulders [Example workout.]

Since one of my two goals in 2021 was to grow the size of my shoulders, this was a
dedicated shoulder workout. It uses a variety of vertical pressing and deltoid isolations. As
with the above Day 1 options, it would be adjusted per my recovery. The complimentary
supersets (pairing two exercises that train the same muscle) that make up this workout
produce an awesome pump. More on complimentary and antagonistic supersets in the
following section. This example has four vertical pressing exercises (counting the incline
angle T2b and T3d), and four deltoid isolation exercises.

Superset 1: T2a: Behind the Neck Press / T3a: Cable Rear Delt Fly

Superset 2: T2b: Incline Bench Press / T3b: Cable Lateral Raise

Superset 3: T2c: Dips / T3c: Cable Front Delt Raise

Superset 4: T3d: Feet Elevated Push Up / T3e: Lateral Delt Isometric Hold

Day 2B – Shoulders & Chest

If my shoulders were not recovered, which I could usually determine by how fast the
warmups were moving, or if I had some lingering soreness, then this would be the option I
chose. Chest was not a focus of mine, so I did not do much flat benching – but you could if so
desired. This workout and the next one are suitable examples. It has two vertical pressing
exercises, two horizontal pressing, three delt isolation, and one pec isolation exercise.

Superset 1: T2a: Press / T3a: DB Lateral Raise

Superset 2: T2b: Incline Bench Press / T3b: DB Front Delt Raise

Superset 3: T2c: TRX Push Up / T3c: DB Rear Delt Fly

Superset 4: T3d: Cable Chest Press / T3e: DB Pec Fly

Day 2C – Shoulders, Chest, & Abs

Like with Day 1C, this workout splits the work into three muscle groups. Again,
because growing my delts was a major focus, I was trying to train them as frequently as
possible. But if I could not perform that much work, because I had not recovered entirely,
then a workout like this was suitable. It has three pressing exercises (two vertical, one
horizontal), one pec isolation exercise, and four ab exercises.

Superset 1: T2a: Press / T3a: Standing Cable Crunch

Superset 2: T2b: Incline Bench Press / T3b: Ab Plank (Front & Sides)
Superset 3: T2c: Cable Chest Press / T3c: Decline Sit Up

Superset 4: T3d: Cable Pec Fly / T3e: Copenhagen Plank

Day 3A – Back [Example workout.]

This workout is all back exercises, though the muscle clean does have the legs
involved. For the most part, the weights were not challenging for my legs when doing muscle
cleans, but it was for my back. That movement is a cheat code for upper back development.
This workout produced an incredible back pump. Something I credit to the complimentary
supersets that make up the entirety of this workout.

Superset 1: T2a: Muscle Clean / T3a: Pull Ups

Superset 2: T2b: Barbell Row / T3b: Lat Pull Down

Superset 3: T2c: Cable V-Grip Row / T3c: Infinite Rope

Superset 4: T3d: Chest Supported DB Row / T3e: DB Shrug

Day 3B – Back & Legs

Some argue that deadlifts belong on leg days. I prefer it on back day, as I feel it trains
my back a bit more than legs, but admittedly my hamstrings do get lit up when deadlifting. I
could see a sumo deadlifter doing more of that variation on their “leg days” as it does hit the
quads a bit more than pulling conventional (as I do, and at least from my experience). This
workout splits the volume between back and legs, with the heavier movements (T2) being
dedicated to the back, and the T3’s being biased to the legs. I found that this was a nice
compliment to nearly any Day 1 choice, as it rounded out the leg volume, while also getting
in a solid amount of work for the back. This example has four back exercises and four leg
exercises.

Superset 1: T2a: Deadlift / T3a: Pull Ups

Superset 2: T2b: Barbell Row / T3b: Leg Press

Superset 3: T2c: Lat Pull Down / T3c: Bulgarian Split Squat

Superset 4: T3d: Hamstring Curl / T3e: Quadriceps Extension

Day 3C – Back, Legs, & Abs

Like with the previous C options, this workout splits the volume into three major
muscle groups. Again, this was chosen if I was behind on recovery, particularly for my back.
It has three back, three leg, and two ab exercises. As with other C examples, because the
training volume is divided three ways, recovery for any muscle group after this was not be an
issue. Keep these C options in mind when training, as they are still good workouts and help
maintain a higher training frequency for the muscles while limiting the total stress on any one
muscle group. If I knew I wanted to have a high-volume arms workout the next day, and a
high-volume leg workout the day after, then this would be my choice because those two
muscle groups have a more limited role in this Day 3 option.

Superset 1: T2a: Pull Ups / T3a: Leg Press

Superset 2: T2b: Barbell Row / T3b: Standing Cable Crunch

Superset 3: T2c: Lat Pull Down / T3c: Ab Wheel

Superset 4: T3d: Hamstring Curl / T3e: Straight Arm Cable Twist

Day 4A – Arms (Antagonistic movements)

Because one of my main goals was to grow my arms (along with shoulders) in 2021, I
tried to keep Day 4 as strictly as possible dedicated to arms. Now, of course, my Day 2
(shoulders) and Day 3 (back) workouts had arm work already. But my arms would typically
recover from those in time for the pump-fest that was always Day 4.

Notice that there are still T2a and T2b movements here, but no T2c. This is because
the T2a and T2b lifts are heavier, but a third (or fourth) T2 in the arms workout was just too
fatiguing for me. So, the Day 4 Arms workouts have more T3’s than the previous Day 2 and
Day 3 workouts. Also, those previous days have a third T2, which tended to be enough of the
heavier weights anyways.

With the T2’s on this day, I liked going heavy by using some cheat. Examples would
be an EZ bar cheat curl or doing overhead triceps extensions with some leg drive.

What I tended to alter about this day was trying out different kinds of supersets. These
would sometimes pair free weights with bands, or bands with cables, or bodyweight with any
other implement. I also experimented with pairing complimentary and antagonistic
movements in a superset (shown in B and C examples). The Day 4A workout has four
supersets of antagonistic movements, meaning the exercises in a superset train the opposing
muscle group – biceps and triceps in each superset, for example.

Superset 1: T2a: EZ Bar Curl / T3a: Cable Triceps Push Down

Superset 2: T2b: EZ Bar Overhead Triceps Extension / T3b: Cable Curl

Superset 3: T3c: Band Curl / T3d: Band Triceps Push Down

Superset 4: T3e: DB Hammer Cheat Curl / T3f: DB Skull Crusher

Day 4B – Arms (Alternating complimentary movements) [Example Workout.]

These supersets are composed of two exercises that train the same muscle group. The
biceps and triceps alternate each superset; superset 1 and 3 (biceps), superset 2 and 4
(triceps). When doing these, I would pair two different implements together, like bands and
dumbbells, and isometric exercises, like flexed arm hang, with movements like bands or
cables. Pairings like these produced a fantastic pump. I would say even better than the
antagonistic format from Day 4A, which I find more common in “bodybuilding” training.
 On the downside, this format would also result in faster muscular failure than in Day
4A because the time under tension for a muscle throughout a superset is much greater. Even
with alternating supersets between biceps and triceps, I found the last few sets for each
muscle group to rapidly drop in reps and rep quality.

I highly recommend trying to include a workout like this in your GGBB schedule as
much as possible, at least for arms (but it is also very effective for legs, shoulders, and back).

Superset 1: T2a: Cable Curl / T3d: Flexed Arm Hang

Superset 2: T2b: EZ Bar Overhead Triceps Extension / T3b: Band Triceps Push Down

Superset 3: T3c: EZ Bar Curl / T3a: Band Curl

Superset 4: T3e: Cable Triceps Push Down / T3f: Infinite Rope Pull Down

Day 4C – Arms (Antagonistic & complimentary movements)

This workout blends the best of the previous two. Like the two above, I got a great
pump, but I could usually also get in more total reps before my arms were too fatigued to
even get to 90-degrees. The first two supersets are antagonistic, like Day 4A, and the last two
are complimentary, like Day 4B. Those last two supersets rapidly produced a great pump
after it had been primed by the first two. This format was used later in 2021, as I had not
thought to combine the two kinds of supersets into one workout.

Superset 1: T2a: Barbell Cheat Curl / T3a: Band Triceps Push Down

Superset 2: T2b: Barbell Cheat Overhead Triceps Extension / T3b: Band Curl

Superset 3: T3c: Cable Curl / T3d: Football Bar Curl

Superset 4: T3e: Cable Triceps Push Down / T3f: Football Bar Skullcrusher

Schedule recap

Remember that not all A workouts have to be done, then all B, then C. These are
merely example options that you can adjust yourself and perform in the order that best suits
your schedule and recovery. If your leg workouts take longer, and you only have that kind of
time on the weekends, then you can change that do be your Day 4, which may be done on
Saturday or Sunday. It does not matter what the day or order is so long as you can put in the
work consistently and recover just as well.

Maybe you prefer to train arms more directly than legs, that’s fine – it is your goal (as
it was mine). To do so, limit your leg training (perhaps by always running a Day 1C inspired
layout) while increasing the frequency of your arms workouts. Perhaps by doing a Day 4
workout more often, for example: Day 1C, Day 4A, Day 2A, Day 3A, Day 4B, Day 1C, Day
4C… so on and so forth – that’s three arm workouts in seven).

Complimentary and Antagonist Supersets

 Note the use of antagonistic and complimentary supersets in the above examples. Not
every superset has to be one or the other. Not every workout needs to have either. For
example, I do not consider doing pull ups with squats as either complimentary or
antagonistic. That is more of a metabolic superset, meaning you are training two different
muscle groups (typically large ones, like legs and back), nearly without hindrance to each
other, thereby maximizing the workload of the workout. A squat and pull up superset can get
tough in terms of conditioning, but the movements themselves are not really inhibiting the
performance of the lift they are coupled with, as the muscles being trained in the superset are
not fatiguing the other.

As for complimentary and antagonistic supersets, I have I found each beneficial in

generating a skin tearing pump and for improving the capacity of the muscles being trained.
Try these for your legs, shoulders, and back, in addition to arms workouts. Experiment with
what gets you the best pump and do that. After a few months that may change, so try a
different pairing and method of execution (such as tempo, isometrics, bands instead of
straight weight, etc.) After a few weeks of consistently doing the new pairings observe
whether the change benefits you.

