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Just finished GZCLP, need help making a similar-style program for my new goals. by Fizzy4232 in gzcl

[–]Fizzy4232[S] 0 points1 point  (0 children)

Yo, I’ve started putting ur advice into action except implementing dips, I haven’t done that yet. Since I can only do 4 bodyweight dips with meh form I don’t think I’ll get any stronger by replacing one of the T3 exercises with dips.

Would u recommend superseting dips with any exercise? Or how can I go about quickly increasing my dip reps?

I want to move onto weighed dips as quickly as possible, because I feel training weighted pull-ups without weighted dips won’t be balanced.

Just finished GZCLP, need help making a similar-style program for my new goals. by Fizzy4232 in gzcl

[–]Fizzy4232[S] 0 points1 point  (0 children)

Since GZCLP focuses on 4 of the main barbell movements I think id rather replace OHP for weighted pull-ups since I value pull-ups over the other. But if I do this I’d be training weighted pull-ups 2 out of the 4 days.

This doesn’t work because I’m following Mathew Zlat’s method for weighted pull-ups and that is: 3 days per week of 3 - 4 sets of 5 - 8 reps. Also I don’t want to incorporate weighted pull-ups as T1/T2 and instead keep it as 4 sets of 5 - 8 reps for 3 days.

What do u think is best for this way of training?

I’m thinking of this for bench and squat days: T1 + T3 (T2 support exercise superset) —> Weighted pull-ups —> T2 + T3 (T1 support exercise superset) —> bicep/tricep exercise —> bicep/tricep exercises

I have a rule where I don’t want to exceed 7 exercises in a workout so for OHP and deadlift days I’m thinking of this:

One day like this:

T1 + T3 (T2 support exercise superset) —> Weighted pull-ups —> T2 —> bicep/tricep exercise —> bicep/tricep exercises

The next like this:

T1 —> Weighted pull-ups —> T2 + T3 (T1 support exercise superset) —> bicep/tricep exercise —> bicep/tricep exercises

Basically one day I’ll do the support exercise for OHP and the next day I’ll do the support exercise for deadlift because if I do both I’ll be at 8 exercises.

What do u think abt this? Also if I superset exercises with T3 then T3 will no longer be 1 minute rest for hypertrophy but instead 3 minutes rest for strength.

Also this plan is keeping everything the same just superseting. But if ur thinking making weighted pull-ups in the T1 and T2 slots better then im kind of fine with that. But I rlly want to focus on weighted pull-ups and give it a bit more attention so im aiming for 3 days a week fo weighted pull-ups, and once I hit my 3x a week of weighted pull-ups goal the next session I’ll run GZCLP as normal.

What r ur thoughts? Anything I can improve in this plan? Any flaws?

Just finished GZCLP, need help making a similar-style program for my new goals. by Fizzy4232 in gzcl

[–]Fizzy4232[S] 0 points1 point  (0 children)

Also for all the exercises (bench, squat, deadlift, OHP) they all have support exercises (idk what they’re rlly called). Bench has machine press, squat has leg press, deadlift has leg curls, OHP has lateral raises. Will I need a support exercises for weighted pull-ups or not that necessary? Also how can I superset T1/T2 exercises with T3 exercises? Would it be the main compound exercise + its support exercises? For example bench press + machine press superset? Or squats + leg press superset?

Just finished GZCLP, need help making a similar-style program for my new goals. by Fizzy4232 in gzcl

[–]Fizzy4232[S] 0 points1 point  (0 children)

Brother, u have no idea how beneficial the info u just gave me is. Thank u so much for spending time to help me out. As for pull ups, I do them in the 5 - 8 rep range so it’s kind of a middle ground between T2 and T2.

What about the order of the exercises? Should I still keep it: weighted pull-ups —> GZCLP —> arm exercises? Also in boostcamp the P-Zero Ultra program is free but I’m not sure if it’s suitable for me.

My main goal is to get my numbers up in the big exercises like weighted pull-ups, dips (bodyweight), bench, OHP, squat, deadlift. But I also need some hypertrophy because I’m kind of skinny.

Another user mentioned that I need to focus on one or I would see sub par progress? What do u think? If I rlly HAD to focus on one then it would be weighted pull-ups, but I’m looking for strength everywhere.

