Struggling to smash through strength plateaus in the weight room? Brandon Lilly’s Cube Method might be the game-changer you need. This powerlifting program focuses on progressive overload, periodization, and targeting weak points.
Stick around—it could change your approach to squatting, benching, and deadlifting forever.
Key Takeaways
- The Cube Method, created by Brandon Lilly in 2010, focuses on squats, bench press, and deadlifts using rotating intensity levels: explosive, heavy, and repetition work.
- It uses a three-week cycle for periodization to target hypertrophy, max strength, and speed-strength while managing recovery effectively.
- This program is best suited for intermediate or advanced lifters aiming to build balanced strength without overtraining or burnout risks.
- The method prevents plateaus by alternating training styles weekly and addressing weak points through variations like board presses or paused reps.
- Beginners may struggle with its complexity since it relies on knowing your one-rep max (1RM) and demands strict consistency and discipline.
What is the Cube Method?
The Cube Method, created by Brandon Lilly in 2010, simplifies strength training for powerlifters. Tired of the complicated setups at Westside Barbell and their heavy reliance on special tools, Lilly built a program that focuses on three main lifts: squat, bench press, and deadlift.
This method rotates through explosive day (speed work), heavy lifting days, and repetition (rep work) to target all aspects of strength.
It uses concurrent periodization to balance intensity with recovery. You train each lift just once a week but vary how hard you push it—keeping fatigue low while maximizing gains over time.
Think box squats one week then full-depth the next; this variety helps fix weak spots without overtraining muscles or joints.
Key Components of the Cube Method
The Cube Method works like a well-oiled machine, breaking training into distinct parts. Each piece hones your strength, balance, and powerlifting skills step by step.
Periodization
Periodization splits training into structured phases. In the Cube Method, it works in three-week waves. Each week targets a specific goal: hypertrophy, max strength, or speed-strength.
This rotation keeps muscles guessing and prevents boredom.
For powerlifters, this approach builds long-term progress without burning out. By managing fatigue smartly through varied intensity levels, lifters can push harder during heavy weeks.
Next up is how the programming structure ties everything together!
Programming Structure
Each main lift—squat, bench, and deadlift—is trained once a week. The fourth training day includes bodybuilding movements to promote balance and muscle growth. This structure follows a three-week cycle of intensity: one week for speed work, another for heavy loads, and the last concentrating on repetitions.
This method maintains variety while managing fatigue. Recovery is supported by adjusting intensity levels weekly. For instance, your squat one week might emphasize explosive power with lighter weights but transition to heavy lifts in the next cycle.
Deadlifts can follow a similar pattern to sustain progress without overexertion.
Focus on Main Lifts
The Cube Method puts the spotlight on the big three: squat, bench press, and deadlift. These powerlifts build raw strength and form the backbone of training. By prioritizing these main lifts, you develop core stability, better technique, and maximum force output.
Only one heavy lift per week keeps fatigue in check. For example, if squats are heavy this week, bench press or deadlifts will focus on lighter explosive or repetition work. This balances intensity while keeping progress steady without overtraining your body.
Explosive, Heavy, and Repetition Work
Speed work hones explosive power. Think fast bar speed with lighter weights. In Week 1, this sharpens technique and builds strength for lifts like deadlifts or squats. Heavy work kicks in during Week 3, pushing your max effort with heavy barbells to test raw power.
It’s tough but rewarding.
Rep work lands in Week 2. Here, the focus shifts to volume training by adding more reps at moderate weight levels. This keeps fatigue management in check while boosting endurance and muscle memory without burning you out completely.
“Train hard today so tomorrow feels light.”
How the Cube Method Works
The Cube Method keeps your workouts fresh by changing intensity weekly. It pushes lifters to address weak spots while building strength step-by-step.
Weekly Training Split
Training splits keep things organized. The Cube Method uses a simple weekly plan to balance work for strength and muscle building.
- Squat day focuses on heavy weights. Push yourself with low reps and high intensity. This builds power in your legs and core.
- Bench press day is all about explosive power. Go for fast, controlled reps to improve speed and form.
- Deadlift day shifts to repetition work. Use moderate weights with higher reps to build endurance and tackle weak points.
- Bodybuilding rounds out the week. Add accessory lifts like rows, curls, or tricep work for muscle growth and balance.
Each workout has a purpose, so stick with the routine consistently!
Rotating Intensity Levels
After setting up your weekly training split, the Cube Method focuses on rotating intensity levels. This keeps your workouts challenging and avoids burnout or stagnation.
