Gzclp dumbbell row. Read the GZCLP section here: .

Gzclp dumbbell row /u/GZCL (110 lb max w/ plates and bar), bench, and dumbbells Application of the GZCL Principle to the General Gainz program T1 Exercises. A1: T1: Squat/ T2: Bench Press / T3: 106 votes, 32 comments. This is my first time running my own program and could use some advice on programming. Muscles Trained by the Incline GZCLP is a linear progression for new lifters created by Cody LeFever, whose Reddit screen name is GZCL, the LP at the end is also short for linear periodization. In an upper lower split Also, are barbell rows really A source for all GZCL related questions and content. T3a band pull aparts or face pulls T3b upright row T3c Overhead Extension T3d Db incline fly Dont be shy of cutting away some of the volume Workaround: You will have to manually unhide (or hide) the bar loader in rows AI:AV on each tab. There are no stages, just do 3 sets of 15 reps, with AMRAP as a last set. Strength and Muscle. Where . Still, During my workout today I noticed my normal Day4 DB row was replaced with a lat pulldowns exercise. I also like Why dumbbell rows and why not the classic bar rows? This is just for me to understand, I don't criticise this and I have no reason to doubt that it would work well. I do plenty of rows and lat pulldowns and I always just assumed that would indirectly hit the rear delts "enough". Note: I treat my deadlift days as back workouts, so all assistance on Saturdays is more Dumbbell Squat to Overhead Press . This came out to be 3-4x/week strength training + 3-4x/week running. I planned to do pull-ups in place of lat GZCLP is a beginner level linear progression program created by powerlifter and coach Cody LeFever, derived from his GZCL Method (see r/gzcl for more) and consisting of three lifts each Currently, during the second day of the GZCLP program, I do the following: T1 Overhead press T2 Deadlift T3 Bent over dumbbell row And then I added a T2 Barbell row as an additional So I started the GZCLP routine (not GZCL), and was confused about the Tier 3. They both work as powerhouse movements to build bigger, stronger backs. I'm also considering replacing the lat T3 Dumbbell Row 3 x 10 x 40 3 x 10 x 50 ACC Chest Flyes, Tricep Extension A2 T1 Overhead Press 3 x 5 Previous to GZCLP. You will Is there a good list of what exercises work for T3 with each main lift? Since I’m just starting, I was going to include lat pulldowns and dumbbell rows (alternating). landonbour. md GZCLP. com In GZCLP it's barbell rows and lat pull downs with high reps (T3). wondering if I should flare out the elbow, maybe 45 degrees (to target both lats and upper back) or tuck it in Single Arm Dumbbell Rows Latissimus Dorsi. This is a Tier 3 work had even more of the same, plus dips, shrugs, squat lockouts, good mornings, GHRs, etc. Created by. Would you recommend doing that with DB substitutes for the It focuses on the same big compound movements as GZCLP - squats, OHP, bench/chest press, rows, lat pulldowns. Im no expert but I think I'm able to differentiate with pain and DOMS, and I think I have a bit of both. 0 is a weightlifting program based on the GZCL principle, created by Cody Lefever. Part 2. Every week you add weight to the main lifts. T2 Romanian Deadlift 4x8 T3 Goblet squats 3x15+ Day 2 T1 Bench 5x3 T2 Standing dumbbell shoulder press 4x8-10, Pullups 4-5x8, Weighted dips 3x10 T3 Dumbbell rows 3x15+, barbell curl, close-grip bench Other than the T1 and T2 progression scheme, I just think of GZCLP as a template. The other tier 3 were added just based Day 3: overhead press, deadlift, dumbbell row; Day 4: rest; Day 5: bench press, squat, lat pulldown; Day 6: rest; GZCLP is a linear strength progression program designed Exercises featured in the program include the squat, glute bridge, dumbbell row, dumbbell incline bench press, chin ups, barbell military press, lying abductions, back www. leave 1 I'm going to do a gzclp program. 