Personal Training

German Body Composition Training

German Body Composition Training
Nov 15, 2021
Personal Training

German Body Composition Training

By

Casey

Dorrell

Coach

WHAT IS GERMAN BODY COMPOSITION TRAINING (GBC)?

GBC is a full body workout. It pairs a lower body exercise with an upper body exercise.

 

For example, first you do a deadlift (8– 10reps) then perform the bench press (8 – 10reps).

 

Pairing two-exercises together is called a pair set, this pair set format is used throughout the whole workout. Performing one exercise after the other stimulates muscle growth while minimising the negative effects of lactic acid accumulation (meaning you increase muscle mass and recovery faster). Overall, a GBC style of training aims at improving your strength through manipulating a range of varibles e.g. set, reps, rest period and tempo. GBC helps you lose body fat due to the high levels of lactic acid production, increases ones Excess Post-exercise Oxygen Consumption ( EPOC) and overall blood flow throughout the body.

5 BASIC BENEFITS OF GBC TRAINING

1.     ONE MUSCLE WORKS WHILE THE OTHER RECOVERS-

As stated above GBC pairs lower-body exercise with an upper body exercise, for example, Deadlift and Bench. This allows each muscle group to recover while the body is still at work, for example, your posterior chain rests after a set of deadlifts while your pecs, shoulders, and triceps work in your bench set. Overall this rest allows for hypertrophy gains and stimulates fat loss in the body.

2.  MITOCHONDRIAL FUNCTIONS IMPROVE

In your body you have cells, Mitochondria are cells that is responsible for processing and converting energy in your body. The more mitochondria cells you have the better your body is at turning food into energy (ATP). GBP training has been shown to improve levels of mitochondria. This enhances your bodies efficiency in a fat loss or building phase as at a cellular level you become more efficient at utilising energy.

3.   BURNING CALORIES AFTER YOUR WORKOUT

Following a GBC program, has the potential to burn calories 24-48hours after your session, this is due to the EPOC effect.  Meaning if you follow a GBC program correctly after each workout your oxygen levels take a while to return back to 'normal' in this timeframe additional calories are burnt.

4. INCREASES THE CARDIOVASCULAR SYSTEM 

When training GBC your overall peripheral blood flow becomes more efficient. Meaning your body becomes better at transporting / pumping blood around the body. This increases an individuals cardiovascular system to function better and stronger. Improving your peripheral blood flow efficiency decreases one's risk of getting diseases relating to the heart e.g. Peripheral vascular disease (PVD).

5     NEUROLOGICAL EFFICIENCY

This style of programming enhances your central nervous system. Meaning your body gets better at sending signals to your muscles to work. This is done by manipulating tempo throughout the workout (further information on tempo is below). Overall a stronger central nervous system improves ones hormone production which then enhances liver function in the body and has the potential to improve insulin sensitivity to an individual that may have a compromised system.

 

WHO WOULD MOST BENEFIT FROM THIS STYLE OF TRAINING?

  • Individual that are wanting to put on muscle mass and also increase their cardiovascular system
  • Individuals that have large amounts of body fat to lose
  • Beginner / Intermediate / Advanced athletes that have plateaued in their training
  • Individual that are time poor

PUTTING TOGETHER A GBC WORKOUT ?

GBC can be created for specific body parts but is usually used as a full body workout. In the example we are using this template for a full body program example.

EXERCISE SELECTION:

Split exercise’s into 3 parts.

A series  = compound movements

B series = secondary movement (Unilateral or Bilateral Movements)

C series = accessory movements

A1) BB Back Squat

A2) DB 45' Bench Press

B1)  Split Squat

B2) BB Row

C1)  Goblet Squat

C2) Standing Lateral Raise

CHOOSE YOUR SETS:

Breaking down your program for the first 4weeks. Start with 3set of all series. And over the 12week period increase the total sets of the workout

For example:

Week 1 – 4:

A series  =  3

B series =  3

C series = 3

 

Week 5 – 8:

A series  =  4

B series =  3

C series = 3

 

Week 9– 12:

A series  =  4

B series =  4

C series = 4

CHOOSE YOUR REP RANGE:

 

A series  =  8 – 10

B series =  8 – 10

C series = 12-14

 

 

The GBC system uses a higher rep range than is necessary to be completed in each set comparison to a traditional hypertrophy rep range of 6 to 12. The weights you choose need to feel challenging that fatigue your muscle but you get to the targeted last rep without compromising form. Use a weight that feels like it’s almost too much to complete the set, but if you push you know you can get there.

 

CHOOSE YOUR TEMPO

 

A great starting point. Is count 3sec on the downward phase of an exercise or when you are moving with gravity.

For example. A squat when lowing into this movement count 3 seconds down then push through the heels back into the top range of the motion.

Tempo can be changed to be slower or fast but as a rule of thumb GBC has a slow downward phase on each exercise to increase 'time under tension'.

 

 

CHOOSE YOUR REST

30 – 60rest in-between all exercise. Keep this time consistent to see the best results. As you work through the sets - rest periods are not to change.

OVERALL 

Simply put, GBC is a style of training first practised by Vince Gironda and since then has inspired Charles Poliquin to go on and make GBC well-known today. It chases muscles mass gains and reduces body fat. The intensity of the session is high - rest is short and tempo is manipulated to increase time under tension. A training session should be completed within the hour, this may increases through out the weeks when total sets of the workout comes up.

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If you have any questions in regards to your health and fitness please feel free to reach out to my team or myself. `

For any personal training interest please click the link below to leave your details and my management team will be in contact to run through our offered transformation packages.

CLICK HERE TO FILL OUT ONE OF OUR CONTACT FORMS

Our exclusive personal training studio is located at 8/591 Withers Road, Rouse Hill NSW Australia. We are of service to nearby Western Sydney suburbs such as North Rouse Hill, Kellyville, North Kellyville, Box Hill and Schofields.

Yours in health,

Casey Dorrell

Apart of your Mind Performance Health Team.


 

 

 

 

 

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