Complimentary Supersets: Are two movements in a superset that train the same
muscle, but through different means. That could be a different kind of resistance, like bands
and weight, and/or two different variations of a movement, such as football bar hammer curls
and band hammer curls. The benefit of this, besides the pump, is that it increases the training
capacity of that specific muscle group by lengthening the time under tension.

Antagonist Supersets: Are two opposing muscle groups trained in the same superset.
Such as doing biceps curls and triceps push downs. These can use the same kind of
resistance, such as bands, or two different kinds, like cables and bodyweight. I find these
especially beneficial for legs, as I squat high bar, which is quad dominant, so I would pair
squats with hamstring curls.

Progression

Using the General Gainz framework, and the Find/Hold/Extend/Push actions,

progress the movements by volume until you hit a target Rep Max for T2 lifts, and complete
a desired total rep volume for T3 lifts.

Early in the training period, the T2 RM targets and the T3 rep totals should be low,
near the base volume; 6RM for T2 and 30 reps total for T3. As the weeks progress, the T2
RM’s and T3 rep totals should be pushed higher. But you may choose to start at a 10RM for
T2’s and 40 reps total for the T3 based on your current work capacity. That’s fine, just don’t
start beyond your existing work capacity and recovery ability – why I suggest starting low
and gradually pushing reps higher each week.

As you increase volume weekly, the weight should be held (staying the same) until
you hit your volume goals. Getting more volume in can be done by pushing the T2 and T3
reps per set higher. Additionally, there is the option to extend the number of sets by doing one
to two more sets with the weight from previous workouts.
 Below is an example progression using the GGBB volume ranges (which calls for no
T1 range lifts) but extends the T2 and T3 ranges well beyond the standard ranges given in the
original GG post (and typical for other GG inspired training plans).

Example Four Week GGBB Progression

[Movement, Target RM, Weight, Effort, Follow Up Reps, # of Follow Up Sets]

Week 1, Day 1:

Superset 1:

T2a: Safety Bar Squat, 6RM@225(E)+3x4

T3a: Ab Wheel, Bodyweight x15-20 (average reps per set) x4 sets

*Actual reps per set may start at 20/16/15/15, for example.

Superset 2:

T2b: Romanian Deadlift, 8RM@275(E)+4x4

T3b: Standing Cable Crunch, 100 lbs. x 15-20 x4

*Actual reps per set may start at 20/20/18/17, for example.

Superset 3:

T2c: Leg Press, 10RM@365(E)+5x4

T3c: Hamstring Curl, 65 lbs. x15-20 x4

*Actual reps per set may start at 20/18/15/15, for example.

Superset 4:

T3d: Standing Calf Raise, 15-20@315x4

T3e: Cable Twist, 45 lbs. x15-20 x4

*Actual reps per set may start at 20/20/20/20, for example. If so, add weight next week.

Note that the T2 lifts above have ascending RM targets. This I found helpful because
the weights get lighter relative to my max with an exercise as the workout progresses. This
allowed me to hit those weights with good focus and quality, despite fatigue from the
previous sets.

However, this does not mean you must use that example. All T2’s could have the
same target RM the first week, and that target RM does not have to start at a 6RM (the lowest
RM in GGBB). Each T2 can start at a 10RM, for example, or those can ascend from a 10RM
for T2a, a 12RM for T2b, and a 14RM for T2c. After the first week, GGBB becomes very
much a “choose your own adventure” kind of progression (within a well-defined environment
– the GG framework).

Keep in mind, the following is but an example. Your actual training plan may differ,
and its actual execution will differ because of your individual recovery and adaptation. For
example, maybe in the 2nd week you cannot push the T2c RM to the higher rep target. In such
case, do more reps in the follow up sets, either by pushing those from half-sets to three-
quarter sets, or by extending the number of half-sets from four to six. This example is laid out
below.

Week 2, Day 1:

Superset 1:

T2a: Safety Bar Squat, 8RM@225(E)+4x4 (+2 RM Push)

T3a: Ab Wheel, Bodyweight x15-20 x4 sets

*Actual progression might look like 20/18/16/15, for example.

Superset 2:

T2b: Romanian Deadlift, 10RM@275(M)+5x4 (+2 RM Push)

T3b: Standing Cable Crunch, 100 lbs. x15-20 x4

*Actual reps per set might look like 20/20/20/20, for example. If so, add weight next
week.

Superset 3:

T2c: Leg Press, 10RM@365(H)+5x6 (RM held, thus extending number of sets by +2.)

Alternatively: 10RM@365(H)+7x4 (*pushing from ½ to ¾ sets instead of extending the

number of follow-up sets.)

T3c: Hamstring Curl, 65 lbs. x15-20 x4

*Actual reps per set might look like 20/20/18/18, for example.

Superset 4:

T3d: Standing Calf Raise, 325 lbs. x15-20 x4

T3e: Cable Twist, 55 lbs. x15-20 x4

*Actual reps per set might look like 20/20/20/20, for example. If so, add weight next
week.
 Note that the T2’s above increased by reps, but not by weight, for the target RM’s that
signal adding weight have not yet been hit – maybe you’ve determined that to be a 15 or
20RM.

Those T3 exercises that completed the maximum number of reps in a set range during
Week 1 increased in weight for Week 2. On bodyweight exercises, like ab wheel, rather than
adding weight try slowing the rep tempo once you hit those rep targets.

For the T3, once all sets have reached the limit within the given range (20 in this
example), increase the weight. These may not increase in weight each week. That’s fine.
Hold the weight and gradually push the volume weekly until you hit the limit of the given
range. Your chosen range may be lower than 15 to 20 reps, and that may depend on the
exercise itself. But keep the T3 reps per set above 10. I have gone higher than 20 reps per set
for T3’s but that is not necessary, and I don’t think it is best for a prolonged period.

Week 3, Day 1:

Superset 1:

T2a: Safety Bar Squat, 10RM@225(M)+5x4 (+2 RM Push)

T3a: Ab Wheel, @Bodyweight x15-20 x4 sets

*Actual progression might look like 20/20/17/16, for example.

Superset 2:

T2b: Romanian Deadlift, 12RM@275(M)+6x4 (+2 RM Push)

T3b: Standing Cable Crunch, 110 lbs. x15-20 x4

*After adding weight, the actual reps per set might reduce back to 20/20/18/18, for
example.

Superset 3:

T2c: Leg Press, 10RM@365(E)+7x6 (RM held again, so ¾ sets were completed while also
extending the number of sets by +2.)

Note that the effort of the leg press has gone down this week, despite holding the
same target RM and weight for the three weeks. This might be experienced because the
volume progression on the first two exercises and your work capacity improving.

Do not push every RM to a hard effort just to get extra reps. Hitting a hard effort on
all lifts weekly is going to be very tough (but not impossible) to recover from. As your
strength endurance improves with the first two, it is likely that your third T2 will lag slightly
behind. Do not fret. Just hold the weight and try to progress the follow-up volume
(push or extend) until you can push the RM to a higher rep target.

T3c: Hamstring Curl, 65 lbs. x15-20 x4

 *Actual reps per set might look like 20/20/20/20, for example. If so, add weight
next week.

Superset 4:

T3d: Standing Calf Raise, 335 lbs. x15-20 x4

T3e: Cable Twist, 65 lbs. x15-20 x4

*After adding weight, the actual reps per set might reduce back to 18/18/16/15, for
example.

Week 4, Day 1:

Superset 1:

T2a: Safety Bar Squat, 12RM@225(M)+6x4 (+2 RM Push)

T3a: Ab Wheel, Bodyweight x15-20 x4 sets

*Actual progression might look like 20/20/20/18, for example.

Superset 2:

T2b: Romanian Deadlift, 13RM@275(M)+7x4 (+1 RM Push)

T3b: Standing Cable Crunch, 110 lbs. x15-20 x4

*Actual progression might look like 20/20/20/20, for example. If so, add weight next
week.

Superset 3:

T2c: Leg Press, 12RM@365(M)+6x4 (+2 RM Push)

Note that here in the 4th week the leg press RM has increased. When it does, the
follow up volume reduce to the original four half-sets.

T3c: Hamstring Curl, 75 lbs. x15-20 x4

*After adding weight, the actual reps per set might reduce back to 20/17/15/15,
for example.

Superset 4:

T3d: Standing Calf Raise, 325 lbs. x15-20 x4

T3e: Cable Twist, 65 lbs. x15-20 x4

*Actual progression might look like 20/18/18/15, for example.

 The above four-week example is just that. It should not dictate exactly how you
should progress. Your actual performance will determine how many reps you achieve on a
pushed RM, or how many reps you get on each T3 set. What matters is that you have a
starting RM target for the T2 and T3 weights, and a goal RM target for each. Then each week
you should try to progress that volume until you’ve hit the goal RM target that you have
determined will signal a weight increase.

For example: Your Week 1 may start at a 10RM target for each T2. Then over the
course of several weeks you try to push your training volume towards a goal 15RM target.
Once that RM goal is achieved, add weight, then resulting in a lower RM that you again try to
improve by pushing that new weight to a higher RM.

I have pushed towards 20RM’s for my T2’s. It was fun but very challenging. Maybe
your goal would be to push a 6RM weight all the way to a 20RM before you add more weight
to the bar. Maybe it is just to take a 6RM to a 10RM. In any case, the weekly progression is
not fixed, and you may find it taking two or three weeks to push that RM just one rep more.
To do that you would have used extended follow-up set volume, and/or pushing those half-
sets up to three-quarter sets, reduced rest between sets, and ability driving focuses like tempo,
pauses, etc., including trying complimentary supersets in the T3 – great for improving
muscular endurance.

