I contributed expert commentary to a Women’s Health feature on the Cube Method, a structured way of programming the squat, bench press and deadlift without constantly pushing heavy loads.
The Cube Method was created by powerlifter Brandon Lilly and rotates three different training emphases across a three-week cycle:
- heavy or max-effort work
- explosive or dynamic work
- repetition or volume work
The principle is straightforward: rather than training every main lift heavily every week, the stimulus changes.
Intelligent variation rather than random variation
One of the phrases I used in the article was:
“The key idea is intelligent variation without randomness.”
That distinction matters.
Changing exercises and rep ranges simply for variety can make it harder to know whether someone is progressing.
The Cube Method is different because the variation is planned.
Each of the main lifts still appears consistently, but the emphasis changes from week to week.
A typical three-week rotation might look like this:
Week 1
Squat: Heavy
Bench press: Explosive
Deadlift: Repetition
Week 2
Squat: Repetition
Bench press: Heavy
Deadlift: Explosive
Week 3
Squat: Explosive
Bench press: Repetition
Deadlift: Heavy
The cycle can then repeat with small progressions in load.
Why this can help when progress stalls
One of the problems more experienced lifters can run into is trying to lift close to maximum too often.
That can create a lot of fatigue without necessarily producing better progress.
As I explained in the article:
“Many lifters stall because they push maximal loads too frequently.”
Rotating heavy, explosive and repetition work gives the nervous system and joints some recovery from constant high-intensity loading while still giving the muscles a reason to adapt.
You are still training hard.
You are simply not asking the body to express maximal strength every time you perform the lift.
Heavy days
Heavy sessions use lower repetitions and higher loads.
In the example discussed in the article, this might mean roughly 2–5 repetitions at around 85–95% of one-repetition maximum, usually with longer rest periods between sets.
This is where the programme develops the ability to produce high levels of force.
Explosive days
The explosive sessions use considerably lighter loads, but the intention is very different.
The objective is to move the bar as quickly as possible while maintaining good technique.
Using a lighter weight allows the lifter to focus on speed and intent without creating the same fatigue as another heavy session.
Repetition days
Repetition sessions sit at the other end of the spectrum.
Moderate loads and higher repetitions increase overall training volume and develop muscular endurance.
Together, the three approaches expose the lifter to different training stimuli without abandoning the main movements they are trying to improve.
Who is it best suited to?
The Cube Method makes most sense for lifters who already have some training experience.
Someone who has reached a stage where simply adding a little more weight each week is no longer working may benefit from more structured variation.
Complete beginners don’t necessarily need that complexity.
A straightforward progressive programme, gradually adding repetitions or load as technique improves, can often work extremely well early on.
But the underlying Cube principle can still be useful more broadly.
Rotating intensity and managing fatigue are concepts that can be adapted for recreational lifters and general fitness clients too.
Technique still comes first
Percentage-based programmes only work properly if the numbers being used are sensible.
If someone’s estimated maximum is inaccurate, or their technique deteriorates as the load increases, the percentages quickly become meaningless.
That is why I would rather someone underestimate their starting weights slightly and complete high-quality repetitions than force themselves to hit a prescribed number that they cannot control.
Programming gives structure.
It doesn’t override judgement.
A smarter approach to progression
What I like about the Cube Method is that it illustrates a wider principle of strength training.
Progress does not always mean doing more of the hardest thing.
Sometimes progress comes from organising training better.
Heavy work develops maximal strength.
Explosive work develops speed and intent.
Repetition work provides volume.
And planned recovery allows those adaptations to actually take place.
For someone whose squat, bench press or deadlift has stopped moving, introducing that kind of structured variation can be more productive than simply trying to lift heavier every week.
WHERE THIS FEATURE ALSO APPEARED
The original Women’s Health feature was subsequently republished by Yahoo Life UK and Netmums. These are republications of the same original contribution rather than separate interviews.
Joseph Webb
Expert coaching. Entirely personal.
Chartered Personal Trainer | FRSPH | FCIMSPA
