German Body Comp.: Weight Training for Fat Loss

German Body Comp. is one of my favorite program types when training clients for fat loss.  It focuses on building or maintaining muscle mass, while causing a powerful fat burning effect via your body’s lactic acid and growth hormone response.  I’ve touched on German Body Comp. in the past, but I think it deserves a second mention here.

This time, I’m going to give you the complete recipe to use this program to get shredded for summer; and a sample program to get you started.

* It’s only fair to mention Charles Poliquin, world class strength coach and king of GBC in any article on this subject.  His book German Body Comp. is the ultimate guide to GBC; including several training programs and complete meal plans.

INTENSITY:

GBC requires you to lift semi-heavy weights (the heaviest you can use to safely complete a set), for sets of 8-10 or 10-12 repetitions.  You’ll complete 8-10 reps when training biceps, hamstrings, and back because these muscle groups contain a higher percentage of “fast twitch” muscle fibers.  Because of that, they respond better to lower rep training.  10-12 reps will be used for chest, triceps, shoulders, and quads.

FREQUENCY:

German Body Comp. is a full body training program that can be used to train 3 or 4 days per week with great success.

ORGANIZATION:

You’ll superset each exercise with its appropriate partner.  Chest movements are paired with hamstrings.  Back movements are paired with quadriceps exercises, biceps with triceps, and shoulders with calves.  Abdominal training and rehab/prehab work are paired together at the end of each training session.

REST PERIODS:

Keep rest periods short and precise.  You should be resting for 45 seconds between each movement in your supersets.

TEMPO:

Tempo is very important to effective GBC.  Slow, measured tempos create increased time under tension, and produce the desired Growth Hormone response needed for fat burning.  A 4-0-1-0 tempo is perfect for most movements in your GBC program.

EXERCISE SELECTION:

Whenever possible, focus on compound/multi-joint exercises more than isolating a single muscle at a time.  i.e.: Bench press is better than machine fly’s.  This will increase calories burned, your body’s hormone response, and your opportunity to build muscle.

SAMPLE GBC PROGRAM For BEGINNERS
Day 1
Movement Sets Reps Rest Tempo
A1) Incline Dumbbell Press 4 10 to 12 45 sec. 4010
A2) Romanian Deadlift 4 8 to 10 45 sec. 4010
B1) Seated Row 4 8 to 10 45 sec. 4010
B2) Split Squats 4 10 to 12 each 45 sec. 4010
C1) Dumbbell Hammer Curls 3 10 to 12 each 45 sec. 4010
C2) Dumbbell Skull Crushers 3 10 to 12 45 sec. 4010
D1) Powell Raise (rear delt) 3 10 to 12 each 45 sec. 4010
D2) Standing Calf Raise 3 10 to 12 45 sec. 4010
Day 2
Movement Sets Reps Rest Tempo
A1) Chest Dips 4 10 to 12 45 sec. 4010
A2) Machine Hamstring Curls 4 8 to 10 45 sec. 4010
B1) Pull-ups 4 8 to 10 45 sec. 4010
B2) Quad Squats 4 10 to 12 45 sec. 4010
C1) Barbell Reverse Curls 3 8 to 10 45 sec. 4010
C2) Cable Triceps Push-downs 3 10 to 12 45 sec. 4010
D1) Cable External Rotation 90* 3 8 to 10 45 sec. 4010
D2) Plank 3 60 sec. 45 sec. X
Day 3
Movement Sets Reps Rest Tempo
A1) Front Squat 4 10 to 12 45 sec. 4010
A2) Dumbbell One Arm Row 4 8 to 10 each 45 sec. 4010
B1) Dumbell Unrolling Fly 4 10 to 12 45 sec. 4010
B2) Glute/Ham Raise 4 8 to 10 45 sec. 4010
C1) Barbell Drag Curl 3 8 to 10 45 sec. 4010
C2) Narrow Grip Bench 3 10 to 12 45 sec. 4010
D1) Trap 3 Raise 3 8 to 10 45 sec. 4010
D2) Reverse Plank 3 60 sec. 45 sec. X

 

HIIT training: Are you doing it wrong?

HIIT, or High Intensity Interval Training, is a huge buzz –word in the fitness world, but not everyone uses it correctly to reach their goals.  HIIT can help you lose fat, improve conditioning, or even help you get strong on a tight training schedule.  The thing is, you’d use HIIT a little differently to achieve each goal.  That’s especially true for athletes or the experienced trainee.  Just throwing exercises randomly into a training session, without purposefully designing rep schemes and rest periods might work for a novice exerciser, but you’ll soon stop making progress. Let’s take a look at how to effectively design a program for each goal mentioned above.  For our purposes, “Work” will refer to the amount of time (or number of reps) spent performing the exercise of your choice, during each set.  “Rest” will mean the amount of time spent at rest, between bouts of work.

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