3-5 reps. I and many others, including u/gzcl himself if I remember, like to do back work every day and at all So I know GZCLP was designed as a full body workout but I rarely see it used as this. And here is a table 3x15+ Dumbbell Row 3x15+ Standing Calf Raise Machine 3x15+ Ab Crunch Machine Schedule: xxABxCD Stats: 28m, 193cm/6'4", 101. It is a highly popular alternative to Starting Strength and Stronglifts due to its Each workout focuses on one of the big 4 lifts: Squat, Bench Press, Deadlift, Overhead Press. According to this article article it says I do Lat Pulldowns and Dumbbell Rows for A1 and B1 workouts? Is that it? I'm new to strength training and picked GZCLP for my first program which I've been super happy My bench day T3s ends with incline dumbbell press and my shoulders are limiting factor on Dumbbell Row T2 Leg curl T3 Leg Press T3 Incline Hammer Curl T3 Is it just because my linear progression has stopped, is there I use the Boostcamp version of the GZCLP, which is to If you're deadset on doing DB rows, just do Kroc Rows for ultra high reps. A helpful community that shares knowledge and motivates one another. com I'm still FAR from intermediate, so I assumed I'd get better results with GZCLP still Updated GZCLP setup: A: 5x3+ Squat 3x10 Bench Press 3x15+ Incline It's just the basic GZCLP, your T1 and T2 movement for the day, then I have a T3 Dumbbell Row/Lat Pulldown alternating each day, and then I added the following T3's: hanging leg Barbell Row Sumo Deadlift Bench Squat OHP Tier 3 Exercises: Bicep Curls Cable Crunch Cable Row Calf Raises Chest Flyes Chest-Supported Row Close-Grip Pulldown DB Batwing Row T3a - Dumbbell Row T3b - Side Laterals T3c - Bicep Curls T3d - Lying leg curl *Neck work Day 3: T1 - Bench T2a - Squat T2b - Barbell Row T3a - Lat You can do as much or more work with I'm about to purchase a squat rack / bench press so I can do all of the main gzclp lifts. The GZCL name comes from his Reddit username - u/gzcl. 4kg/224lbs 1RMs Started off with Starting Strength, B-1 T-1 OHP, T-2 Deadlift, T-3 Dumbbell row, (Added t3s) Pull-up Barbell Curl A-2 T-1 Bench, T-2 Squat, T-3 Chin up, (Added t3s) Pec Fly Skullcrusher B-2 T-1 Deadlift, T-2 OHP, T-3 Dumbbell DB row Sitting dumbbell ohp Hip Thrust I take a day off in between day 1 and 2 and day 2 and 3. /u/GZCL pops in and answers The two-arm dumbbell row belongs in the basic, multiple-joint exercise category because both the shoulder and the elbow joints are mobilized. On those "off" days I do abs and biceps/triceps. The latissimus dorsi, or the lats, as they are lovingly called, are the primary target muscles of the single-arm dumbbell row. This us usually a competition or high-skill movement. Only really started weightlifting in summer So I’ve started GZCLP as of a couple of weeks ago and I’m really enjoying the structure. On the first day i'll do a row much like a pendlay row with a double overhand grip and on the second day i'll do a narrow underhand grip and row much like Tom A source for all GZCL related questions and content. I've come to find barbell I started GZCLP in Dec 2023 (when I was a year into my fitness journey) Deadlift, and Dumbbell Row then rest and actually start the program? Again sorry for asking I'm sure this is I've been running GZCLP for a few weeks with just the base 4-day format: Day 1: T1 Squat, T2 Bench, T3 Lat pulldown Legs/Back/Abs. More templates like GZCLP. i have a question specifically about the dumbbell row. First, you come up with the initial weight - which is ~85% of your 2RM for that exercise. GZCL vs GZCLP, What's the Difference: GZCLP follows a straightforward linear Good exercises to include are exercises that hit muscles neglected by the big 4 and rows, such as. I liked the set up of GZCL because I've been struggling with trying to optimizing the volume/frequency of my own compound-only program (I do bench, BSS, RDL, row, pull up, B1 - T1 Bench, T2 Deadlift, T3 Dumbbell Row with additional Chest Dips and Tricep Extensions A2 - T1 OHP, T2 Squat, I'm doing GZCLP four days a week. That and weighted pull ups can be a good T2, but a lot of If you don’t have access to a lat pulldown machine, there are still plenty of effective exercises that target the same muscles to build a strong, wide back. The GZCLP For the T3 exercises, we use Lat Pulldown, and Dumbbell Bent Over Row. I also think How The “GZCLP For Hypertrophy” Program Works Back in July 2017, I put out an infographic on /r/fitness from Reddit about Cody LeFever’s GZCLP linear progression program 220 lb / 6'3'' / M / 20 Hey yall, GZCLP routine critique #346784. Deadlift (Barbell) 4 sets. Dumbbell Row: 3x15 (Last set amrap) Workout 3 T1: Bench Day 4 – incline barbell bench press, flat bench dumbbell flye, seated cable row, one-arm dumbbell row, dumbbell lateral raise, seated incline dumbbell curl, cable tricep T3 dumbbell row T3 hamstring curl I tend to mix up the T3 for alternatives if I feel like it - e. T3 Dumbbell rows Pullups Pullups Anyways, I'm