When it comes to adding weight, once you’ve hit a target RM, consider making a
relatively large increase. This is truer if you are working in a wider RM range, like a 6RM
being pushed to a 20RM goal. If you have taken 135 pounds from a 6RM, and over the
course of several weeks pushed it to a 20RM, then you can likely add 20 pounds (a large
percentage relative to 135) and find yourself back to a 10 or 12RM – where then you might
push 155 pounds to a new 20RM. Once that is achieved, you once more add weight, then
again reducing the initial RM, and proceed to push that up to a new 20RM. This process
holds the weight across an RM range, resulting in personal records along the way.

Remember, not every RM should be pushed to a hard effort. And hard effort sets
should not be on every lift, nor every week. (Hard effort meaning the next rep is failure.) Try
holding the effort while pushing the weight to a higher RM. Do this by extending or pushing
the follow-up sets, therefore developing your work capacity. Doing so will keep your
recovery debt low, as hard effort sets are tougher to recover from.

Additionally, work on using limited rest and focusing on the quality of the lifts
themselves, perhaps by emphasizing a slower rep tempo on the eccentric phase of the lift,
paired with a concentric phase where you push as hard as you can (compensatory
acceleration). Such practices will aid your ability to progress your RM targets.

Example 12-Week Progression

Maybe you want to see how far you can push a weight up the RM ladder in a fixed
period. Say 12 weeks. You start at the low end of the T2 RM range with the goal of reaching
a 20RM. What follows is an example. Your actual performance will differ. Use this as a
rough outline to guide your training.

Here’s what Find/Hold/Extend/Push might result in over the course of 12-weeks for a
T2 lift. Not all T2’s may progress at the same rate, and that’s fine. And each T2 can have
their individual target RM’s that signal when to add weight. Your RM might not go up by the
same number each week, that’s fine. Some weeks you’ll feel strong, others not as much.
When feeling strong, maybe you can push for three or four reps more on that RM set. What
matters is that you understand how you can progress, whether by volume, density, quality, or
ability; these things resulting in an eventual intensity (weight on the bar) increase.

Week 1: Find 6RM @ easy effort.

Follow-up with four ½ sets of 3 reps each.

Week 2: Hold 6RM at same weight.

Effort should hold or decrease. Extend ½ sets by +1 or +2, thus 5 or 6 sets after the
RM. Doing this because the RM and weight was repeated, thereby progressing volume.

Week 3: Using the same weight, push the 6RM to 8RM.

Effort might increase or hold. Perform four ½ sets, thus reducing the follow-up
volume because the RM set was progressed via the push action.

Week 4: Hold 8RM at same weight.

Effort should hold or decrease. Extend ½ sets by +1 or +2, thus 5 or 6 sets after the
RM, just as in week 2.

Week 5: Using the same weight, push the 8RM to 11RM.

+3 on the RM push, so maybe a hard effort. Perform four ½ sets of 5 reps each,
rounding down because the RM effort was hard.

Week 6: Hold 11RM at same weight.

Effort should hold or decrease. Round up the ½ sets to 6 reps each. Extend follow-up
sets by +1 or +2, thus 5 or 6 sets after the RM.

Week 7: Using the same weight, push the 11RM to 12RM.

Effort should hold or slightly increase. Round up the follow-up sets to 7 or 8 reps
each, making them ¾ sets. Perform four follow-up sets. Maybe the first two are 8 reps, and
the second are 7 reps each. This is pushing the follow-up reps per set.

Week 8: Hold 12RM at same weight.

Effort should hold or decrease. Use ¾ sets of 8 reps each for all follow-up volume.
You may also extend follow-up sets by +1 or +2, thus completing 5 or 6 sets after the RM.

Week 9: Using the same weight, push the 12RM to 14RM.

Effort might hold or increase. Perform four to six ½ sets of 7 reps each.
Week 10: Using the same weight, push the 14RM to 16RM.

Effort might increase or hold. Perhaps last week’s RM was rated easy, maybe too
easy, so you choose to push the RM on back-to-back weeks. Perhaps this week’s push turned
resulted in a hard effort RM. Totally fine. Perform four to six ½ sets of 8 reps each.

Week 11: Using the same weight, push the 16RM to 19RM.

Nearing the end of the planned training cycle of 12 weeks, you focus more on pushing
the RM, allowing for more frequent hard effort sets, because the target RM goal (20RM) to
signal a weight addition is in sight.

RM effort probably rated hard. Perform four to six ¾ sets of 14 reps each.

Week 12: Using the same weight, push the 19RM to 20RM.

The effort was hard. You perform just two ½ sets of 10 reps each, allowing for a big
volume decrease ahead of restarting the block, thus reducing the recovery debt incurred and
ensuring your ability to start next week at a much heavier 6RM than eleven weeks ago.

The end of the training period has come, and you have pushed the 6RM to a 20RM by
holding/extending/pushing the weight you found to be your 6RM in the first week.

You achieved your goal 20RM after twelve weeks of pushing a weight up the RM
ladder. You decide to add weight and find the initial target RM (6RM), then resume pushing
that now heavier weight up in volume, perhaps aiming to make that your new 20RM PR. This
starts Wave B.

Wave B, Week 1: Find 6RM @ easy effort. (Now heavier than Week 1 of Wave A.)

Follow-up with four ½ sets of 3 reps each.

Wave B, Week 2: Push 6RM to 8RM @ moderate effort.

Follow-up with four to six ½ sets of 4 reps each.

... Continue progressing the volume, then weight, as able and desired. Watch yourself grow
bigger and stronger, as I did, and know you will.
200 Days
Summary Reflection: To see if I can. Because I must.

Two phrases I have said repeatedly since starting to lift without a rest day over six
months ago. Thankfully friends and family understand who I am; how I am. Not that further
justification has been denied to them. Rather, they know the value I hold in such phrases. Our
words say a lot and amount to more than we could ever imagine. I told myself that I would
lift without a rest day for six months. I have achieved that goal. This is but a marker, only a
waypoint. Now over 200 days, six months without a rest day was two weeks ago.

Momentum like this makes days go by quick. Patience and consistency generate force
unlike any other. It feels like yesterday that I embarked on this voyage into the unknown.
Unfamiliar because I have used my General Gainz theory of progression the entire time. It is
a framework I have full confidence in, especially now. Using this progressive structure to
experiment first on myself, then on clients, and now on the public; we are the subjects. Not
everyone is lifting every day, this is a single experiment of many. General Gainz is proving
successful in various ways across several hypothesis I have conceived. Daily training is one
possibility proven correct among many; others will follow. General Gainz works, as
demonstrated by myself, those I train, and those I do not. Is there better evidence? No.

Months ago, before this ‘no rest experiment’ went live, I published a hint of the
framework. A trailer for General Gainz if you will. Enough to get the plot without all the
excitement and thrilling details of the full-length motion picture. Thereby ushering a period
where various hypotheses are being proven. Some have already; one in particular: Lifters will
make their own programs and be successful with them. Another being the ability to train as
such: without rest days - atypical for lifting weights. I took on this daunting task knowing
others will follow. Not in lockstep, but with their own style and approach. Along the same
path using the guiding principles hinted at since publishing what little I have of the General
Gainz training concept. The success of others proves another hypothesis: A simple
progressive framework coupled with consistent effort yields results – always. GG is not
unique in this way but adheres to this ‘law’ uniquely.

When training, rest days are a given and accepted as mandatory. Then, taken for
granted. This was me but no longer I: “Rest tomorrow so I crush myself today.” Abusive not
constructive. Thoughts like these are now far from my mind as they deteriorate consistency,
which ultimately builds strength and physiques, and in a word: progress.

Lifting four times a week is only 16 sessions a month. For six months that person lifts
only 96 days; seven days a week nearly doubles that. This does not mean double the results,
but it does mean different results. I argue better ones: to strength, physique, and mentality. If
strength is the focus it will improve, as mine has. If physique, it too. As mine has. Alongside
these goals, whatever one’s focus, the appreciation of dedication grows. It is more than
discipline. A word tarnished in today’s hyper lethargic state; optimal or not at all. Restless
procrastinators always start tomorrow, forever discontent with today.

In this period of six months I transitioned from a cutting phase to a bulking one. At a
lean 158 pounds I pressed 200 pounds overhead. That was at 31 days without rest. 169 no-
rest-days later I pressed 205 pounds on day 200, having barely missed 209 pounds two weeks
before; six-months, 182 days. During this period, I gained five pounds of bodyweight while
staying as lean. Pressing 205 pounds is a personal record at such a low bodyweight. My all-
time best is 225 pounds, then weighing close to 190-pounds.

Pretty lean, decently strong.

In these 200 days I regained strength and more importantly confidence with my squat
and deadlift. Long hampered by ancient injury and more likely: mindset lingering on fear of
reinjury. That erodes quick with daily effort. When a 405-pound deadlift went up easy on
Day 100 I knew more weight was once again mine. I only needed to be consistent and
patient. Seventy days later, while at a YMCA on the other side of the country and 9,500 feet
lower in elevation I pulled 405 for three reps; no belt, no chalk, no fear. Back home, on day
183 I pulled 500 pounds confidently, something not done in two years. I would not call this a
‘comeback’ for I have not returned to a familiar place. I am in a new place entirely: mentally
and physically. Stronger in more ways than a one rep max can express. In fact, so confident I
pulled 500 again two weeks later. Without a belt on a stiff bar with hardly any knurling or
chalk for my grip. It went up smoothly at Armbrust Gym in Wheat Ridge, Colorado at half
the elevation of my home gym. Is oxygen a steroid equivalent? Probably.

500 pounds now feels unlike the first time I picked it up seven years ago. It feels
better. I was unafraid, without intimidation. Approaching the bar differently than I had ever
before. None of this achieved when I was physically stronger, when my max was over 600
pounds. Even then in the back of my mind uncertainty remained at this benchmark weight.
For squat, the low 400’s brought hesitation almost always, so it felt. Soon that will be
eclipsed, eroded too, like the fear of reinjury fading fast as I feel momentum surge. A blurry
speck in the rearview as my daily effort continues, while what is ahead grows larger and
clearer: heavier weights, greater strength, a better physique and confidence in my ability.

