Post by Liang Zhang on Aug 3, 2015 17:34:01 GMT
I cycle through this workout about 2 to 3 times a year, it is very effective if you go with a high protein diet. I have been following Charles Poliquin over 6 years now, I found a lot of his advises are very insightful.
GBC Routine
"They say imitation is the sincerest form of flattery, but it’s not all that flattering when the imitators don’t do justice to the original work. And this is especially true in the field of strength and conditioning. Case in point: The German Body Comp program.
The German Body Comp program, or GBC, is one of my most popular workouts and is based upon the pioneering research by Hala Rambie, a Romanian exercise scientist who defected to West Germany. Rambie made the important discovery that the lactic acid pathway is better for fat loss than the commonly accepted aerobic pathway. Rambie found that high blood lactic levels decrease blood pH levels, which in turn sends a message to the brain to accelerate its production of growth hormone. Higher growth hormone levels increase fat loss.
The GBC program is characterized by short rest intervals and multi-joint movements to generate maximum growth-hormone production. Not only does GBC result in greater fat loss than aerobic programs can produce, but it will not sacrifice strength and muscle mass – in fact, it can make you bigger and stronger. With aerobics, all you get is fat loss and weakness – why train your body to be weak?
Doug Weight, formerly of the St. Louis Blues, used a German Body Comp workout to transform his physique quickly. In just six weeks, the NHL star decreased his bodyfat by 4.32 percent while adding 11.5 pounds of muscle!
Doug Weight, formerly of the St. Louis Blues, used a German Body Comp workout to transform his physique quickly. In just six weeks, the NHL star decreased his bodyfat by 4.32 percent while adding 11.5 pounds of muscle!
How effective is the GBC program? I’ve seen men gain 12 to 18 pounds of muscle within 12 weeks while losing fat, and it’s not uncommon for women to lose seven percent bodyfat in the same time period.
In addition to being great for anyone who wants to lose bodyfat, the GBC program is especially geared toward athletes because it develops muscular endurance. Law enforcement officers are prime candidates for the benefits of GBC, and I’ve had great success with speed skaters and hockey players. In contrast, aerobic training does little to improve endurance for most sports and will compromise strength and power – it’s even been shown that upper body aerobic training can compromise jumping ability. Which brings us back to the imitation problem.
The GBC workout that is outlined in my book German Body Comp Program is designed for all levels of individuals. It’s a mix of machines and free weights, with the exercises increasing in difficulty with the higher levels – along with the overall volume of training. Unfortunately, when bodybuilding and fitness writers attempt to modify this program for athletes, they often make several critical errors in program design. Further, whereas I have extensive experience in using my protocols successfully with athletes of all talent levels, the writers I’m talking about have rarely used the program themselves or on others. They just “tweak” it a bit to make it their own, write an article about their revelations for a website or a print magazine, and then move on to bastardize another training protocol.
To show you how it’s supposed to be done, here’s a version for athletes who need to put on lean tissue and prepare for the months ahead of heavy lifting. Typically this program is done by throwers and rugby players in the early off-season, or by grapplers who just want to take some time off the mat and build their lactate capacity. Obviously, athletes such as these will know their way around the weightroom. This is an advanced program that is not for the weak of stomach.
German Body Comp Program Book CoverMONDAY
A1. Snatch Pulls on Podium: 5 x 6, XOXO, rest 45 seconds
A2. Walking Lunge: 5 x 6 steps per leg, XOXO tempo, rest 45 seconds
Rest three minutes after completing all sets of A1 and A2
B1. Cyclists’ Back Squats: 4 x 6-8, 30X0, rest 45 seconds
B2. Close, Parallel-Grip Chin-ups: 4 x 6-8, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of B1 and B2
C1. Lying Leg Curls, Feet Plantar Flexed: 4 x 6-8, 30X0, rest 45 seconds
C2. Incline Dumbbell Presses, Semi-Supinated Grip: 4 x 6-8, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of C1 and C2
TUESDAY
A1. Clean Deadlifts on Podium: 5 x 6, 40X0, rest 45 seconds
A2. Sternum Chin-ups: 5 x 6, 20X0, rest 45 seconds
Rest 3 minutes after completing all sets of A1 and A2
B1. Russian Step-ups: 4 x 8-10, X0X0, rest 45 seconds
B2. V-Bar Dips: 4 x 8 on 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of B1 and B2
C1. Lying Leg Curls, Feet Plantar Flexed and Turned Outward: 3 x 6-8, 30X0, rest 45 seconds
C2. Seated Dumbbell Press, Semi-Supinated Grip: 3 x 6-8, 30X0, rest 45 seconds
C3. Seated Dumbbell External Rotation, Elbow on Knee: 3 x 6-8, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of C1, C2 and C3
THURSDAY
A1. Power Cleans on Podium: 5 x 6, XOXO, rest 45 seconds
A2. Lumberjacks: 5 x 6, X0X0, rest 45 seconds
Rest 3 minutes after completing all sets of A1 and A2
B1. Front Squats, Narrow Stance with Heels Elevated: 4 x 4-6, 32X0, rest 45 seconds
B2. Incline Thick-Bar Presses: 4 x 6-8, 30X0, rest 45 seconds
B3. Lean-Away Pull-ups: 4 x 6-8, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of B1, B2, and B3
C1. Lying Leg Curls, Feet Plantar Flexed and Turned Inward: 3 x 6-8, 30X0, rest 45 seconds
C2. One-Arm Bent-Over, Trap 3: 3 x 8-10, 2012, rest 45 seconds
C3. Low-Pulley External Rotation: 3 x 10-12, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of C1, C2 and C3
FRIDAY
A. Snatch Deadlifts: 10 x 6, descending-sets style, 40X0, rest 45 seconds; decrease the weight every set to match the reps
Rest 5 minutes after completing all sets of A
B1. Thick-Bar Curls: 8 x 8, descending-sets style, 30X0, rest 45 seconds; decrease the weight every set to match the reps
B2. Decline EZ Bar Triceps Extensions: 8 x 8, descending-sets style, 30X0, rest 45 seconds; decrease the weight every set to match the reps
The best time for athletes to use this GBC workout is as soon as the competitive season is over so their bodies can get accustomed to the change in body composition. After they try it and everyone sees the great results, my guess is their competitors will start imitating them!
