‘Peripheral Heart Action’ (PHA) and ‘German Body Composition’ (GBC). On a similar note, GBC was popularised by Charles Poliquin in the s after. For those who aren’t familiar with German Body Composition Training the brain -child of world famous strength coach Charles Poliquin. German Body Comp Program. Charles Poliquin Explores His Weight-Training Program Designed to Burn Fat Without Aerobics. Kim Goss.

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Poliquni Lunges 3 12 10 sec. The benefits I gained from using this type of program charkes more than I had anticipated. While the original GBC program proved to be very popular for lay people and the average athlete, I often use an advanced version of GBC for elite athletes and super conditioned amateurs. As such, try to eat carbohydrate foods that score below 50 on the glycemic index. Firstly, I was able to keep on losing body fat however I actually was doing much less cardio as I felt like this training style really stimulated my metabolism and I was burning off far more calories per session than I normally would.

The Best Workout For Body Recomposition

This would work very well as a phase 1 for a new trainee. Please tell us where are you to see the available products. Doing it longer will result in diminishing returns. Lying Leg Curl4 x, rest 10 seconds. Here’s how to trim it down to get better, faster gains in as little as 30 minutes. My strength started to decline and my personal best lifts started to get really heavy causing me a lot of frustration.


Front Squat4 x, rest 10 seconds A2. Incorporating heavy weight training with little rest is undoubtedly a tough task.

Then the dreaded curse of dieting happened. As such, try to eat carbohydrate foods that score below 50 on the glycemic index. Cable Row 60s rest 10 reps B1. Strict rest intervals of seconds Keep reps in charkes rep bracket Alternate between upper- and lower-body, or opposing movements. Josh Kumosz Getting you the body you want in less time and with less hassle. Well like all things gym related, your diet plays a key role poliquih.

He found that when the body has high levels of lactic acid it will decrease your pH levels. B2 Decline Barbell Extensions 3 12 10 sec. Besides the elevation of lactate and growth hormone, this initial phase of alternating upper and lower-body exercises comes with other advantages.

Drastically increasing the amount of calories you burn while just sitting on your computer. His eating advice was anything but as demonstrated by a article he wrote for T-Nation on the topic. Shape Created with Sketch. GBC training really helps increase your tolerance of lactic acid and your anaerobic endurance.

German Body Comp (GBC) Training for Fat Loss – Josh Kumosz

So regarding the Front Squat. 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. There is a difference.

Tips Metabolic Conditioning For Women. Pairing incline bench presses and flat hody presses would be a poor one. After this, the direction your programming takes will depend on training age, body fat, gender and work capacity.


Strive to do each circuit 3 times per workout. Similarly the use of slower tempo speeds is something of immense value to the weight trainee.

German Body Composition Training

Progress to 4 circuits per workout after two or three weeks. Final Words You don’t have to be a pre-diet Jarrod from Subway to undertake this program, but if you decide to try it, you’ll be very pleased with your newly found definition and newly found size and endurance.

Not only does Advanced GBC lead to dramatic fat loss, but it is also quite effective in growing muscle and developing muscular endurance. B2 Romanian Dead Lifts 3 12 10 sec.

Training in this type of style not only leads to faster fat loss, but it also preserves your strength and muscles. Cyclist Squat 60s rest 10 compositoon A2.

Lactic Acid Training for Fat Loss | T Nation

Only about 10 percent of people are able to do it. I simply challenged them to do 3 circuits of the following: Pre-stretch Crunch 60s rest reps D2. I wondered why my strength went up and after a closer look at my training I feel I was previously doing too much cardio and that was harming my recovery and growth from weight training.

Use a 40X0 tempo on the sets of 6; a 20X0 tempo on the sets of 12; and a 10X0 tempo on the sets of Have a healthier week!