fitness
Training Inspiration
Conditioning for Sports- Energy Systems 101
By examining your sport’s energy demands, and training in the appropriate energy systems, you can build sport specific conditioning.
First, let’s nail down exactly what an “energy system” is. Depending on the task, your body can produce energy in a few different ways. Different chemical reactions within your body create energy for different tasks. Some are very powerful, but run out of gas quickly. Some last longer. Your body uses some combination of each to power you throughout your day. Read More
Stress Management (and Adrenal Fatigue)
ACL Injury Prevention: The Basics
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 |
Q&A: How many reps should I do? Speed Edition
Weekly Inspiration
Your food choices are important and worth a little bit of time. Nothing worth having comes easily. I know you work hard on your fitness. I know you care about getting results. That’s why you’re reading this, right? If being healthy and fit is worth the hours you spend in the gym every week, and it’s worth the money you spend on your gym membership, isn’t it worth the extra 30 minutes it will take to prepare healthy food instead of eating that McDonald’s? Aren’t your goals more important than the temporary satisfaction that you’d get from drinking that chocolate milkshake?
You always have the power to choose. Apply your willpower and strong character (I know you have one) to your food just as you would to life’s other important choices.