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German Body Comp for the Ladies Part I
11/16/2012 9:51:55 AM

 
As the holidays approach, it's time to start thinking about doing a little damage control. We are all a little more pressed for time and we stray from our healthy nutrition plan a little more often. Let's kick it up a notch in the gym, put the pedal to the metal, and rev up the fat burning engine that is inside of you!

The goal of the German Body Comp (GBC) program is to produce as much lactic acid as possible. The more lactic acid you produce, the more growth hormone you produce, and with that increase in growth hormone comes greater fat loss. The quickest way to start this cascade of events is to use multi-joint exercises with short rest intervals. If done properly, your heart rate will climb, your muscles will burn, and you will sweat.

In doing this workout, it is very important that you choose a weight that you will max out with by the time you get to the end of the set. If your muscles aren’t burning and shaking, then increase the weight.  You should do this at least three times per week, four times would be even better.

Also, be sure to respect the rest period; 30 seconds is just enough time to switch exercise. The workout is purposely designed to pair a free weight exercise with a machine so that you can do each combo right next to the machine that you are using. This way, you won’t “lose” your machine if you are training at peak times.

The following is a quick review of training nomenclature:

Exercise order: The letter/number combo refers to exercise groups. You must complete all the sets of A exercises before moving on the B exercises. If there is a number, then you alternate between exercises A1 and A2.

Sets and Reps: The first number is sets and the second is repetitions.

Tempo: Is a four number sequence that dictates the speed you will perform each part of the movement.

•    The first number is the eccentric movement—when you lower the weight

•    The second number is the point where you change the direction from lowering to      lifting of the weight

•    The third number is the concentric movement—when you lift the weight

•    The fourth number is the point where you change the direction from lifting to lowering of the weight

For example, 3-1-2-0 means: down for 3, pause 1, up in 2, no pause, repeat

Rest: The time you have to rest, in seconds, between exercises A1 and A2

Now that you know the basics, you are ready to train. Enjoy!

Day 1                                            Sets x Reps    Tempo        Rest
A1 Lying Leg Curl, feet neutral            4 x 8           5-0-1-0         30 seconds
A2 Flat Dumbbell (DB) Bench Press   4 x 15          3-0-1-0         30 seconds

B1 DB Lunges, Alternating                 4 x 12         2-0-1-0         30 seconds 
B2 Lat Pulldown, Pronated Grip          4 x 15         3-0-1-0         30 seconds

C1 DB Romanian Deadlift                   4 x 15         3-0-1-0         30 seconds
C2 45 degree Trap 3 Raise                 4 x 15         2-0-1-1         30 seconds

Day 2
A1 DB Squats, Heels Elevated           4 x 15         3-0-1-0          30 seconds
A2 Seated Row, Supinated Grip         4 x 15         3-0-1-0          30 seconds

B1 45 Degree Back Extension           4 x 15           2-0-2-0         30 seconds
B2 Standing DB Shoulder Press        4 x 15           3-0-1-0         30 seconds

C1 Leg Press, Medium Stance          4 x 20           2-0-1-0         30 seconds
C2 Standing DB Calf Raise               4 x 12           2-0-1-1         30 seconds