General Gainz produces confidence because it focuses on reps to generate progress

whereas most ‘programs’ rely on weight lifted; measuring strength only by pounds on the
bar. “Add 5 pounds to progress, if not possible, then reduce the weight and restart with the
same reps as before.” How many steps forward and back before one quits altogether? How
many days off between activity before one misses enough sessions to say: “I’ll start again
next week.” Quickly becoming: “Next month.” Then finding themselves weaker than ever as
part of the New Year’s resolution crowd at the local globo gym: “I’ll start lifting again next
year.”

Start today or never. If even an hour from midnight break a sweat. It is a commitment
to yourself and an investment in physicality, the underlying strength of our mind and spirit;
our trinity. The three make us godlike, superhuman. Tomorrow is day two, then day three…
soon enough six months is behind you. It will go by fast, which means some results arrive
rapidly. I am not lying. On day 189 I looked in the mirror after a workout and saw my
deltoids. Sure, they were always there but I saw them then in a size and shape I have been
wanting since I began lifting over a decade ago. I am not bigger than ever, but I am shaped
differently, better. “Dense” is the word my wife uses. Strangers have used the phrase “Strong
looking”. For a 33-year-old fulltime tradesman with a family these things feel good to hear.

Delts coming in.

The time must be made and used appropriately, with genuine effort and consistency.
General Gainz inherently promotes these things with its simple intuitive progressive
framework. Cannot add weight? Then add reps. If not more reps, then choose less and try for
more weight; or less of one or the other, or the same of each, but with better technique; and of
course, the option of less time. In these actions we progress intensity, volume, quality or
density; or any combination of each – it is up to the determination of the lifter, not an off the
shelf “program” scrawled by a former somebody who presently looks and moves like they
have no body. I intend to lead the way, blazing the trail for General Gainz. Patient Zero
finding routes for interested followers and evidence for naysayers. This post is a proclamation
of experimentation and a claim of excellence.

Years ago, ‘GZCL’ was just a random lifter posting on the internet. Now it is a
training approach 45,000 people read about each month. Eventually, lifters I do not coach
will be using General Gainz in gyms and on platforms around the world. Results speak for
themselves; people speak of their results, which are undeniable with my ‘style’ of training.
Whether it be UHF, Jacked & Tan or my other templates, and soon enough GG as a new
training system altogether. Word of mouth is the best advertising. Something I have never
paid for; others must to stay relevant. They create gimmicks, capitalizing on the trends of
today. This is not General Gainz, which is Actually Intelligent training because you must use
a real mind: your own. Thoughtful effort produces results whereas mindless adherence
produces reluctance: to train – consistently, enjoyably, effectively. These things achieved out
of General Gainz inherently. Add only dedication.

“What one man can do another can do.” A mantra I use and encourage others to also.
Self-belief begins with what we say and hardens with what we do. Making our character
concrete, cured by steps taken daily. The first few are always the hardest. Straining our way
out of the quagmire we may have fallen into. Working through the morass simplifies it;
makes solutions – our goals – clearer and easier to achieve. Consistent action is freedom.
Moving us towards the vision we see for ourselves. Where we want to be, what to attain, and
who to become. In a word: gains.

To see if we can. Because we must.

Applications & Adaptations

For those interested in running a General Gainz based training plan, here are some
pointers and ‘lessons learned’ from the last two and a half years of my experience with its
development. Focusing also on the last six months of training without rest. Also taken from
client reports, most of them train four to six times per week. May these provide ideas on how
to implement this progression framework and assist in preventing negative outcomes. You
have my vote of confidence, because I believe in the system.

Variety & Specificity

An important factor that should not be ignored when using General Gainz. We all
have specific lifting goals in mind; apply variation and specificity to the general progression
concept to achieve those goals. These things work together in benefit of the other. Too much
of one thing grows stale and potentially regressive; haphazard produces similar results.
Weights, reps, movements, and lift quality are several things to keep in mind and plan for
when training in this style.

Three-week waves (or cycles) are my personal norm. Going longer, up to five or six
weeks works, but variation with high frequency training improves consistency while limiting
the need to ‘deload’. The start of the next wave is often the low point of that next cycle,
acting as a deload of sorts already; improved by variation in movement, using different bars,
rep max (RM) and effort targets, etc. Not a deload in the traditional sense, but enough of a
change to act as both a break and a kickstart.

Specificity not only describes the movements performed, like the squat, bench press,
or deadlift. Examples specific to the sport of powerlifting and of course never necessary for
the general trainee. Specificity speaks to many aspects. Another being: load relative to the rep
max we are intending to improve, commonly the 1RM. When lifting, the effort can be
modified so that the focus is not to simply “move weight” but to do it in a specific fashion:
fast, slow, with holds or pauses, improved breath control and posture; all examples of ‘getting
stronger’ absent of testing a rep max. These things improve our skill. Strength is a skill.
 Variation and specificity work together or improve one another while keeping things
fun when training frequently, especially daily. Workouts do not grow stale when employing
variety in the gym. During this time a multitude of aspects are improving, not only the
focused lift or specific desired quality. Progression in many forms generates momentum;
something perceptible unlike motivation, which is equivocal. Let momentum carry you when
the workouts are not going so well.

Bad days are had by all lifters. The best have them infrequently, knowing they may
mean it is time to change something. Repeated days like these should initiate a review of
previous workouts to determine what next to focus on: what actions to take (find, hold,
extend, push), which lifts to introduce or eliminate, what qualities to focus on (pause, tempo,
holds, etc.), and what rep targets to aim for (higher or lower, therefore impacting training
volume).

Variation Progression Examples: The below progressions naturally require

adjustments in weight to hit the target RM and desired lift quality. Back squats compared to
front squats require more weight for the same RM, as an example. Just as slow eccentric or
fast concentric phases require less weight compared to normal tempo. Not all waves have to
be three weeks, nor does a training block have to be twelve. These are only examples used to
paint a picture. Lifters are encouraged to determine their own progression when using
General Gainz.

[Wk. 1-3] Standard Lift with slow eccentric.

[Wk. 4-6] Bar change with concentric speed emphasis.
[Wk. 7-9] Standard lift with pause.
[Wk. 10-12] Standard lift at normal tempo.

Specific Progression Examples:

Bench
[Wk. 1-3] Bench Press (3 second eccentrics).
[Wk. 4-6] Close Grip Bench Press (Concentric speed emphasis).
[Wk. 7-9] 2 Second Pause Bench Press (Normal grip).
[Wk. 10-12] Bench Press (Normal grip and tempo).

Squat
[Wk. 1-3] Safety Squat Bar Squat (3 second eccentrics).
[Wk. 4-6] 2 Second Pause Squat (returning to barbell).
[Wk. 7-9] Safety Squat Bar Squat to box.
[Wk. 10-12] Squat (Normal tempo.)

Deadlift
[Wk. 1-3] Deadlift (Normal tempo)
[Wk. 4-6] Barbell Row with Cheat (Using some leg drive, allowing more weight.)
[Wk. 7-9] Deadlift (3 second eccentric).
[Wk. 10-12] 2 Second Pause Deadlift.

Strict Press
[Wk. 1-3] Strict Press (2 second lockout holds).
 [Wk. 4-6] Push Press (3 second eccentrics).
[Wk. 7-9] Steep Incline Football Bar Bench (Concentric speed emphasis).
[Wk. 10-12] Strict Press (Normal tempo).

Front Squat
[Wk. 1-3] Front Squat (3 second eccentrics).
[Wk. 4-6] Front Squat (2 second pause).
[Wk. 7-9] Front Squat to box.
[Wk. 10-12] Front Squat (Concentric speed emphasis).

Again, these are simply examples: take inspiration for your own training progression.
Variety is the spice of life; the secret recipe to strength progression – the development of a
specific skill.

The ‘Effort Gap’: Is another way of varying specificity. This is the distance from the
RM to the follow up singles or half-sets in General Gainz. A 3RM with singles after has only
a two-rep difference, or gap. A 10RM with follow up half-sets of five reps each has a five-rep
gap. Therefore, a ‘hard’ rated 3RM will have those singles afterwards be nearly as hard;
whereas an ‘easy’ rated 3RM will have easier singles after. Those easier singles are more
likely to permit a specific lift focus such as pauses. Changing the target RM effort and those
follow up sets allows us to make one or the other easier or harder when such a quality is
applied; pause, tempo, etc. Close the effort gap by employing specific quality focuses. These
improve capacity and/or skill, thus strength. For example:

1. Making the RM set easy relative to the Target RM and following up that set with a
variation like tempo or pauses, thus making the follow up singles or half-sets harder than if
performed with the same execution as the RM.

An easy T2 RM with a wide effort gap, such as the 10RM with 5’s after makes those
half-sets then very easy; likely too easy. Changing tempo on the half-sets is a means of
‘closing’ the effort gap, thereby making them harder because a quality focus such as speed,
pause, or holds has been introduced. Consider this: A 10RM at normal tempo may take 20 to
30 seconds, follow up half-sets at the same tempo is half the time per set; but using slow
eccentrics closes that gap and makes those sets of five reps closer to the RM time under
tension. With intentionally fast concentric phases for every rep across all half-sets the average
time is often less than half that of the T2 RM sets, which tend to slow down more as the long
set progresses. This practice improves our average speed with a weight, which means we
have grown stronger. Simply put: if lifting 100 pounds took three seconds and it improves to
two seconds then that person has become 1/3rd stronger with that weight.

2. Similarly, the RM set could be made into the ‘hard’ variety, such as a slow
eccentric or paused reps.

For example: a lifter could pause their deadlift RM set and perform the follow up sets
(whether singles or half-sets) at a normal tempo. Similarly, they might perform a slow
eccentric RM set for bench but follow it up with normal tempo reps in the subsequent sets.
These then more likely to have a faster concentric phase – a valuable thing to focus on
improving as explained above.
 Tempo control takes mindful lifting and consistent effort from the lifter, whether
during the eccentric or concentric phase. The former should be trained slow whereas the latter
should be trained fast when tempo is chosen as the quality focus. Vice versa is not suggested.

Specific Movements, Non-Specific Loads: This is a forgotten aspect of specificity

and variation but should be used by those who are limited in their equipment.

