GMM by Paul Carter is a straightforward program that doesn’t require a spreadsheet, once you get in the swing of it. I ran it for 6 cycles, which takes 8 weeks.
The program has you lifting 3 days/wk following four different workouts: upper 1, lower 1, upper 2, lower 2. The sequence is definitely not boring, which is a plus. And if you like going 9 days between 20-rep squats, its nice; but if you only like to squat on Friday, it’s inconvenient.
The main course for each session is an AMRAP set on one of four major lifts - squat, front squat, bench, and press. Starting weight is in the 10-20 rep range, and you increase weight next time if you hit 12 reps for an upper body movement or 18 reps for a lower body movement.
My AMRAP PR Progress:
Front Squat: 115x14–>135x15
Incline press: 95x12–>105x17
You work hard with this program. Almost every set is taken to failure: you have the main AMRAP set, 60 seconds rest, then AMRAP again at the same weight. Then most of the supplemental movements use the 3/50 method, which means you shoot for 50 reps across 3 sets; but you should be using a weight for which you fall just short, meaning you hit failure on all 3 of those sets. It’s brutal.
–Nearly every set is taken to failure
–Nearly every set is in the 10-20 rep range
–Curls every other workout
–Plenty of ways to track and beat PRs
I’m very pleased with how this went. It was my first real experience with high-rep squats - I managed 20 reps on squat AMRAPS at 135, 155, 165, and 175lb. They were brutal but satisfying, and I am beginning to learn about the “mental game.”
I feel more muscular and stronger. It would be possible to continue this program, maybe for a long time; but for a few reasons I won’t:
- I’m suffering from really bad tendonitis (again) (Not the program’s fault) that is aggravated by pulling movements. There’s a ton of pulling volume on upper body days in this program.
- AMRAP for multiple sets per workout is kinda taking a toll. I would like a break from that.
- I’m not very strong, and I’d like to develop more strength, for which I should probably spend some time in lower rep ranges.
The program is here:
TL;DR: I followed a program and got bigger and stronger.