When I first began researching the German Body Comp program, I was below is based on the principles of Charles Poliquin’s German Body Comp training. Dec 8, Find out how german body training helped my workout. For those who aren’t familiar with German Body Composition Training (GBC) it was actually the brain- child of world famous strength coach Charles Poliquin. I modified the GBC plan from the recommended super-setting of upper and lower. The German body comp program: Burn fat and build muscle on the only program from the world’s foremost strength coach [Charles Poliquin] on

Author: Goltibei Tygodal
Country: Solomon Islands
Language: English (Spanish)
Genre: Environment
Published (Last): 9 December 2006
Pages: 315
PDF File Size: 16.2 Mb
ePub File Size: 16.1 Mb
ISBN: 964-7-14837-268-6
Downloads: 51402
Price: Free* [*Free Regsitration Required]
Uploader: Gokinos

For example, each day of the 4-day split in the program begins with some variation of an Olympic lift.

Utilizing German Body Training!

Now, I don’t know about you but I like variety and the thought of doing 10 sets of just one exercise didn’t appeal to me. So effectively you’re losing fat from hard weight training and sensible eating. Lying Leg Curl4 x, rest 10 seconds. Perform 3 sets of all exercises with a tempo. When you walk into a room, do chxrles think you’re riding a stork? Tips Metabolic Conditioning For Women. The research uncovered that by raising levels of blood lactate, fat loss could be accelerated.

I followed a 4-week cycle of this program and each session never lasted more than minutes. Front Squat4 x, rest 10 seconds A2. Dietary Myth Busting Diet Strategy. The secret to making it effective, though, is choosing the correct resistance.

So what are you waiting for? Pairing incline bench presses gedman flat dumbbell presses would be a poor one. Hope you’re germam doing any of them. There are multiple methods, strategies, and intensities a person can utilize to get results. Firstly, I was able to keep on losing body fat however I actually was doing much less cardio as I cbarles like this training style really stimulated my metabolism and I was burning off far more calories per session than I normally would.


The idea being that more lactate in the body causes a chain of events which leads to the release of more growth hormone. Progress to 4 circuits per workout after two or three weeks.

It is reps, followed by tempo followed by rest period. prograam

The most common way is to pair a quad-dominant exercise squat with a back exercise rowand a posterior-chain dominant exercise romanian deadlift with a push exercise overhead press. Click here for a printable log of this routine! Now some people cokp have this confused with German Volume Training which is another great training system that Charles Poliquin has written about and has been popular in weight training circles for many years.

B1 Leg Curls 3 6 10 sec.

Utilizing German Body Training!

Incorporating heavy weight training with little rest is undoubtedly a tough task. Train 3 times per charlea Focus on compound, multi-joint movements.

Then the dreaded curse of dieting happened. Most exercises have value if you do them correctly. This workout is not for a beginner.

I recommend a person have at least 2 quality training po,iquin under their belt before trying to do this workout. February 11, Zach Trowbridge Leave a comment. Your body is in a state of catch up for up to 48 hours post workout. However, I was shocked when on my first heavy squat day back and everything seemed light! Fat Loss Losing Fat 55 View all.

Back Squat 60s rest 10 reps A2. Doing it longer will result in diminishing returns. B3 Seated Cable Rows to Neck 3 25 chxrles min.

For an explanation of tempo, stay tuned for my next blog post. How bodybuilders can fight post-show depression, ger,an to eat carbs and stay lean, and what to do if squats make you hurt. A plant chemical proves to be as effective in shrinking the prostate as prescription drugs, but far safer.

I’ve always enjoyed training but when I get on to a routine that I like I can sometimes get caught in a trap of not wanting to change it. Back Squat with Heels Elevated, 4 x, rest 10 seconds. They tend to require lots of short, explosive movements They perform better with less fat on their bodies While there are definitely exceptions to the above rules for example, marathoners and sumo wrestlersthese are plenty that fit the rule — martial artists, gymnasts, football players particularly skill positionstrack and field athletes, the list goes on and on.


T his summer I was embarking on my dieting cycle with the goal to shed some body fat and get in better shape not only for summer but ptogram as a great base to start my competition plans from for next year. If you poliqun drop 2 pants sizes in 1 month. B2 Decline Barbell Extensions 3 12 10 sec.

German Body Composition Training

The lesson here is to never sacrifice quality at the expense of quantity. There’s a better exercise to build your back.

The fast-paced workouts burns up calories like an inferno and although it is working on your anaerobic endurance your heart and lungs will be working really hard at the end of the workout.

This in turns sends a message to the brain to speed up the production of human growth progra. What are the rules?

Deadlift 60s rest 10 reps A4. This amazing journey I am on through bodybuilding means so much to me that it is difficult to put it into words, bovy here goes. That’s when it dawned on me that even though I had tried many different routines in my time the actual principles used in my training were always essentially the same.