For example: While the movements may remain consistent the rep max targets should
shift frequently; more often if training daily. This will naturally vary effort and volume; not
always do we know exactly how easy or hard a set will be before starting it. Many times, an
RM target is hit easily when we expected it to be moderate or hard. Such a change is a
variation in training. Variation produces results, both in pounds and reps achieved, but so too
in learning what we are capable of. Furthermore, an unexpectedly easy RM results in an
unplanned reduction in effort; acting as a sort of ‘deload’, therefore reducing the need to plan
for that kind of week as traditionally employed. (Many find these annoying and unnecessary
inclusions in common off-the-shelf lifting programs. I mostly agree.)

This approach improves the general skill of the lifter. A lifter struggling with the
squat may not want to change bars, range of motion, or tempo – the better option being to
vary load and so volume and effort. All the while maintaining specific lift practice, which is
excellent for learning and developing that movement. Often, we will hear of “carryover”
from one similar lift to another, say incline bench to flat bench. Some may see benefit while
others may not; this is more subjective than varying load while keeping the movements
consistent. Squat will always carryover to squat.

Structuring Waves: Are there “ideal” ways to progress through movement varieties,
whether they be tempo or pause or a similar movement or a different bar? The correct answer
is dissatisfying: Yes and no. Truly, what matters more is consistency, mastering execution
and the accuracy of effort. These are learned in the gym, with the knurling in our hands.
Seeking “optimal” is chasing the validation dragon; wanting others to determine for us what
is “best” and so taking some responsibility away from the decision making and learning
process. Optimal is deceiving and lazy, commonly resulting in disappointing and lackluster
progress.

Variety Progression Lessons Learned: It seems better to use eccentrics leading into a
box variation for squats. This helps the lifter learn how to land on the box versus dropping
onto it. Many lifters squat with normal eccentrics too fast for good box squatting, limiting the
effect of the variation and putting them at risk of pelvic or back injury from a sudden stop
with a heavy weight. From the learned slow eccentric tempo to the touch and go box squat
(with a very light touch) the lifter can then move onto a paused variation with or without the
box. By this time their pauses hold tension, rather than lose it; seen whenever a pause squat
sinks or posture crumbles while in the hole; pauses should mean motionless, like when
playing freeze tag.

In this progression the lifter has developed their movement mastery by focusing on
various aspects of tempo and range of motion to achieve progress without changing the lift;
bar, stance, grip, etc. Likewise, for slow eccentric to paused benches, deadlifts, and presses.
Tempo control seems to better prepare the lifter for the coming pause wave for they have
already begun to progress their strength under sustained time when usually our focus is to get
the set done as quickly as possible. Further, eccentrics teach us position through the ROM
phase that we are strongest in; when it comes time to pause, we are more attuned to proper
positioning. Position and control improve efficiency. Synonymous with getting stronger;
antonym of “optimal” though often confused with it by fixated novices.

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.

Example: Holding a weight for a few weeks and pushing it up to a higher (lighter)
RM by improving the rep quality and extending the sets performed. After several workouts of
holding, extending and pushing a lifter resets to the original lower (heavier) RM, then at a
heavier weight than the prior ‘found’ RM.

A specific case is a lifter who is working at a ‘moderate’ effort rated 5RM initially
followed up by singles after. On the first week they achieve the goal of five singles after. The
second week they extend those singles to eight sets; still using the same weight after the same
5RM target. On the third week they push those singles to doubles, making them into half-sets
after the 5RM weight. Able to perform four sets in week three they extend the half-sets to six
in week four.

Achieving the push from singles to doubles and the max extension of follow up sets
after the 5RM weight up to this point, they plan on week five being an RM push week. When
the week five workout comes the lifter pushes the RM weight higher up the scale, making it
‘lighter’ in a way: they have turned a “moderate 5RM” into an “easy 6RM” after the follow-
up set volume progression. This 6RM would then be followed up by half-sets of three reps
each if rated easy or moderate; singles if the push was a hard effort attempt. Once a T1 RM
and its singles have been held, extended, and pushed to a 6RM with six half-sets after (the
suggested limit of half-sets) they have ‘crossed the bridge’ with this weight by taking it from
a T1 to a T2. (T1 is 3 to 6RM with singles after. T2 is 5 to 10RM with half-sets after; 5 and
6RM are ‘bridge weights’ belonging to each tier.)

This lifter has not ‘found’ a new weight. They save that for week six, resetting back to
the 5RM but with a heavier load to again be followed up by singles; should it be rated as an
‘easy or moderate’ RM they plan to extend to the maximum number of singles after the RM
that workout rather than wait the next. The max number of singles after a T1 RM is +3
beyond the RM performed. So, in this lifter’s case their easy or moderate rated 5RM with a
new ‘found’ weight would be followed up by eight total singles. The next workout they push
singles to doubles. If those go smoothly, they extend to six sets total (the max for half-sets)
rather than wait a week as they did before. Their weekly progress quickens due to experience
and knowing when to hold, extend, and push – resulting in a higher success rate of accurately
‘finding’ a new weight for a target RM.

The lifter may also use hold, extend, and push weeks for longer ‘waves’ than waves
of find weeks. Conceivably pushing a weight up the RM scale across five to six weeks using
the first three actions then have two or three weeks of ‘finding’ a heavier weight for their
target RM.

For example: ‘Crossing the bridge’ (taking a weight from T1 to T2) with a weight
after five weeks then resetting back to a 3RM on the sixth week. They rated the 3RM as easy,
so they follow it up with max singles after the RM attempt, six in total. On week seven they
again ‘find’ a new weight while holding the 3RM target. It is rated moderate, but they still
manage to extend fully the singles to six sets. On week eight they again add weight (find) to
the 3RM target they have now held for three weeks. This workout produces a “hard” rated
RM attempt, which is followed up by just three singles. This weight they hold, extend, and
push up to a higher RM after several more weeks of training.

Example Find, Hold, Extend, Push Wave:

Week 1: Find an RM weight.

[Find] 6RM@315 lbs. (Easy effort rating) +3 Reps (“Half-Sets”) x4 Sets

Week 2: Hold that weight, attempt to extend the number of follow up half-sets.
[Hold & Extend] 6RM@315 lbs. (Easy)+3 Reps x6 Sets (Extension limit of half-sets.)

The repeated weight and easy effort rating give the lifter the chance to improve
elsewhere in the workout, perhaps increasing training density by lowering rest between sets,
or focusing on making the concentric phases faster, or better lift posture as examples.

Week 3: Attempt to push the weight to a higher RM; followed up with the appropriate
number of half-sets.
[Push] 6RM@315 to 8RM@315 lbs. (Moderate)+4 Reps x4 Sets

Week 4: Extend the follow up sets after the RM pushed to last week.
[Hold & Extend] 8RM@315 lbs. (Easy)+4 Reps x6 Sets

The weight has dropped back to an ‘easy’ rating after the push week. The lifter
chooses to again focus on improving a specific aspect of the workout, like density or rep
quality.

Week 5: Attempt second push; follow up with appropriate half-sets.

[Push] 8RM@315 to 10RM@315 lbs. (Hard)+5 Reps x4 Sets

If hard effort was hit before their push target the set stops there, for example: pushing
only one rep from 8RM to 9RM. The push to a higher RM target results in a more difficult
effort rating. Here the lifter may forego applying a specific lift quality but still try restricting
rest, therefore improving training density since the reps per set has increased.

Week 6: Find a new weight using the Week 1 target RM.

[Find] 6RM@340 lbs. (Hard)+3 Reps x2 Sets +2 Reps x 1 set

The lifter chooses to do less follow up half-sets after keeping training volume high for
over a month; perhaps feeling the onset of training fatigue. Extend and push weeks build
volume while working with the same weight. The second half-set of three reps ended with a
hard rating, confirmed by an attempted third set which they ceased when the second rep
became hard. A third rep in that set may have resulted in actual or severe technical failure.
Find weeks such as Week 6 are typically higher in effort and intensity, so a good time to limit
the training volume accumulated through follow up sets.

Four Actions Lessons Learned: An RM rated “hard” is more difficult to add reps to
week after week. Try starting this process by using a conservative weight, knowing it will
likely be “easy” or “moderate” then developing the volume after the RM via the follow up
sets, whether singles or half-sets. Bridge Weights, 5 and 6RM, can be followed up with
singles, doubles, or triples. Easy to Moderate rated RM sets progress in this manner more
quickly, as it is easier to add sets (extend) then reps (push) to an RM held over from a week
where the lifter was able to do one or two more anyways, but stopped before a ‘hard’ effort
rating. The next week the RM that would have been hard may be achieved easily because of
familiarity with the weight.

Doing more reps with this weight for a few weeks allows for more practice, and so
focus on specific lift qualities, whereas holding a ‘hard’ rated RM for a few weeks may not
be able to extend follow up sets or improve qualities or rest as easily. However, these
subsequent workouts with a ‘hard’ rated RM held over is still practice with the weight, which
can improve nuances in skill such as bar control, posture, and breathing for example. These
may not immediately translate to limit strength but still promote general strength
development.

Density Progression

This is often overlooked: reps per unit of time. When adding volume via push or
extend the attempt should be made to hold rest between sets; or perhaps reducing it should
the weight be so easy. Try not to let rest between sets extend as the number of sets extends
also. When working through ‘hold’ waves the attempt should be made to reduce rest,
therefore completing the work in less time. Thus, increasing the training density and work
capacity of the lifter.

‘Mastering’ Weights

Means getting stronger without adding pounds to the bar. Implying quality,
consistency, volume and rest improvements. Better tempo control, posture, and capacity with
a weight means the lifter has grown stronger. Focusing on improving concentric speed alone,
by using “Compensatory Acceleration Training” is a function of strength development that
can be learned and trained effectively without loading the bar week after week. In fact, waves
of holding a weight for a few workouts helps lifters realize their ‘form’ and speed
improvements; demonstrating plainly their strength increase despite the load staying
consistent. Singles after a T1 RM are great for this reason. Speed is strength and it produces
confidence in one’s strength without needing to find a new RM. Likewise, improved
consistency under a weight is evidence of becoming stronger.

