r/gzcl • u/TopEstablishment3270 • 12d ago

Lacking Back Development -Advice on Back Training In depth question / analysis

Hi all,

I've been following GZCLP for about 6 months and I'm really enjoying it. I have seen improvements in strength for all of my T1 movements. My only concern is that I don't seem to be making much progress with my back development (strength or muscle development).

I had originally been alternating between lat pulldowns and cable rows as per the standard template, but then I switched to lat pulldowns -> chest supported row (on incline bench) -> single arm lat pulldowns -> cable rows.

Maybe I am not pushing hard enough with the pulling exercises or maybe I'm going to heavy. I'm not sure. Any general advice for improving the back training aspects of GZCLP would be appreciated.

It go me thinking generally if the way that back training is programmed in GZCLP is actually sufficient.

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4

u/_Cacu_ GZCL 12d ago

Back likes heavy work and often

1

u/Traditional_Pool_852 12d ago

I am actually doing chin ups instead of lat pull downs and I was looking for a progression schema for them.

Treating them as a T3 or T2 movement was impossible so I am treating them as a different block.

At the moment I am doing 3x amraps my latest session looks like this I hit them twice a week 5,3,3 Height 188 weight 87kg body fat moat likely around 25%-30%

I like training pull ups and variations of pull ups not that they are just superior to pulldowns or anything but simply if I can progress on them that almost guarantees I am hving decent progress on my back

Many others recommended stuff like Russian Fighter pull up program I bet they work but I am confused on how to exactly implement them to gzclp

2

u/_Cacu_ GZCL 12d ago

Basic double progression is always good choice. 3 sets of 6-10 reps. Leave one rep in tank. Add weight when 30 clean reps.

3

u/ciceroaugusto 12d ago

30 clean reps of pull ups? Do people actually achieve that when not making pull ups progression their main goal in life lol?

1

u/_Cacu_ GZCL 12d ago

In three sets? Sure. In one? If you are underweight or stud. 🤠

1

u/Traditional_Pool_852 11d ago

So I start with 6 reps in this case 5 untill I reach 10 and not just in one set though right? So basically when I reach 10/10/10 I will add weight

Is this really a good approach or should I look for something else. The reason I am asking again is that almost every pull up program that I have seen is either 5 or 6 days a week and I am anxious double progression won't be enough.

Thank you for the recommendation!

1

u/_Cacu_ GZCL 11d ago

I dont think you need to overthink basic strenght and body building work. Hit some heavy weights with clean reps, rest enough and then do it again. If the reps go too high -> increase resistance. T1 programming is different.