We all have those days. You rush to the gym and start pumping away. But then life steps in, and you need to call it quits. Sometimes, there aren’t enough hours in the day to get your gains in.
That’s not a problem with German Body Composition Training. Keep reading to learn the secret to burning fat and getting the best shred in less time.
What is German Body Composition Training?
German Body Composition Training has been popular in fitness circles for decades. It uses proven techniques for body recomposition, meaning it is the ideal fitness program for losing body fat and building lean muscle.
Instead of targeting one muscle group through isolation exercises, GBC Training uses compound movements (squat, bench press, chin-up, deadlift), alternating between upper-body and lower-body movements, and pushing-and-pulling exercises (supersets). The goal of GBC Training is to minimize rest time and work in a moderate rep range so you can spend less time in the gym.
Let’s look at the science behind GBC Training and why it’s so effective.
Pro Tip: Check out our guide to German Volume Training (GVT) for ultimate muscle mass gains.
The Science Behind German Body Composition Training
With origins dating back to the Cold War, William Kraemer (1980s) discovered that specific strength training methods naturally increased GH (growth hormone), thereby increasing muscle mass while promoting fat loss. He found that higher reps per set (10-15) combined with shorter rest periods under 60 seconds were highly effective at changing body composition.
Fast-forward to the 1990s, when renowned strength coach Charles Poliquin (aka Strength Sensei) took this concept to a new level and created GBC Training.
As you move between supersets, blood is quickly shuttled back and forth, triggering a metabolic response and leading to better calorie burn while promoting muscle growth (hypertrophy) at the same time. This high-intensity training method will have you training harder, sweating faster, and out of the gym in less than an hour.
What About Time Under Tension?
Tempo Training or Time Under Tension (TUT) refers to the amount of time a muscle is held under tension or strain during an exercise set. During TUT workouts, the goal is to lengthen each movement, making your sets longer.
For example, instead of pushing the barbell up, down, up, down during a bench press, you would take 2 seconds to raise the bar and 4 seconds to lower it, thereby increasing tension to maximize muscle growth.
Now that you understand German Body Composition Training better, see the step-by-step GBC workout guide below to get started.
Beginner-Friendly GBC Workout Routine
Follow this seven-day program for the best results. You will alternate between cardio and strength training days throughout. There are two rest days.
Monday:
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Flat dumbbell press x 10-15 reps
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Dumbbell squat x 10-15 reps
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Repeat for 3-4 sets
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30-45 seconds rest between sets
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Incline dumbbell row x 10-15 reps
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Barbell lunges x 10-15 reps
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Repeat for 3-4 sets
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30-45 seconds rest between sets
Tuesday:
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30 minutes of cardio
Wednesday:
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Incline dumbbell press x 10-15 reps
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Leg press x 10-15 reps
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Repeat for 3-4 sets
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30-45 seconds rest between sets
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Assisted pull up machine x 10-15 reps
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Dumbbell split squats x 10-15 reps
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Repeat for 3-4 sets
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30-45 seconds rest between sets
Thursday:
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30 minutes of cardio
Friday:
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Seated dumbbell shoulder press x 10-15 reps
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Dumbbell Romanian deadlift x 10-15 reps
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Repeat for 3-4 sets
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30-45 seconds rest between sets
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Seated cable row x 10-15 reps
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Deadlift x 10-15 reps
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Repeat for 3-4 sets
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30-45 seconds rest between sets
Saturday:
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Rest
Sunday:
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Rest
Advanced GBC Workout Techniques
Ready for the next level of GBC Training? This workout program is designed for more experienced weightlifters. There is only one rest day. You will alternate between two strength training days and one cardio day.
Monday:
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Flat dumbbell press x 10-15 reps
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Dumbbell squat x 10-15 reps
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Repeat for 3-4 sets
-
30-45 seconds rest between sets
-
Incline dumbbell row x 10-15 reps
-
Barbell lunges x 10-15 reps
-
Repeat for 3-4 sets
-
30-45 seconds rest between sets
Tuesday:
-
Incline dumbbell press x 10-15 reps
-
Leg press x 10-15 reps
-
Repeat for 3-4 sets
-
30-45 seconds rest between sets
-
Assisted pull up machine x 10-15 reps
-
Dumbbell split squats x 10-15 reps
-
Repeat for 3-4 sets
-
30-45 seconds rest between sets
Wednesday:
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30 minutes of cardio
Thursday:
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Seated dumbbell shoulder press x 10-15 reps
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Dumbell Romanian deadlift x 10-15 reps
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Repeat for 3-4 sets
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30-45 seconds rest between sets
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Seated cable row x 10-15 reps
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Deadlift x 10-15 reps
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Repeat for 3-4 sets
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30-45 seconds rest between sets
Friday:
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Bent over barbell row x 10-15 reps
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Dumbbell jump squats x 10-15 reps
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Repeat for 3-4 sets
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30-45 seconds rest between sets
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Incline barbell press x 10-15 reps
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Prone hamstring dumbbell curl x 10-15 reps
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Repeat for 3-4 sets
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30-45 seconds rest between sets
Saturday:
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30 minutes of cardio
Sunday:
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Rest
Pro Tip: Kickstart fat loss and maximize your cardio days with HIIT (high-intensity interval training) instead of steady-state cardio.
GBC Training Benefits
With any workout, it’s more than just about looking awesome. Check out the benefits GBC Training has for overall fitness.
1. One Muscle Works While the Other Recovers
By splitting upper body and lower body sets, major muscle groups like in your legs (for example) are less likely to feel fatigued sooner.
2. Increased Stamina
GBC Training is one of the best ways to improve your overall fitness. Not only do you work more muscle groups in a shorter amount of time, but you’re constantly keeping your heart rate up, leading to improved stamina.
3. Burn Calories at Rest - EPOC
EPOC or Excess Post Exercise Oxygen Consumption enables you to burn calories up to 24-48 hours after a GBC session.
4. Burn Up to 500 Calories Per Workout
By training for just 45 minutes, it’s not uncommon to burn up to 500 calories per session with GBC training.
5. Endorphins
While you’ll feel exhausted after a GBC session, you’ll likely feel pumped and euphoric as soon as an hour later!
6. Increases GH (Growth Hormone)
The key to shedding more fat and building lean muscle is naturally elevating growth hormone, which GBC Training provides in spades.
7. Shorter Workouts
Don’t have an hour to train? No problem. GBC Training allows you to get an intense sweat session in as little as 35-45 minutes, getting you in and out of the gym in no time!
Ready to Take the GBC Challenge?
Whether you’re new to fitness or a seasoned athlete, you could start seeing results from GBC Training within weeks. As always, research and consult your physician before beginning an exercise program and choose the best GBC Training plan that suits your goals.
Don’t forget to fuel your gains with the best premium supplements from Ultimate Nutrition.
Disclaimer: The information provided in our articles is for informational and educational purposes only and should not be considered medical advice. Consult a healthcare professional before starting any new nutritional product, making significant changes to your diet, or beginning a new exercise regimen. These products are not intended to diagnose, treat, cure, or prevent any disease.
