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.
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.
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.
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.
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).
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.
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.
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
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
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
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.
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'.
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.
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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