The Gorilla Mecca Method

The Gorilla Mecca Method

Strength takes time. The stronger you get, the more time it takes to get even stronger. Interesting enough, not a lot of people get that, especially newbies.

So, this is the method that I have been using for a while and with enough cycles, I think it has a lot of potential to get me brutally strong. This macrocycle is 16 weeks long, divided into four 4 week mesocycles, each of which has a 1 week microcycle. The first mesocycle is 4 weeks of 10’s of the major lifts. The second mesocycle is 4 weeks of 8’s of the major lifts. The third mesocycle is 4 weeks of 6’s and 5’s of the major lifts. Then the fourth mesocycle is 3’s, 2’s, and 1's of the major lifts to peak. A final week can be used to test for maxes or the macrocycle can be repeated.

The week has 6 days of workouts. A rest day can be scheduled in between any of these days.

Bench Press

Tricep Press

Squat

Light Bench

Light Tricep

Deadlift

The first bench day is dedicated to benching, obviously. The keys to benching for the 10’s and 8’s weeks are as follows: Do not completely lockout (the triceps will be worked the next day). Keep tension in the pecs. Lower the bar slow to the chest and explode up. The last two mesocycles each rep should be paused on the chest and fully locked out. On the tricep press day, use an EZ Curl bar or you can choose to use a barbell and closegrip press. The keys here: lower the weight slowly and explode up, locking out completely. Try to use the triceps exclusively. Squat day is for squatting. Light Bench and Light Tricep days are exactly like their heavier counterpart days, just lighter weights. Deadlift day is for deadlifts.

Supplemental Exercises: These movements should closely mimic or compliment the main movement for the day. These should be placed after the main movement and prioritized based on weakness.

For Bench Day; Wide Grip Bench-for pecs. Close Grip Bench-for delts and triceps. Incline-pecs and delts. Overhead Press-shoulders.

Tricep Press; Tricep Extension w/EZ Curl, Rope, Straight Bar, Dips.

Squat; Wide Stance Squats-for hips. Olympic Highbar Squat-for quads. Pause Squat-for strength out of the hole.

Deadlift; Deficit Deadlift-for lacking strength off the floor. Block Pull-for erectors and lockout strength. Rounded Back Deadlift-for erectors and lockout strength. Stiff Leg Deadlift-for hamstrings and glutes.  

Accessory Exercises: These movements are used for weaknesses, lagging body parts and for joint health.

These include; Curls, Shrugs, Rows, Lat Pulls, Pull-Ups, Grip Work, Flys, Delt work.

The following table illustrates how one would organize the days with supplemental and accessory work.

Bench	Tricep Press	Squat	Light Bench	Light Tricep	Deadlift
Wide Grip	Tricep Ext	Wide St Squat	Inc-Close Grip	Tricep Ext	Block Pulls
Inc-Close Grip	WeightPull-Up	Stiff Leg Deads	DB Incline	Pull-Ups	Oly Squats
OH Press	Barbell Row	Shrugs	DB OH Press	Lat Pulls	Shrugs
DB Laterals	1-Arm Row	Weighted Abs	DB Laterals	1-Arm Row	Weighted Abs
DB Front Raise	Curls	Calf Work	DB Rear Fly	Curls	Calf Work

So now that you have an idea of how to go about piecing together your training, let’s talk about numbers and percentages. Your starting point will be determined based on how well you perform reps below your max single. The less “in-shape” you are for reps, the lower the percentage you can start with. Ideally you can start with 60-70 percent for your sets of 10. From there, you’ll add about 1.5%-2% per week for each major lift which equals to about 10-15lbs each week for deadlifts, 10lbs each week for squats, and 5lbs each week for bench.

Let’s look at how the program will add up with the main lifts. This is the current cycle I'm in. 

Supplemental work rep ranges mimics the main work. Example, after 4x8 bench, I'll move on to incline bench for 3x8. Accessory work is usually done for the higher rep ranges from 10 all the way up to 40. 

Further depth can be discussed with me via email if need be.