Strength is commonly dictated by weight and volume; aspects that are visible in
datasheets and logbooks – do not be limited by these as quality and control also demonstrate
progress. These things, like bar speed and posture improvement are assessed better visually.
Whether it is watching video of our lifts, or having a coach, or a trusted lifting friend who
knows what they are looking at. Consistency of position, speed, and overall execution rep to
rep and set to set validates these kind of strength improvements that are typically unseen by
the lifter too concerned with what the numbers show. Often the same person chasing
“optimal”.

Stop lifting with blinders on. There is no right way. The only ‘wrong’ way is to be so
limited in our perspective and understanding of progression that we fail to improve out of
loyalty to a system or approach, or a lack of awareness of our own mindset in achieving our
goals. Are the actions taken in the weight room becoming more destructive than constructive
as we linger on the plateau? If so: change direction, adjust focus, and regain progress.

Generally Strong
This is the training schedule and progression I’ve been using intermittently most often
throughout the development of General Gainz. It is both fun and challenging, two things that
when combined breed progression. Workouts are typically done in 60 to 90 minutes; closer to
90 minutes if I do not super set T3’s, usually three to four movements but sometimes up to
six or seven. (Some days I want a skin tearing pump, it just feels good.) Take this template as
inspiration for your own Generally Strong training plan.

Progression Scheme

This is simple in concept and execution. Using the General Gainz RM ranges and the
four actions (Find, Hold, Extend, Push) I work with a T1 weight until I am able to push it into
the T2 range; this occurs when a 5RM with follow up doubles becomes a 6RM with triples
after. This may take a few workouts, as strength and capacity ebbs and flows depending on
the day; do not be alarmed – progress is being made in some regard, whether to quality,
density, consistency, etc. Apply the same concept to the T2: develop a 6RM to a 10RM

This scheme emphasizes adding reps to a RM and increasing volume week over week,
holding the same weight rather than moving opposite ways through the RM range by adding
weight weekly while trying to hold the RM and letting that reduce as intensity increases; both
ways of progressing through the RM range are correct: focusing on volume or intensity
additions.

What follows details adding reps and so pushing a weight higher through the RM
scale. Whereas the opposite would be adding weight and gradually moving to lower, heavier
rep maxes. Both forms of progression are appropriate for Generally Strong, and in fact both
can be used simultaneously for either tier. For example: a lifter could choose to progress their
T1 into the T2 by adding reps while also improving their T2 by adding weight to those RM’s;
seeing those progress into the T1 after several weeks.

Monitor rest in each tier, try to keep it low, especially between follow up sets. Should
a weight be troublesome near the end of a RM I know that my strength-endurance needs
improvement so I will reduce rest between singles or half-sets, making it just 45 to 60
seconds (quite demanding and so effective for improving capacity with that RM weight
belonging to either tier.) That being said, if quality drops with rest restriction opt for enough
rest to maintain a high standard of execution.
 Example Progression: [Only an example. An individual’s weekly progression of find,
hold, extend, push may be different; either faster or slower, depending on various factors.
And of course, you may focus on adding weight rather than reps as above described.]

Week 1: Find 3RM @165 lbs. (Easy) +1 rep x 3 sets.

Week 2: Hold 3RM @165 lbs. (Easy) +1 rep x 6 sets. (Full extension achieved.)

Week 3: Push 165 lbs. to 5RM (Moderate) +1 rep x 8 sets. (Full Extension.)

Full extension because the target RM was achieved before a ‘hard’ effort rating; the
push effort being easier than expected.

Week 4: Hold 5RM @165 lbs. (Moderate) +2 reps x 4 sets. (Bridge singles to half-
sets.)

Week 5: Hold 5RM @165 lbs. (Easy) +2 reps x 6 sets. (Full Extension again.)

Week 6: Push 165 lbs. to 6RM (Moderate) +1 rep x 6 sets. (Full Extension.)

Extended fully because the singles felt easy relative to doubles last week. This is a
five-rep reduction in follow up volume, so keep rest between singles low; this functions as a
volume ‘deload’ for this lift while making another training aspect more demanding: rest
(density).

Week 7: Hold 6RM @165 lbs. (Moderate) +2 reps x 4 sets. (Building ‘bridge’ volume
by starting at doubles rather than singles; the effort gap wide enough due to the five-rep
difference and moderate rating.)

Week 8: Hold 6RM @165 lbs. (Easy) +3 reps x 6 sets. (Full extension; now a T2
weight.)

Week 9: Find 3RM @175 lbs. (Easy) [Resume T1 progression similarly as prior eight
weeks.]

For some, this may seem like slow progress, but it is not. The first week total reps
performed is just six at an ‘easy’ rated RM. This weight potentially could have been lifted for
a 5RM. That 5RM would have been rated hard so then singles after; likely just 3 to 4 because
of lacking capacity – such hard efforts, near our capacity limit, make Holding, Extending, and
Pushing more difficult and slower. Starting with an ‘Easy’ RM is suggested. The six reps
from week one becomes 13 reps by week four, more than double the training volume.
Perhaps rest between sets has gone down too, simply because the weight ‘mastery’ has
improved in this period. And so, volume and density have progressed; dual progression in the
same period while holding the weight week over week. By week eight the volume at the same
weight has gone up to 24 reps. This would have been totally impossible two months prior
with the ‘easy’ 3RM.

The above T1 progression mirrors my own, which resulted in my press 1RM adding 5
pounds in a relative period; I barely failed a near 10-pound PR attempt. It demonstrates how
one would take a weight from the low end of the T1 and bridge it into the low end of the T2
by adding volume.
 For the T2 I have progressed 150 pounds from an easy six RM to a once performed
hard 10RM in the same period; though I will admit that day felt like a fluke and I was at
nearly 10,000 feet lower in elevation than what I usually train at, so bonus oxygen may have
played a factor. Back at home, in the thin air of Colorado ski country, I have a hard 10RM of
145 pounds and am working that to the extended 12RM range. Then I will achieve full
extension of half-sets of six rep each, performed with limited rest. Reason being: More
volume may be necessary to ‘solidify’ the capacity improvements made near the 10RM,
which is the standard end-range for the T2. The T1 and T2 movements do not have to follow
the same schedule, as one may progress faster through hold, extend, and push weeks than the
other; this is perfectly fine. Just as one tier may be focused on intensity progression rather
than volume progression as I discussed before.

Here you see that the ‘four actions’ (Find, Hold, Extend, Push) give us greater
flexibility within General Gainz’ already flexible progression structure. Rigidity is often
paired with fragility, ushering failure and along with it plateaus; where no lifter likes to find
themselves. Progression is the only way out and it should be seen in numerous ways, not only
weight or volume, but also rest and rep quality, consistency and patience (time).

Generally Strong: A flexible “upper/lower” split.

Example Workouts
Day 1 (Lower Body and Back (Pulling))

Workout A: Lift A, B, C RM Targets: 3 to 5RM; followed up with singles. Push

singles to doubles when 5RM+8 singles are achieved, then push to a 6RM. When this occurs,
this weight belongs in Day 1 Workout B as a 6RM+3 reps x4 to 6 sets. At this time, reset this
movement back to a T1 RM weight here in Workout A. Something modestly heavier than the
recently ‘bridged’ weight. This does not have to be all the way back to a 3RM. Lifters may
choose to focus on the 5RM; holding, extending, then pushing it to a 6RM. Later doing brief
periods of 3RM development in the same manner. (Follow this guidance for the Day 2
Workout A progression as well.)

Lift A: Front Squat

Lift B: Squat
Lift C: Deadlift

T3 Rep Range Target: 8 to 10 reps average; aiming for 10 and letting subsequent max
rep sets land within that range; ideally keeping effort within one rep of failure. Usually three
to four sets of each movement. Add weight when all sets are easily hitting the higher end
range.

T3a: Weighted Pull Ups

T3b: Barbell Row
T3c: Lat Pull Down

Workout A Variations: Sometimes the A, B, and C lifts will change to a limited ROM
variety, such as pin squats, block pulls, or deficit deadlifts. I may also choose to deadlift with
a power bar versus a deadlift bar. Likewise, choosing the safety squat bar instead. (More on
this in below ‘variations’ paragraphs.) The A, B, and C lifts are typically kept the same for
Workout A. This is because the ‘big four’ (squat, bench, deadlift, press) are well suited to
singles; for this reason, Workout A is also well suited for cleans and snatches. I have
periodically used cleans in place of deadlifts for Workout A, Lift C.

Workout B: Lift A, B, C RM Targets: 6 to 10RM; followed up with half-sets. Push

RM higher when six half-sets are achieved. Like Workout A, once the 10RM with fully
extended half-sets (6 total) is achieved reset to a lower (heavier) RM target within this T2
range. (Follow this guidance for the Day 2 Workout B progression as well.)

Lift A: Front Squat

Lift B: Squat
Lift C: Deadlift

T3 Rep Range Target: 12 to 15 reps average; aiming for 15 and letting subsequent
max rep sets land within that range; ideally keeping effort within one rep of failure. Usually
three to four sets of each movement. Add weight when all sets are easily hitting the higher
end range.

T3a: Ab Wheel
T3b: Glute Ham Raise
T3c: EZ Bar Curl

Workout B Variations: I usually vary Workout B lifts every few cycles, which
typically last three to four weeks. For example: Since Workout A has front squat, squat, and
deadlift then Workout B will change to similar variations, usually: SSB Squat, Deadlift, then
Row (pulling row out of the T3 in Workout A and replacing it with something like 1-arm
rows or lat pull downs or heavy variation curls; the EZ Bar is well suited for this purpose.)
Both A and B workouts can be modified to be squat or deadlift centric. Meaning the lifter
could choose something along the lines of squat, lunge, leg press if desiring their A, B, and C
lifts to be more ‘leg dominate’ than ‘back dominate’ here in Workout B. Because the main
lifts in Workout B are in the T2 this workout is better suited for dumbbell work than Workout
A, whereas that session is usually best when executed with ‘standard’ variations.

The same concept can be used to change T3’s to personal liking, making it more back,
legs, abs or biceps focused. Similar guidance should be applied to the Day 2 A and B
Workouts, using appropriate varieties.