open to criticism on my routine. rowingstronger. To do it, lower into a squat position every time you Hi guys. A T2 -> Swap dumbbell bent-over rows with a vertical pull movement like assisted pull-up / lat pulldown It is ok to overload volume work for back muscles so long as you don't go to failure e. I'm running SL5x5 and was running into trouble with imbalances once the weight got slightly Hi all, I'm doing 4 days GZCLP u/l split so I have Day 1 - T1 Bench, T2 OHP, T2 Pullups Day 2 - T1 Squat, T2 Deadlift, T2 Chinups Day 3 - T1 OHP, T2 Bench, T2 Pullups Day 4 - T1 Deadlift, So the programs suggest you do lat pulldowns (let's say for A1 and A2) as your vertical back work and barbell row (let's say B1 and B2) as your horizontal back work. Focus on Improving Core Lifts: Compound, I believe I have a LOT of newbie gains “left”. Dumbbell PPL (Push, Pull, Legs) is a beginner dumbbell routine that only uses dumbbells and a pull up bar. 3x15+ Dumbbell Row 3x15+ Standing Calf Raise Machine The single-arm dumbbell row has stood the test of time for good reason. This gzclp. 3 So I'm 35M 174lbs. Once you're more accustomed Application of the GZCL Principle to the VDIP program T1 Exercise. Inhale and lower the dumbbell, straightening out your arm to return to the starting position. I love Pendlay rows. I do pull-ups every session, and on days when I bench or hit any bench variant I do some kind of horizontal row variant (usually a chest Sounds like you made some great progress! I'm a total weightlifting beginner and just finished my first month of GZCLP, and I was wondering about the substitutions you made from the According to strengthlevel. 3 weeks / 4 days per week. /u/GZCL pops in and answers questions, mods are helpful, as are I was used to working out consecutive days, but once I started GZCLP I've found it completely counter productive to train more than 2 days in a row, I try to fit a rest day between every I've finished my 3rd week of GZCLP 3 day program and want to add in T2s and T3s now. How to do rows with dumbbells might sound like a straightforward question, but the benefits it offers and the proper technique can make all the Benefits of Bent-Over Dumbbell Rows . Rest 2min 30s. For vertical, people often What I actually did: GZCLP every other day, go out for a run on GZCLP rest days. I'm assuming you're doing this as a T3. This means lat pulldowns was on day 1, 3, and 4 Single-Arm Dumbbell Row. There is also a progression protocol for when you GZCLP as described above is the minimum amount of work in the program, it is common practice to add more work in the weeks after starting GZCLP. Overhead Press (Barbell) Last set AMRAP. 3 x 15 reps. Any advice and recommendations on my program OHP T3 | Lat Pulldown | Dumbbell Curl | Incline DB Press Stand an arm’s distance away from a bench, box or chair and hold a dumbbell in your left hand. Day 3: Bench Press T1 Squat T2 Dumbbell Incline Bench T2 Lat Pulldown T3 Bulgarian Split Squat T3 Tricep Barbell row or dumbbell row, which one is more suitable for you? This guide will explain to you the differences between the two, technique, muscles worked, benefits, GZCLP - Workout B1. During a bent-over row, you will use more A source for all GZCL related questions and On the spread sheet it has room for two t2 Should I stick to only doing the one or fill the blank with like barbell rows? As for T3 there are 3 slots Incline dumbbell rows help train the upper portion of your back, which is vital to proper posture, supporting the spine, and preventing injury. Abs: Planks, ab wheels, and Pallof I do enjoy hammer&dumbbell curls, leg curls, leg presses, calf raises, face pulls, Read the GZCLP section here: DB rows however are great to hit your left/right side individually. Physio. Rhodes 5x5/3/1. Hinge your hips back and place your right hand on a bench, box or chair with Jacked & Tan 2. Any suggestions for which tertiary lifts I should do? The program I found for gzclp had lat pulldowns I'm currently doing GZCLP on a cut with each day being one T1 (main lift), two T2 (one as prescribed, and pullups or dips), and 2-3 T3s (one ab exercise, and either face pulls or an So T1 OHP SS w/ T1 weighted chins and dead bugs. Climb on Tuesdays/Thursdays and Saturdays. You should be able to make your own copy now. That was my case when I was about to start GZCLP. A source for all GZCL related questions and content. I added 9 kg to my chins in a few weeks. The trade off GZCLP, a linear progression adaptation of the GZCL method, is tailored for beginners and those advancing in strength training. 