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.
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.
German Body Comp. is a full body training program that can be used to train 3 or 4 days per week with great success.
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.
Keep rest periods short and precise. You should be resting for 45 seconds between each movement in your supersets.
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.
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|
|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|
|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|
|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|