Day 2 (Upper Body Pressing)

Workout A: (Same progression guidance as Day 1 Workout A.)

Lift A: Strict Press
Lift B: Incline Bench
Lift C: Bench Press

T3 target rep range and progression: Same as Day 1 Workout A.

T3a: Behind the Neck Press
T3b: Weighted Dips
T3c: Triceps Push Downs
 Workout A Variations (Cont.): The main lifts here generally change between close
grip or using push press instead of strict press; simply because strict press development is one
of my personal goals. Thusly, it is kept on a less frequent rotation out of the Lift A slot.
However, soon I will have a football bar and this will be included in the variation schedule;
starting with this new bar first in the T2 (Workout B) then crossing it over into the T1 –
opposite progression across the bridge than previously described; from light to heavy, thus
developing familiarity with the specialty bar through reps practice before developing
maximal strength with the new implement. This also applies to safety squat bar and other
specialty bars. The Slingshot has been used for the flat and incline bench as similar ‘tool’. I
highly suggest using a Slingshot to develop raw pressing strength. Using these tools,
specialty bars and equipment, first in B Workouts before crossing them over into A
Workouts.

Workout B: (Same progression guidance as Day 1 Workout B.)

Lift A: Strict Press
Lift B: Incline Bench
Lift C: Bench Press

T3 target rep range and progression: Same as Day 1 Workout B.

T3a: Rear Delt Fly
T3b: Side Delt Raise
T3c: Overhead Triceps Extensions

Workout B Variations (Cont.): Here on Day 2, Workout B, I will change the

variations most often based on grip (as I do not yet have the football bar; a specialty pressing
bar.) However, use of the push press and Slingshot start first here in B workouts. Most
frequently these variations are a close grip incline followed by a close grip or legs up flat
bench. I have from time to time, not as often as row, brought the Day 2 Workout A behind
the neck press up from a T3 lift to replace Lift B or C here in Workout B; likewise, weighted
dips. Other lifts I use frequently for Day 2 Workout B in the Lift C slot is landmine press or
standing 1-Arm dumbbell (or kettlebell) pressing.

Recall that quality focus can be implemented too. So, in both A and B workouts I will
modify the RM and/or follow up sets to be paused or slow eccentrics or very fast concentric
phases. The B workout will usually contain the slow eccentric work in the half-sets whereas
the A workout may be kept ‘lighter’ so as to focus on pauses or those fast concentric phases;
this also makes the RM sets feel ‘easy’ in Workout A relative to the actual load, where
simply moving weight is not the focus: a stable pause or moving the bar quickly is, so the
effort must be adjusted depending on the perception of speed and whether those reps were
actually fast, or actually paused.

Singles with pauses or speed focus in A Workouts can be monitored easily, set to set,
whereas pause length and speed declines more rapidly in multiple rep sets, such as the higher
RM’s and half-sets performed in the B Workouts. Eccentric tempo control is more
consistently applied in these kind of higher rep efforts, so I am usually doing slower tempo
work in my half-sets; not so much the singles (though the control through that phase is
always important in every rep at any weight.)

Day 3 [Optional Day] (Pulling)

 This optional day I run sometimes, but others may choose to make their Generally
Strong schedule a 3-day variation; adjusting their weekly schedule for this session however
they see fit. This makes Generally Strong a Legs, Push, Pull split whereas the two day
schedule makes it an Upper, Lower split. (I typically pair T3 abs with squat or deadlift
workouts, but not always.)

Workout A: Since this day has deadlift and its variations the squat and its variations
remain on Day 1 Workouts A & B. In a weekly schedule Day 3 workouts should not come
before Day 1 Workout A without a rest or pressing day prior. With my daily training
schedule, I perform a Day 2 workout (either A or B) before and after any Day 3 (A or B)
before cycling back to a Day 1 workout. Though, Day 3 Workout B is not so bad the day
before any Day 1 workout if kept easy enough. This session was a more frequent workout for
me last year, for a reason soon explained.

(Same progression guidance as Day 1 Workout A.)

Lift A: Deadlift
Lift B: Power Clean
Lift C: Weighted Pull Up

T3 target rep range and progression: Same as Day 1 Workout A.

T3a: Row
(Typically standard version but sometimes Yates or Pendlay.)
T3b: EZ Curls
T3c: Hammer Curls

Workout A Variations (Cont.): As previously described the T1 lifts might shift to a

deficit or paused variety. Likewise, for hang cleans instead of those pulled from the floor. I
have also chosen to go with a standard power bar over using the deadlift bar; same concept
for trap bars if available. Recall the brief discussion on gaining familiarity with a ‘tool’ in an
earlier paragraph. Notice the note about T3a rowing, such guidance can be applied to Day 1
rows if on an ‘upper/lower’ (2-day) split; row variations are encouraged.

Quick cautionary tale: Once when doing this workout last year, I tore my rhomboid
and strained my trap on the right side. Nearly a year later I am still feeling the effects. Had I
not stubbornly gone for a push from a 3RM to a 5RM with weighted pull ups this could have
been avoided. This injury set back my primary goal substantially: increasing my strict press.
At the time I was pressing 185 pounds for a hard 3RM at a bodyweight of about 150 pounds.
After this injury I could not press anything more than the bar and up to 85 pounds for a few
weeks without great pain. Within a month I was able to press 95 pounds for a moderate 5RM.
At that point I resumed the General Gainz progression theory and have since built my press
to a 1RM of 205 pounds. However, pull ups and rows can sometimes give me trouble to this
day.

Lesson Learned: Don’t try to grind out a heavy weighted pull up. Hard becomes very
hard then a catastrophe quickly and painfully.

Workout B: (Same progression guidance as Day 1 Workout B.)

Lift A: Deadlift
 Lift B: Weighted Pull Up
Lift C: Row
(Sometimes making this Yates version or a clean variety.)

T3 target rep range and progression: Same as Day 1 Workout B.

T3a: Chin Up
T3b: Cable Row
(Usually V-Grip or Underhand.)
T3c: Cable Upright Row

Workout B Variations (Cont.): Sometimes I would skip the deadlift and make the
main lifts row, weighted pull up, then bodyweight pull ups or chin ups; those half-sets at
bodyweight would then have a slow eccentric or pause focus, thus closing the effort gap.
Those not as proficient with pull ups may replace the C lift with a lat pull down variety, same
goes for changes in the T3. Of course, this day could have more biceps than back in the T3;
the choice is up to the lifter.

The Day 3 Workouts A & B are some of the best ‘back days’ I have ever had in my
decade of training. Not only do they have the variety to hit nearly every angle of our back,
they have plenty of volume to drive strength and hypertrophy. The inclusion of biceps on
these days, in a greater quantity than usual ‘strength’ training plans was also enjoyable; it is
nice having ‘big arms’ (relative to my size that is: 16 inches cold, weighing 165 pounds.
Getting to 17 inches is harder than I expected, but I am trying: averaging 16.5” pumped.)
With the rhomboid tear last year, I now pair these kinds of T3’s with Day 1 Workouts.
Making lower (squat or deadlift centric) main lifts paired with back and bicep T3’s.

Generally Strong: Weekly Scheduling

Since training daily, I perform these workouts in this order:

Day 1 Workout A
Day 2 Workout A
Day 1 Workout B
Day 2 Workout B

… Repeat for 200+ days; sort of. Sometimes Day 3 Workouts.

This kind of high frequency requires more variation, not just in movements or bar
selection, but also quality factors and volume as well. I may skip the RM effort of all lifts in a
workout, or just one or two of the main lifts; then focusing on the follow up sets using a held
over weight from the prior session. Similarly, I may choose to only do the RM and skip some
or all follow up sets, likewise for the T3. In these decisions I limit the work performed in a
workout, and so conduct a ‘deload’.

This is not necessarily planned ahead, but determined within that workout or the
workout prior, where I may think to myself: “This RM was harder than expected, I better skip
it next time and see if I can hit the extension of follow up sets first; maybe after that workout
I’ll retry the RM and see if it got any easier.” These deloads typically last only one to two
workouts, so I may limit the volume or intensity of A workouts then do B workouts normally;
then the next rotation through perform the deload for B workouts instead.
 Variation of workout execution, as discussed previously, is critical for maintaining
consistency; rigidity is the path to failure; progression is easy with variety of movement,
weights, reps, and effort.

Someone employing the Generally Strong training approach but without daily training
may split their weeks up in these ways. By no means the only options for 7-day scheduling:

Option A

Monday: Day 1 Workout A

Tuesday: Rest
Wednesday: Day 2 Workout A
Thursday: Day 1 Workout B
Friday: Rest
Saturday: Day 2 Workout B
Sunday: Rest

Option B
(Most common 4x weekly training schedule. Example given also plans for potential
Day 3 Workouts; another is given below.)

Monday: Day 1 Workout A

Tuesday: Day 2 Workout A
Wednesday: Rest (Or Day 3 Workout A, making a 6x weekly training schedule.)
Thursday: Day 2 Workout B
Friday: Day 1 Workout B
Saturday: Rest (Or Day 3 Workout B.)
Sunday: Rest

The potential inclusion of Day 3 Workouts may impact some lifter’s ability heading
into the next workout; be cautious at first, going lighter, with easier effort and lower volume.
Day 3 Workout A is not so bad heading into Day 1 Workout B, as B workouts are lighter to
begin with; but fatigue can cause form breakdown and cause failure sooner than anticipated.
Count on Day 1 Workout B being harder than expected as a result of the heavier deadlifts,
cleans, and pull ups done the day prior (if choosing to shift Thursday and Friday scheduling
around, thus keeping the Legs/Push/Pull 3-day schedule.)

Option C
(Can similarly be modified to include Day 3 Workouts.)

Monday: Day 1 Workout A

Tuesday: Rest
Wednesday: Day 2 Workout A
Thursday: Rest
Friday: Day 1 Workout B
Saturday: Day 2 Workout B
 Sunday: Rest

Option D
(Common for those with 3x weekly limitations or needing an on/off training schedule
due to work, recovery, etc. Those in this boat desiring a Day 3 workout inclusion should not,
just change Day 1 workout’s main lifts and T3’s to fit more back and biceps work. However,
a ‘normal’ Day 3 Workout can be added; this simply extends the training week beyond a
standard 7-day calendar week; which is not really an issue.)