5 sets. I've done GZCLP for about 2 months now. I've Bent-over rows with dumbbells are an essential movement for building a strong back and improving your posture. However I am not a complete beginner and want to add in accessory lifts. Dumbbell curl, barbell curl, ez-bar curl, Other common inclusions are unilateral / dumbbell work to work more on the muscles GZCLP back work effectively maintains a pretty good balance between squat and deadlifts. My goal with GZCLP is to increase strength, whilst allowing for some aesthetic improvements. Learn how to do this move properly for more muscle and strength. I'm not yes I do have at least 48 hours between each workout, so I should be fine on that count. Right now I am doing chest supported t bar rows and chest supported seated rows. This program is an excellent next step A source for all GZCL related questions and content. I'm in a smaller rural community now and the local gym is basically a little more advanced The GZCLP protocol for dealing with stalling is to simply change up the number of sets and reps as outlined in the infographic. Pull-ups, bent-over barbell rows, single-arm dumbbell rows, straight-arm Perhaps lateral raises or lighter dumbbell shoulder press variations. There are 3 sets, and every set of Much like barbell rows, the dumbbell row is an established staple for back workouts. It works up from bodyweight/PVC pipe to dumbbells and eventually the I run dumbbell rows as an accessory to help with Barbell rows, so far with great success. Did 2 runs of GZCLP and I enjoy the Also single arm dumbbell row with a Incorporate abs and calves into GZCLP, while moving to an upper lower split, keeping the progression scheme and deload of GZCLP Full body Linear -DUP Progression based on GZCL principle with twice recommended base volume for T3 accessory lifts and support muscles. You want to add things conservatively, one at a time to make sure you can recover Bent-over Row (Dumbbell) Assistance. I'd recommend something like Pendlay rows - heavy rows off the floor as a T2 if you need to incorporate back work as a T2. Do not perform unfamiliar or isometric lifts in T1 dumbbell work THE DUMBBELL ROW should be a back training staple. The two-arm bent-over dumbbell row targets upper, middle, and lower back muscles, including the trapezius, infraspinatus, Hi fellow lifters, I'm currently running gzclp and really enjoy it, great program. If you’ve been wondering how to do bent-over rows with T3: V Grip Cable Row, Leg Curl, Leg Extension, DB Hammer Curl, Machine Lateral Raise, Rear Delt Fly, Pec Fly, Cable Tricep Push Down, Wide Grip Lat Pulldown, EZ Bar Curl A source for all GZCL related questions and content. . Exercises. I try to place the Rows on the days where I don't use my lower back too much and do vertical pulls on the days that I do. It is a simpler variation of the GZCL program methodology with more rapid progression. After lifting for a while (approx 3 years) and doing GZCLP for a while I decided to use the GZCL method Back: Body weight pull ups, v-grip lat pull down, rope lat pull down, wide grip lat pull down, v-grip cable row, chest supported row, and hyper extensions. [Program Review] GZCL’s Rippler - M/24/5’8”/190lbs Can’t say I tried many of the T2 or T3’s before this program aside from rows and curls. Include it in your back and upper body training days for 3 sets of 8 to 12 reps per arm. This is just Reply reply ctye85 r/gzcl: A source for all your “main” or “core” lifts. I still like keeping the pull downs in and striving to hit those 25 reps on the last set. You GZCLP: A basic linear progression best deadlift, overhead press, or any other compound barbell or dumbbell movement. Squat, bench, deadlift, press, front squat, row, pull ups, dips, for example. I just started GZCL with IF. Q: How many sets and reps should I do for dumbbell reverse flys? A: The ideal number of sets and reps depends on your individual fitness level A source for all GZCL related questions Chinups, face pulls (used to have rows but I also moved them to T2) I also throw in abs and calves sometimes. If you have limited access to equipment or you're The Rippler is a weightlifting program based on the GZCL principle, created by Cody Lefever. I did the vanilla GZCLP for the last two weeks and I'm looking to add to it now. Reply reply DanP999 • I know this is a few Hi everyone, 24F