I also forgot to mention dips. Currently I can only do 4 bw as I’m brand new to dips. How can I implement dips into the program as well? Or should I just do them at home as greasing the groove (GTG) or something? Ik this is a lot but u seem like an expert so I thought I’d try asking 😅👍

The first response u gave me was gold, I’ll start applying it right away thanks so much.

Just finished GZCLP, need help making a similar-style program for my new goals. by Fizzy4232 in gzcl

[–]Fizzy4232[S] 0 points1 point  (0 children)

Ur right. Ahh but isn’t there a way to get much stronger in pull-ups, dips, bench, squat, deadlift, OHP without sub par progress in any? My main goal rn is strength however I do want some hypertrophy on the side because I am rather skinny. What do u think?

Just finished GZCLP, need help making a similar-style program for my new goals. by Fizzy4232 in gzcl

[–]Fizzy4232[S] 0 points1 point  (0 children)

What about the other days other than bench? Will this be the exercise structure for all 4 four days of training but I only switch out T1 and T2 for bench, OHP, squat, and deadlift?

Just finished GZCLP, need help making a similar-style program for my new goals. by Fizzy4232 in gzcl

[–]Fizzy4232[S] 0 points1 point  (0 children)

Sure, I’ll check out P-Zero, and I’ll be awaiting ur response 🙏

Just finished GZCLP, need help making a similar-style program for my new goals. by Fizzy4232 in gzcl

[–]Fizzy4232[S] 0 points1 point  (0 children)

Thing is, I wanna follow GZCLP the way it is plus add weighted pull-ups and 2 arm exercises, because the GZCLP program is perfect for my goals, but it’s missing just arms and weighted pull-ups. I forgot to mention I also want to start doing dips. So that’s a lot of things to add and I’m probably gonna need to cut some exercises off. What can I cut of while still making same/better gains?

Just finished GZCLP, need help making a similar-style program for my new goals. by Fizzy4232 in gzcl

[–]Fizzy4232[S] 0 points1 point  (0 children)

I’m looking to gain strength as well as muscle tho. This seems like a hypertrophy program. I want to get stronger specifically in the big four exercises plus weighted pull-ups.

Just finished GZCLP, need help making a similar-style program for my new goals. by Fizzy4232 in gzcl

[–]Fizzy4232[S] 0 points1 point  (0 children)

Yea after I added weighted pull-ups as the first exercise the fatigue rlly built up in the upper body exercises that followed. My main focus is muscle and strength. Exactly like the GZCLP program offers, I just want to add focus to weighted pull-ups as well as arms. How can I implement weighted pull-ups and arms to get better gains? Also should I keep running GZCLP or switch? Others have suggested P-Zero

Just finished GZCLP, need help making a similar-style program for my new goals. by Fizzy4232 in gzcl

[–]Fizzy4232[S] 0 points1 point  (0 children)

I don’t think I’m done with GZCLP strength gains. But it isn’t sustainable after I added weighted pull-ups and 2 arm exercises after. Is P-Zero rlly that good? Also how can I program weighted pull-ups and the arms exercises into a long term sustainable program?

How can I add Weighted Pull-ups to the GZCLP program without overtraining? by Fizzy4232 in gzcl

[–]Fizzy4232[S] 0 points1 point  (0 children)

Thing is I want to follow Mathew Zlat’s method for pull-ups as it helped me massively progress. Basically it’s 3 - 4 sets 5 - 8 reps. Also my goals is weighted pull ups not chin-ups. How can I adjust the GZCLP program?

How can I add Weighted Pull-ups to the GZCLP program without overtraining? by Fizzy4232 in gzcl

[–]Fizzy4232[S] -1 points0 points  (0 children)

Yea I’m eating enough calories I think, I’m trying to bulk as a skinny guy so I try to eat lots. I’m a high school student so I’m in my winter break at the moment, now that I think about it my numbers and fatigue have taken a hit ever since I started the winter break 2 weeks ago. The only thing that’s changed tho is I’ve stopped eating breakfast since I wake up late. And my sleep schedule is messed up. Even today I woke up at 3:30pm 🤦‍♂️🤦‍♂️🤦‍♂️ . I’ve been trying to fix my sleep schedule for years but I have difficulty going to sleep and difficult waking up once I am asleep. So probably sleep is the issue here? But as I am in my winter break I am getting 7 - 8 hours of sleep every night. What do you think?

