Here is a method I used to use a lot with clients back in the day when I used to work as a PT. I originally learnt this method from strength coach Charles Poliquin.
There are many benefits and variations to GBC, in fact the Death Circuit Method I wrote about back in June is a modified version of GBC. The method is incredibly useful to induce increased fat loss due to its very stimulating acute effect on growth hormone levels.
In today’s article we are going to focus on utilising GBC with structural balance. This is often a really good combination for those looking to correct left to right side imbalances, but also focusing on improvements in their body composition.
The main principles of German Body Composition Training
- Short rest intervals to increase the production of lactate. Increased lactate means acute increases in growth hormone.
- Aiming for about 3 sessions per week, all lasting around 45mins.
- I would generally do 2 programs that are alternated each session.
- Initially GBC is focused on full body workouts, but this may get adapted as someone progresses.
- Attention should be paid to the tempo of each repetition (speed at which the rep is performed). Without overcomplicating things at this stage focus on controlled movements where you focus on the muscle you are attempting to train. As you advance, more focus can be placed on specific speeds of movements.
Here is an example overview version of GBC Training where you can select appropriate exercises for you and underneath I have put an example version with specific exercises.
Order | Exercise | Reps | Sets | Rest
- A1 | Unilateral Quad Dominant Movement | 15-25 | 3 | 45-60
- A2 | Row Movement | 12-15 | 3 | 45-60
- B1 | Unilateral Hamstring Dominant Movement | 8-10 | 3 | 45
- B2 | Press Movement | 12-15 | 3 | 45
- C1 | Squat / Leg Press Movement | 12-15 | 3 | 45
- C2 | Ab Movement | 12-15 | 3 | 45
You may then want to finish off with a little conditioning, like the 1-minute rule we wrote about last month.
Using the template above here is what an actual program might look like:
- A1 | Step Up | 15-25 | 3 | 45-60
- A2 | Single Arm Dumbbell Row | 12-15 | 3 | 45-60
- B1 | Single Leg Lying Hamstring Curl | 8-10 | 3 | 45
- B2 | Incline Dumbbell Chest Press | 12-15 | 3 | 45
- C1 | Leg Press | 12-15 | 3 | 45
- C2 | Ab Crunch on ball | 12-15 | 3 | 45
- D | Bike Sprints 1 minute rule | na | 1-2 | 60
For your second program you would look at utilising a similar layout with some slight exercise variations.