- Heavy days make you push hard. You’ll lift around 80-95% of your one-rep max (1RM). These sessions test your strength and build raw power.
- Rep days focus on volume. Use lighter weights, about 70-85% of your 1RM, to hit higher reps and improve endurance.
- Explosive days keep things fast. Lift 60-70% of your 1RM while concentrating on speed and technique during each rep.
- Each week tackles a different intensity level for every main lift—squat, bench press, and deadlift—to prevent overtraining any single muscle group.
- Rotating intensity also highlights weak spots by constantly shifting stress points across muscles and movements.
- Staggered loads give muscles time to recover while keeping progress steady in strength and performance goals.
Incorporating Variations for Weak Points
Switching intensity levels helps to spot weak points. On bodybuilding days, focus on targeting these areas with variations. For instance, if your lockout suffers in the bench press, add board presses or close-grip benches.
Struggling off the floor in deadlifts? Try deficit pulls or paused reps for more power.
Mix exercises to keep progress alive and prevent staleness. By addressing small weaknesses now, you improve big lifts later. Any lagging muscle group can hold back total lift performance, so leave no stone unturned!
Train your weakness until it becomes your strength.
Benefits of the Cube Method
This method builds strength in multiple ways, keeping your training fresh and effective. It also helps you break through sticking points without getting stuck in a rut.
Builds Strength Across Multiple Dimensions
The Cube Method targets strength from all angles. It splits training into three key focuses: hypertrophy, max strength, and speed-strength. Each week, you rotate through explosive work, heavy lifts, and repetition-based sets.
This balanced approach hits muscles in different ways while also improving endurance and power.
By working on varied intensities alongside the main lifts like squats or deadlifts, it strengthens weak points effectively. The mix of heavy loads with speed-focused reps keeps progress steady without overwhelming your body.
Next up: how it keeps training exciting by avoiding plateaus!
Prevents Training Plateaus
Switching training styles weekly keeps your workouts fresh. By cycling between explosive, heavy, and repetition work, the program avoids staleness. This rotation pushes your muscles in new ways every week, forcing growth instead of stagnation.
“Progress comes from change, not comfort.”
Volume gradually decreases while intensity spikes over time. This progressive overload builds strength steadily without hitting a wall. Plateau problems are common in bodybuilding but smarter programming like this method solves it before it starts!
Allows Flexibility in Scheduling
The Cube Method works well for lifters who juggle busy schedules. Its rotating intensity levels let you adjust sessions without messing up progress. Focus on heavy, explosive, or repetition work depending on your day’s energy or time.
Load percentages bring even more adaptability. You don’t need to stick rigidly to max weights every week. For a bodybuilder aiming for strength and balance, this method fits right into flexible weightlifting plans while avoiding overtraining risks.
Limitations of the Cube Method
The Cube Method can be tough for beginners, as it demands consistency and a strong grasp of lifting basics.
Not Ideal for Beginners
Beginners often lack the experience needed for percentage-based programming. The Cube Method requires knowing your 1-rep max to set training percentages accurately. Without this, progress becomes unreliable.
It also demands discipline and consistency, two traits newer lifters may still be building. Skipping sessions or poor tracking can throw off results quickly. For a novice, simpler plans like linear progression work better than complex powerlifting systems like this one.
Demands Consistency and Discipline
Sticking to the Cube Method takes real effort. You have to stay on track with the weekly plan, or it won’t work. Skipping sessions or slacking on assistance lifts will mess up your progress.
Without consistency, all the explosive, heavy, and repetition work falls apart.
This program isn’t for those who lack discipline. Missing even small details can hurt gains in strength and powerlifting technique. The structure is clear-cut; follow it like clockwork if you want results.
Next comes tips for running the Cube Method effectively!
Tips for Running the Cube Method Effectively
Stick to the plan, track every lift, and tweak it smartly for your own goals—because shortcuts don’t build strength.
Stick to the Program’s Structure
Consistency is key. The Cube Method relies on three-week waves with precise intensity levels, rotating explosive, heavy, and repetition work. Skipping or altering this pattern weakens the program’s impact.
Each week targets different strength skills, keeping muscles challenged while avoiding overtraining.
Lifting randomly won’t cut it here. Stick to planned sets, reps, and rest periods like glue. This structure balances effort and recovery perfectly—a must for building power without burnout.
Ignore the plan too often? Progress stalls faster than a gym bro skipping leg day!
Track Your Progress Accurately
Log every lift, set, and rep. Use a notebook or an app to record your workouts. Track weight, reps, and rest times for each session. This helps monitor gains week by week. For the Cube Method, knowing your 1-rep max is critical.