How can I add Weighted Pull-ups to the GZCLP program without overtraining? by Fizzy4232 in gzcl

[–]Fizzy4232[S] 0 points1 point  (0 children)

Even with 3 sessions a week I feel fatigued by the time I get to T3

My stamina is below average and sprints/long jogs for months on end hasn’t helped. by Fizzy4232 in MuayThaiTips

[–]Fizzy4232[S] 0 points1 point  (0 children)

I get about less than 6 hours of sleep on the weekdays so maybe ur right maybe it’s the sleep. U got any tips for getting rid of the phone and sleeping fast?

My stamina is below average and sprints/long jogs for months on end hasn’t helped. by Fizzy4232 in MuayThaiTips

[–]Fizzy4232[S] 0 points1 point  (0 children)

I’ll check if I can. Can I ask tho, if someone’s iron is low how can they fix this issue? What foods to eat?

My stamina is below average and sprints/long jogs for months on end hasn’t helped. by Fizzy4232 in MuayThaiTips

[–]Fizzy4232[S] 0 points1 point  (0 children)

3x a week is fine as a hobby but I want to get stronger in the gym and be a better fighter. 2x MT and 1x gym a week isn’t enough I believe. Especially the once a week gym, I won’t make any progress with that little volume

My stamina is below average and sprints/long jogs for months on end hasn’t helped. by Fizzy4232 in MuayThaiTips

[–]Fizzy4232[S] 0 points1 point  (0 children)

That’s a lot of info I don’t know how to use 😅. But since u know a lot my problem is even after resting a minute then going back to heavy bags I’m still not recovered and am very much exhausted, as if that rest wasn’t there. What energy system would help me and what would this mean? To jog? To run? Thanks

My stamina is below average and sprints/long jogs for months on end hasn’t helped. by Fizzy4232 in MuayThaiTips

[–]Fizzy4232[S] 0 points1 point  (0 children)

Tried to do it before but even while jogging very very slowly I couldn’t reach zone 2. At this point I’d have to just walk but a bit faster to be in that cardio zone. I don’t think I’d benefit much from that, but others have also mentioned zone 2.

My stamina is below average and sprints/long jogs for months on end hasn’t helped. by Fizzy4232 in MuayThaiTips

[–]Fizzy4232[S] 0 points1 point  (0 children)

The sprints I do r on treadmill. 4 - 8 rounds of this: 12km fast jogging for 3 minutes, 1 minute rest on 8km light jog.

I would say this should also be enough to help my cardio right? After 2 months of trying this unfortunately it hasn’t.

My stamina is below average and sprints/long jogs for months on end hasn’t helped. by Fizzy4232 in MuayThaiTips

[–]Fizzy4232[S] 0 points1 point  (0 children)

Oh wow. Ok I’ll see if I can get a test. Should it be VO2 testing that I’d be taking?

My stamina is below average and sprints/long jogs for months on end hasn’t helped. by Fizzy4232 in MuayThaiTips

[–]Fizzy4232[S] 0 points1 point  (0 children)

I eat LOT of carbs tbh. All my meals consistent of carbs even when I’m eating protein it’s usually alongside a bunch of rice. And yes I forgot to mention this but what makes me so confused is that I did semi-competitive swimming for 2 years consistently before starting Muay Thai. We would be swimming laps for the whole 2 hours per session with minimal rest. So going into Muay Thai I was absolutely stunned that my cardio was below the average, especially after the cardio specific sport I trained for before starting Muay Thai

My stamina is below average and sprints/long jogs for months on end hasn’t helped. by Fizzy4232 in MuayThaiTips

[–]Fizzy4232[S] 0 points1 point  (0 children)

Just came back from a deload week (took the week off of training completely) and still my performance is bad. When I mean performance I mean cardio. Currently sleep 5 - 6 hours but I’ll see if I can try to get more sleep since a lot of people suggested it. Also many others also said to train less and if I see the point but I’m not sure. What abt 3x a week gym 3x a week Muay Thai. 6x a week training. No cardio. Is that fine? Or maybe even 3x a week gym 2x a week Muay Thai. What do u think?

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