Monday: Day 1 Workout A

Tuesday: Rest
Wednesday: Day 2 Workout A
Thursday: Rest
Friday: Day 1 Workout B
Saturday: Rest
Sunday: Day 2 Workout B
Monday: (Now into second week) Day 1 Workout A or Rest

Option E
(Example that includes Day 3 regularly.)
If someone wanted to include Day 3 Workouts consistently their seven-day schedule
might also look something like this:
Monday: Day 1 Workout A
Tuesday: Day 2 Workout A
Wednesday: Day 3 Workout A
Thursday: Rest
Friday: Day 1 Workout B
Saturday: Day 3 Workout B
Sunday: Day 2 Workout B

Keep in mind the Day 1 workouts are changed to be squat centric and the Day 3
workouts to be more deadlift centric whenever Day 3 is included in the weekly schedule. This
means the above Day 3 Workout B on Saturday, done after Fridays ‘squat session’ can have
the higher volume back day of rows, pull ups, and the like. This day is more
suitable after any Day 1 session than before. And from my own experience, a high-volume
pressing day after a good back day just feels awesome. Generally, I do not like hitting squats
with a fatigued back, though if the session the day before was not too heavy then squats
should be just fine the day after. The importance of this nuance is determined by the lifter.

In the same vein, when Day 2 Workout B has a lot of volume, or was harder than
usual, then the RM effort in Workout A that follows it may suffer; perhaps getting less reps
than desired, or the set being harder than before. When this happens, I will limit the B
workout volume by doing fewer half-sets and keeping those RM efforts easy to moderate.
Since I am training daily these A and B workouts are usually separated by only a single day,
so the adjustment of intensity, volume, effort, and quality is more frequent. This keeps
training consistent, and thus progress. Furthermore, the kind of flexibility inherent to General
Gainz puts ‘failure’ off the table: adjustment in the session is allowed and encouraged. What
matters most is accurately engaging the targets of the workout, which are often assessed just
prior to or in the session; this matters most because accuracy fosters consistency, an element
to the law of progress. Sometimes the RM weight is adjusted, other times maybe effort, total
volume, or rep quality. Where one is prioritized we limit another, thus achieving progress in
various ways.

“But is it for hypertrophy or strength?”

Yes, to both. Some already familiar with the GG concept have said it seems less
attuned to the needs of a lifter with the goal to gain size over strength. First, gaining strength
on a surplus of calories will always result in size gains. That being said, of course more direct
training for the specific muscle groups will result in a greater response from those muscles.
Therefore, the T3 is always included in every workout of mine. Not only for size increases,
but so too for corrective training; like including more upper back work for those who are
internally rotated due to living life at a desk. Similarly, direct hamstring training for squatters
who like me rely on a more upright posture, which naturally pushes knees forward and so
makes the quadriceps stretch and contract through a longer range of motion; such focus on
specific muscles builds and strengthens them – making us stronger overall. Strength and size
walk hand in hand when trained appropriately, which General Gainz does fantastically (and
so too, Generally Strong).

But should a lifter want to place more emphasis on gaining mass over improving their
T1 rep maxes then they could easily tailor any GG inspired approach to be built around the
T2 and T3 entirely, then limiting or excluding the T1. Afterall, training volume is a primary
driver of size increase; though it is not the end all be all. Know this: the T1 does not have to
be excluded to bring in more training volume, then biasing training towards hypertrophy over
strength adaptations. Strength is a skill, which singles after a T1 RM develop greatly, as they
provide us opportunity to fine tune our execution and focus during the lift. But what they also
do is provide us the opportunity to recruit more motor units per rep, achieved because the
heavy loaded compound lift, which we can then modify to be slightly lighter to then lift it
faster. Doing singles with explosive reps is a great way to get bigger and stronger; bigger
coming faster, by my own experience when super setting explosive singles with a T3.

For example: Performing a squat 5RM for an easy effort, then following it up with
singles, trying for eight in total; the maximum extension of singles after the 5RM. All of
these move very fast as the RM itself was made easy, so the ‘effort gap’ is wider, which is
then closed by focused attention to explosive reps. After each single minimum rest is taken as
I move to a complimentary T3, usually glute-hamstring curls performed on my Sorinex roller.
(An awesome piece of equipment.) After these curls I rest until I feel capable of performing
another explosive single rep set of the squat, typically within 1 to 2 minutes. Each T3 paired
with a T1 is trained in the usual T3 range of 8 to 10 reps average; trying to hold subsequent
max rep sets within a few of the first set, never pushing to actual muscular failure, trying to
stop one rep shy.

Another example: Performing the strict press in a similar fashion, with follow up
singles done explosively; or perhaps as a push press with lockout holds and slow eccentric.
This then super set with delt or triceps work; the singles get harder as the muscle fatigues,
which is why the T1 RM effort is kept easy and a quality focus like fast concentric reps is
called for.

Performing antagonistic work is also encouraged, as I sometimes do by coupling

pressing with biceps. For example: using the same quality focus of fast reps and an easy RM
when benching followed up by singles super set with curls. Or benching with rear delts. Or
squatting with abs. Or deadlifting, pull ups, and rows with triceps. You get the picture. This is
but one way to bias a General Gainz training plan towards hypertrophy over the development
of maximal strength while including the T1 range. But this is not a requirement. A lifter could
do multiple T2 lifts in a workout with no T1’s at all. This then making the training volume
much higher, as is in B workouts detailed above for Generally Strong. Just like the T1 singles
can be super set, so too can the half-sets with similar focus; complimentary or antagonistic
muscle groups are a nuance the lifter must choose. I find the pumps of doing complimentary
groups, like overhead triceps extensions after bench follow up sets (singles or half-sets) to be
insane; a modest decrease in weight is called for to account for muscle exhaustion.

Keep in mind this approach is nothing new as bodybuilders have been super setting in
this manner to “pre-fatigue” for a long time now. It is merely an option within the flexible
structure of the GG training concept. Just tonight I super set these lifts: Deadlift and rear
delts, bent over row and glute-ham curls, finishing with ez bar and dumbbell hammer curls.
The results: A fantastic back and arm pump. I ended the workout feeling closer to my goal of
17-inch arms. Hypertrophy specific progress was made while also achieving some strength
improvement because my follow up set volume for my main lifts was higher than in previous
workouts. General Gainz works for both strength and hypertrophy goals, it is up to the lifter
to bias their training towards one or the other; but neither can be achieved without
consistency, quality effort, and patience. And of course: food and sleep.

Fantastic pump.
Conclusion
 I do not mean to make a mountain out of a mole hill with this post, though it is over
11,000 words. It is hard to explain succinctly; the concept and my 200-day experiment and
adventure. Omitting details of the various ways one can train and progress with General
Gainz is a disservice to those interested and already training like this. Doing so would also be
unjust to the theory. This post is also a reference for me to go back to, a reminder should I
ever need one.

These last 200 days have gone by fast. The first 100 seemingly slower than the last.
These sessions are achieved in about an hour to an hour and a half tops; but they feel half
that. I am not totally sure why. Maybe it is because my adherence to rest, laser focus in the
session, a home gym, or the simplicity of General Gainz itself; probably a combination of all.
What I love about GG is the reduction of ‘administration’ time: changing weights for drop
sets being a major one. Parallel to this: second guessing the selected or programmed weight
for a lift; it is always the correct weight because follow up action serves to improve
performance whenever an RM is not lifted with desired quality or volume. If I was aiming for
a 5RM but the bar was moving awkward and poorly then no problem: such issues can be
resolved with the follow up singles.

Training every day is something I have never achieved or thought of until this year. I
never considered it possible before developing GG because most lifting programs are built
around reliance on not-lifting; over prioritizing rest and recovery instead of performance
quality and consistency. Going hard every day, “earning the rest day”, not being a “pussy”;
grinding out weights and reps to adhere to a program as if the lifter was a forklift, not a
complex biological organism – all totally laughable and ridiculous concepts; progression
schemes and notions used by lesser than coaches and their adopted systems. This I can say
because I’ve trained with great effort and made irrefutable progress without a rest day,
because they do not have to be “earned” to get bigger and stronger – with General Gainz they
are not needed at all.

Sure, some lifters may require rest, whether out of social or work responsibilities; or
for event training and preparation. A person gearing up for a big powerlifting meet is going to
have to lift near maximal weights, these are seriously draining and not usually included in a
general strength training plan. The feather in GG’s cap is sending lifters to IPF
Worlds and USAPL Raw Nationals; general made specific to the sport of powerlifting,
successfully. Most seasoned powerlifters already include “off-season” training for this
reason. Off-seasons may not need rest days and in fact many higher-level lifters are training
in some way, shape, or form every day already. Maybe not lifting, but conditioning like sled
drags or light cardio; or perhaps lifting only T3’s or doing yoga as “active recovery”,
reserving the main lifts of the T1 and T2 range for dedicated days. I am not the first, nor will
I be the last to “train every day”.

All I have merely done here is ‘lift every day’ and made progress as a result of
sticking to the incredibly flexible structure of General Gainz, which provides the opportunity
to progress in numerous ways. Not simply adding weight as most off the shelf “programs”
call for. Or throwing gratuitous volume at the lifter with the expectation they sleep, eat, and
grind their way through, eking out progress that then seems hardly worth it. Training should
be fun yet demanding and specific to the lifter’s goals, who then cannot wait to wake up and
train the next day.

I wince a little whenever I hear about lifters who have grown to hate their training – it
should never be this way. And to be honest, this no-rest-days experiment was in part me
trying to see if I could make General Gainz out to be so bad. Yet it has not and I do not think
it ever will. Each day I look forward to my next session knowing I will progress in some
manner. Maybe not so plainly as adding weight, which is what the spreadsheet and social
media likes to bias us towards, but that is okay – such focus is too limited for my training
purpose: enjoying this hobby and getting better at it. Generally meaning: to get bigger and
stronger. In a word: Gainz.