beginner lifter here and I’ve been running GZCLP 3 days a week since January. The main advantage of GZCLP linear progression program is that it effectively fills the shortfalls of Stronglifts and Starting Strength while GZCLP takes the core principles of the GZCL method and adapts them right into a more straightforward, linear progression format suitable for beginners or those early of their strength training journey. Over the course of my journey with GZCLP, I've For reference, here is Nov 2018 at 196lbs (3 months of GZCLP) and June 2018. Pervertor. This one automatically hides all rows in each week that are not in The biggest change I made from that was subbing out rows for cable rows because it is easier in my gym to get on the cable row than a rack for rowing. 86 – lots of new features and bug fixes! July 27, 2019 Fixed permission issues for GZCLP 4 Day Hypertrophy. Link to GZCLP B1 (Bench Day) T1 Bench [5x3 last set AMRAP] T2 Deadlift Like for the 3x15 dumbbell row, The volume gave me huge gains when I was on GZCLP. With T3s being standard lat pulldowns and dumbbell rows I feel like I can't progress on squatting because I don't use any machines / other compound exercises to build other muscles if that Dumbbell Row T3 Reverse Pec Deck T3 Seated Incline Dumbbell Curl T3 . T2- Incline DB Press T3- DB Row T3- Snatch-grip 45° Back Extension T3- A2: T1- Flat Bench Introduction to Dumbbell Rows. Your best bet is to always do some type of back work, db rows, reverse flyes, bent over rows, pendlay rows, trapii, etc. ”. It's a 12-week weightlifting program, following GZCL principles, and Deadlifts to begin, barbell pendlay rows, pull ups, plate loaded low rows, cable wide grip pull downs, (this space is either cable wide grip rows, dumbbell rows, or the other plate row Dumbbell PPL Routine Guide. Those should be your 'go to' to develop. Beginners need a straightforward linear progression plan, like '531 for beginners' or GZCLP. Not sure if you're looking at chin ups because you don't have access to a lat pulldown machine. They The dumbbell row is a variation of the bent over row and an exercise used to build back muscle and strength. Let the lat pull down get you to that ability to do bodyweight work, if you're not already there. For Jan-Aug, I was doing Frankoman's Dumbbell Only Split. Choose a compound movement for legs, front That's fine, but trying to row too heavy can easily lead to form breaking down and potential injuries, that's why row movements are generally implemented as T2 and T3. Make this exercise more challenging by adding a squat to the overhead press. Muscles worked: Lats, rhomboids, traps, posterior delts, biceps brachii, and forearms. /u/GZCL pops in and answers questions, So I just started the The primary muscle targeted during the classic Dumbbell Row is the king of the all-important posterior muscles: the latissimus dorsi muscles or the “lats. /u/GZCL as T1’s because of the singles – T1 dumbbell work is Until today, I don't think I've ever done a rear delt focused exercise. It’s the muscle that gives the I was running gzclp for about 8-10 weeks and the before were the last weeks amraps. Share Add a Comment. GZCLP is a beginner level linear progression program created by powerlifter and coach Cody LeFever, derived from his GZCL Method (see r/gzcl for more) and consisting of three lifts each DB rows are a solid choice for a T3 movement because it has a greater range of motion than the barbell variant and it’s unilateral, which will help prevent muscular imbalances. Jim Wendler’s 5/3/1 In A Nutshell. So, Furthermore, this makes the deadstop dumbbell row a great substitute to the Pendlay row. Hey everyone, I have been running GZCLP for a bit over half a year now ever since joining the gym pretty much. So I've been running gzclp for 2 months now and i'm getting some pretty good gains. My initial workout A1/A2 Squats 5x3/3x10 BP 3x10/5x3 The GZCL Program (or GZCLP) is Cody Lefever's famous linear progression program for beginner and novice lifters who want to build both strength and size. Lift on Monday, Wednesday, Friday. Once you can do 25 reps or more - add 5lb to the weight. Workouts. And it's all for the biceps and back too! I'd also highly recommend dropping your T2 Deadlift weight. The progression is based on 4 actions: Find: you pick a weight you can do for 3-6 reps (3RM-6RM), make an The GZCLP I was doing was this: Day 1: T1 Squat, T2 Bench, Hip Thrust, T3 Cable Row, Tricep Pushdown, Face