The cube method was created by a powerlifter called Brandon Lilly, he is by far one of the greatest powerlifters (raw and geared). From my knowledge his max raw lifts were 650.3lb Squat, 600lb Bench, and 815.7lb Deadlift and totaled 2000lbs on many occasions.
Unfortunately, due to a career ending injury he no longer competes and his Instagram seems to focus more on hunting deer than strength training. The Cube Method was built on the foundation of ‘back to basics’ and would be considered the “old skool” way of training focusing on the main lifts; squat, bench press, and deadlift and it has three training efforts:
- Heavy Day
- Explosive Day
- Rep-based Bodybuilding Day
The program is nine weeks and split into three waves lasting three weeks. The Cube Method Ebook can be found on Amazon or JTS Strength. What I love about this program is that it was designed for powerlifter’s by a world class powerlifter.
Whilst Brandon was training at Westside Barbell, he became a little disillusioned with bands and chains and the overreliance on equipped gear such as compression suits, wraps and specialist barbells.
As a result, Lilly returned to the roots of powerlifting and wanted to create a training protocol that was simple but effective without all the Westside 'fluff'. You can still see some influence from Westside Barbell in the program, however, not to the same extent.
It's a simple program to follow, not bells or whistles, but it gets the job done and is a fantastic strength program! See my YouTube video below for a walkthrough tutorial on how to use the program.
Brandon Lilly and the Cube Method Background
Brandon Lilly is a renowned powerlifter, strength coach, and author known for his immense strength and contributions to the field of strength training. One of his most notable achievements is the development of the Cube Method, a highly effective and innovative training program.
The Cube Method is a powerlifting program designed to enhance an individual's strength across the three major lifts: squat, bench press, and deadlift. What sets the Cube Method apart from other training protocols is its unique approach of rotating different training phases within a week, allowing for optimal recovery and consistent progress.
The Cube Method is based on the concept of training the three main lifts with different methodologies throughout the week. These methodologies are known as "Maximal Effort," "Dynamic Effort," and "Repetition Effort." Each training day has a specific focus to address different aspects of strength, such as maximal strength, speed, and muscle endurance.
During the Maximal Effort days, lifters work towards setting new personal records by lifting near-maximal weights for low repetitions. This focuses on strength development and teaches the lifter how to exert maximum effort. On Dynamic Effort days, lighter weights are lifted with maximum speed and explosiveness to enhance power and speed strength.
The Repetition Efforts days are designed to build muscle endurance and provide a break from heavy training. Here, higher repetitions are performed with sub-maximal weights. This phase also increases hypertrophy and aids in injury prevention.
The Cube Method is highly customizable, allowing lifters to tailor the program to their specific needs and goals. It provides guidance on exercise selection, sets, reps, and intensity, allowing for individualization based on various factors, such as experience level and weaknesses.
Brandon Lilly's Cube Method has gained popularity worldwide, attracting both novice and elite powerlifters due to its effectiveness and versatility. Its emphasis on periodization and intelligent programming has proven to yield significant strength gains and consistently produce successful performances in powerlifting competitions.
Beyond the Cube Method, Brandon Lilly has also written extensively about strength training, sharing his knowledge and experiences through various books and articles. His expertise, combined with his own personal achievements as a competitive powerlifter, has made him a respected figure in the strength training community.
Overall, Brandon Lilly's Cube Method is a comprehensive and well-structured powerlifting program that has helped many individuals build impressive strength and achieve their powerlifting goals. Through its intelligent rotation of training methodologies and attention to individualization, the Cube Method continues to provide a solid framework for athletes seeking to maximize their strength potential.