Contents:
The Cube Method puts the following four pieces together, creating a recipe for powerlifting success:.
The cube method uses three week waves, rotating the type of work you do on the main movements each week. In week one you might do rep work for the deadlift. The program contains three, three week waves altogether reducing the volume and upping the weight each wave. Below you can see what a three week wave looks like. Use a max you are comfortable with, not a lift you struggle to hit.
After the 9 weeks max out on all lifts to get new percentages to repeat the program. Here is a breakdown of the percentages for the main lifts for an entire three waves of the program. You can place whatever main lift you want for Monday, Wednesday, Or Friday. Remember that Sunday is always a bodybuilding day and for bringing up weak points. Then, he picks three weak body parts and chooses an exercise for each.
Sets can be either increased or decreased depending on how you feel. When squatting be sure to hit proper depth and go beltless as much as possible.
With any type of program, the simpler, the better; undulations are easy to complicate the crap out of. Remember to do full reps every set, that means a full lockout with no half reps. The Cube Method — Cycle 2: The Cube Program is basically a rotation of three-week waves in a three-week block of the bench, squat, and pull, with the fourth day being devoted to bodybuilding exercises for your weak points. This program is thoroughly aimed at powerlifting. The program contains three, three week waves in all. After using the training program for about 6 months I finally decided to read this short one.
Do not do any box squats, if you have trouble hitting depth now is the time to work on it. The first two are strength builders, while full benches are used to test strength.
In this article, we analyze the critical merits and faults of Brandon Lilly's The Cube Method. In particular, the new Cube Kingpin method is examined. Guest Blog by Brandon Lilly. Welcome to the Cube Method. For those of you that don't know how I model my training, it is a rotation of training intensities to.
The bar weight input in the form now allows you to enter any weight. Honest folks using 20 kg bars can enter 44 lbs. Others at freaky gyms can enter Thanks to Ronald Mauldin and the folks at The Iron Temple forums for encouraging to build this calculator. If you encounter any problems, please let me know petermichaux hotmail.
Support ongoing Web server expenses and continued improvements to this calculator. Unrealistically large plate counts might cause your browser to slow down or crash. So just enter what you actually have, not what you wish you had, dreamer.
This note has always been here but now it is yellow so people see it. It is a 10 week training program that will have you training three or four days per week. Week 10 will be considered your meet week. During the 10 week program you will go through waves. Each wave is 3 weeks for bench, squat, and deadlift. On week four you will recycle the wave. You will never train heavy on two lifts in the same week.
After you perform your main lifts, pick exercises and perform them bodybuilding style. During your bodybuilding day you will want to focus on your weaknesses. Pick a few exercises that focus on your weak points and perform each exercise for roughly repetitions. Brandon always adds in military presses and leg presses.
You will want to perform these exercises with lighter weights and higher repetitions. Brandon Lilly created The Cube Method after spending hours in the gym and not seeing the results he wanted. After training the same way for the past 11 years, Brandon decided to start training the way he did when he first started going to the gym, bodybuilding style.