Adjust training maxes by 10-20 pounds for bench press or 20-40 pounds for squat and deadlift after completing a cycle.
Focus on weak points with variations and note any improvements. Watch trends in performance to avoid plateaus or overtraining. Small tweaks can make big differences later on!
Adjust for Individual Needs
Every lifter has unique strengths and weaknesses. Modify load percentages to match your performance level. For example, if 80% of your one-rep max feels too light or heavy, adjust accordingly.
Brandon Lilly emphasizes using bodybuilding movements in the Cube Method to target weak points. Add exercises like rows or tricep extensions for better balance.
Some weeks, life gets messy—jobs, injuries, or stress hit hard. Shift training days without guilt while keeping the weekly split intact. Stick with explosive, heavy, and repetition work but tweak volume if needed to avoid burnout.
Flexibility here keeps gains steady without overtraining risks!
Who Should Try the Cube Method?
The Cube Method suits powerlifters aiming to boost strength in all directions. It’s best for those ready to commit and crush their gym goals.
Powerlifters Seeking Balanced Gains
Building strength isn’t just about lifting heavier weights every week. Powerlifters aiming for balanced gains need a method that tackles all aspects of performance—explosiveness, endurance, and raw power.
The Cube Method delivers on this by rotating heavy, explosive, and repetition-focused days across its weekly structure. This variation helps boost strength while targeting weak points.
Designed by Brandon Lilly, it avoids the burnout caused by grinding heavy sets every day. Instead, lifters progress steadily without hitting walls or risking injuries. It’s perfect for gym-goers ready to push beyond basic linear programs but still flexible enough for individual paces.
Adjusting intensity keeps workouts fresh and challenging each week.
Intermediate to Advanced Lifters
This method is built for lifters with solid experience under their belts. If you’ve been practicing the big three lifts—squats, bench presses, and deadlifts—for a while, it’s a great fit.
The Cube Method targets weak areas while improving overall strength.
Intermediate and advanced gym-goers excel with its rotating intensity. It keeps the body adapting. Beginners might lack the foundation needed to manage its structure. This program requires focus and discipline, which experienced powerlifters already bring to the table.
Who Should Avoid the Cube Method?
The Cube Method can feel overwhelming if you’re still learning the basics of lifting. It’s better suited for lifters with solid form and experience under their belts.
Novice Lifters
Novice lifters might find the Cube Method overwhelming. It requires understanding your 1-rep max for each lift, which many beginners haven’t fully developed yet. Without clear benchmarks, adjusting the program becomes tricky and leaves room for error.
Beginners often need simpler plans with linear progressions instead of rotating intensity levels.
This method also demands consistency and discipline over weeks to see results. Many new lifters struggle with sticking to a structured routine long-term. Instead, novices may benefit from programs like StrongLifts or Starting Strength before tackling something complex like this one.
Lifters Seeking Hypertrophy-Focused Programs
Bodybuilders aiming to pack on muscle mass may not find the Cube Method ideal. It focuses more on strength and speed rather than building size. The program lacks the high training volume required for hypertrophy, which is a significant disadvantage for those prioritizing muscle growth.
If your goal is bigger biceps or thick quads, you’ll need a plan with greater emphasis on repetition and time under tension. While this method can improve power, it won’t provide the consistent muscle-building stimulus bodybuilders often pursue in their routines.
Conclusion
The Cube Method packs power, science, and simplicity into one program. Brandon Lilly created it to cut through confusion and give lifters a clear path to strength. It’s not for beginners but shines for seasoned lifters chasing new goals.
With discipline and effort, this method builds brute strength like few others can. Test it out—you might crush your old PRs before you know it!
FAQs
1. What is the Brandon Lilly Cube Method?
The Brandon Lilly Cube Method is a powerlifting program designed to help athletes build strength and improve performance by rotating heavy, explosive, and rep work across training days.
2. How does the Cube Method differ from other powerlifting programs?
Unlike traditional routines that focus on maxing out weekly, the Cube Method balances intensity with recovery. It shifts focus between bodybuilding-style volume work and heavy lifting cycles.
3. Can beginners use the Cube Method for powerlifting?
Yes, beginners can benefit from its structure. The method provides clear guidelines for progressing safely while building foundational strength.
4. Does the Cube Method include bodybuilding techniques?
Absolutely! The program incorporates elements of bodybuilding to enhance muscle growth alongside raw strength development in powerlifting sessions.