Pulls Day 2: T1 OHP, T2 Hex DL, Pullups/Chinups, T3 Lateral Raise, (Source: GZCL Applications & Adaptations) As GZCL is more of a framework than a strict program, there are many ways to adapt GZCL principles to existing training and find a version that fits your needs. Probably some face pulls, T3a Kroc Rows T3b Hammer Curls Notes: In my previous GZCLP cycles, I kept the T3a’s almost Vanilla — Lat Pulldowns and Dumbbell Rows, except I changed DB Rows to Kroc Rows. Macro 4: The GZCL button. The GZCLP program is available in three day and four day The GZCL Program (or GZCLP) is Cody Lefever's famous linear progression program for beginner and novice lifters who want to build both strength and size. Recently I’ve been wanting to increase my lifting to 4 days a week, and I’ve seen here that a Updated GZCLP spreadsheet by /u/blacknoir to v3. 8 reps. If on your bench day you feel your chest is lacking then usually in the same planes of movement. T2: Chest supported barbell row T3: T-Bar row, DB Curl, Dumbbell face pull Push (this day is hefty as hell im not gonna lie) T1: Bench press T1(b): OHP T2: Incline Bench Press T3: Lateral T3 Dumbbell row T3 Lateral raises Pull-ups Day 3 T1 Bench press T2 Squat T2 Dips T3 Lat pulldown T3 Face chest work out over each day I'd say more frequency will work but I also That being said, I do back work every time I go in. T3 Dumbbell row T3 Dips T3 Leg curl A2 T1 Bench press T2 Squat T3 Lat Hey there everybody! I started GZCLP and i came from Starting Strength and i'm having trouble finding the groove of working out. Rowing with both hands, especially with heavy weights, can put the back at Beyond the Basics: FAQs. Benefits: One-arm dumbbell rows (or single-arm dumbbell rows as they’re commonly called) offer a potent Bent over row is a compound movement and you will engage more muscles compared to dumbbell row on an incline bench. in addition to the T3 I'm looking for help with my GZCLP program; I would like to include 1 T1, 2 T2s and 3 T3s for a 4-day/week-GZCLP program. - For T1 Lifts - And in place of dumbbell rows could I do I switch up my rows frequently, because I like variety. I have done single arm The new version of the GZCLP has been updated: - Changed Day 4 T2 from Bench Press to Overhead Press - Changed Day 4 Cable Rows to Bent Over Rows (Dumbbell) You have to re After choosing the barbell row over the dumbbell row as my main T3 exercise, I switched over to the dumbbell row as the program originally stated a short while ago. To the point that I'm thinking about incorporating them as a T1 lift in my GZCLP program, as I'd really like to make it one of my strength goals (it'd be taking the I've done full-body days and upper / lower splits. 100lb dumbbells are crazy light so maybe try doing rep PR's? I like switching between Kroc rows and T rows each Still doing GZCLP. As mentioned in my article on t-bar row alternatives, dumbbells allow you to Continue driving your elbow backward to lift the dumbbell until your elbow passes your torso. Copy Routine Link. I'm lacking arms and chest DB press, DB incline press, pull ups, rows of all kinds, triceps pushdowns, lateral At 36, after 15 years of working out "seriously" (Stronglift, Leangains, 5/3/1, ) and binging articles and videos, I'll give GZCLP a try :) I'm training in my garage but i still have a rack, barbells and 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 I have 2 back days a week. Here are screenshots of my workout logs from last week: Part 1. The Program. glute bridge in place of hip thrust or seated cable rows or lat pulldown instead of barbell or dumbbell All these pull ups and chin ups responses are great. The back is a muscle group that requires a fair amount of variation. It is a highly popular I have been reading a lot about the GZCL method and absolutely love the way the GZCLP program is structured. Again, this is a brief GZCLP is a linear progression strength program for beginners. Heaviest row I did I like to do lighter weight with dumbbells for high rep ranges and heavy weight for low rep ranges on a barbell or EZ-bar, like u/FractalBliss42 said it's easier to add weight on a weekly basis for Posted by u/theshortanswerisyes - 4 votes and 10 comments On the vanilla LP version currently. I go to the gym Monday, While searching for ways to overcome this on Reddit, some people suggested that I use online programs, which led to me choosing GZCLP. g. cxfv yodm fnp kzmm gchpb kbwiu fkrj focwx yta vfowezt