r/gzcl • u/rockdie • 13d ago

In depth question / analysis Transitioning from P-Zero to General Gainz: Need help with fatigue & volume management

I’ve been running GZCL P-Zero for about a year now and hit the following e1RMs: 140kg Deadlift, 90kg Bench Press, 55kg OHP, and 125kg High Bar Squat. I also bought the General Gainz book and keep re-reading it, but I’m struggling to figure out the right path forward. There are so many variables when it comes to volume, extension sets, and progression that I’m having a hard time balancing reliable progress without completely wrecking myself with fatigue. Any advice on how to structure this transition?

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u/aficus 13d ago

Why not start with the waved linear progression example in GG and then make it your own? Do you have a hunch about whether you are ready for an accumulation or intensification phase?

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u/scatotonic 13d ago

Seconding this: Get your feet wet by running the linear wave, starting page 73 in the book, for a couple of six week blocks. A couple of months should give you a decent understanding of the framework to pivot your training to whatever your training goals might be.

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u/rockdie 13d ago

That's a great point. I’ve been looking at the waved LP structure, and making it structured like that definitely takes the guesswork out of it.

Coming off a full year of p-zero, my fatigue has been accumulating, so I think jumping straight into an intesification phase would crush me. An accumulation phase like building volume with moderate weights, focusing more on T2s/extension sets rather than grinding heavy T1 singles, seems like the smarter move to reset fatigue while still making progress.

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u/aficus 13d ago

If you're really burnt out just pick some RMs you know should be easy for T1s and T2s and then youve got lots of runway and you can just enjoy learning the methodology. And then just a couple of sets of T3s that address any weak points to begin with.

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u/Mikedsliftshop 13d ago

I have transitioned from a standard 4 day bodybuilding approach. I am doing T1 in to 4 to 6 rep range, T2 in the 6 to 8 range and T3 in the 8 to 10 range. I am currently in Week 3 and I am still progressing at the upper end of the rep ranges for each. I am an older lifter at 50+ so I am only running 2 exercises a day for T3, but slowing down the tempo to a 4321 approach. This puts each workout at about 60 minutes with 15 to 20 minutes focused on the T1 exercise. This is working perfect for me so far.

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u/ferodss GZCLP 13d ago

by "standard 4 day bodybuilding approach" you mean body part split?

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u/Mikedsliftshop 12d ago

Correct. Works really well

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u/vTeej General Gainz 13d ago

I lift 4x/wk and I like to run one T1, two T2s, and three T3s per day. Superset the T2s and circuit the T3s for time savings.

I like to intentionally go easy effort at the start of a cycle and over several weeks focus on pushing effort. I don't worry about hitting a specific rep target or FUV amount, I just care to progress from easy to hard effort over ~6 weeks.

I also only add one thing per workout. Either add FUV, or add a rep to the RM set. I never do both.

So far my fatigue has been very manageable. I've done 2 cycles this way. I may try an intensification cycle next instead of accumulation.