Are you looking to sculpt a ripped physique without spending hours in the gym? Of course you are! Then try this German body composition workout
German body composition (GBC) training was introduced by the late, legendary strength coach Charles Poliquin around 20 years ago.
It’s an advanced protocol involving intense supersets and giant sets that keep your muscles firing on all cylinders without a moment’s rest. It’s a full-body blitz that targets multiple muscle groups at once.
In a 2002 study, researchers investigated the impact of GBC-style training on body composition. They found that participants who followed a GBC programme for 12 weeks saw significant reductions in body fat and increases in lean muscle mass.
The study concluded that GBC training is an effective way to improve body composition.
With GBC, compound movements take centre stage. Needless to say, lifting heavy weights with minimal rest is very hard work.
But because the metabolic demand is through the roof, you will torch through calories while building both muscle and strength.
GBC ROUTINE
This is a sample four-day plan as seen on poliquingroup.com
MONDAY & THURSDAY
Giant set 1
1a. Front squat 4 x 4-6
Rest 10 secs
1b. Back squat (with heels elevated) 4 x 8-10
Rest 10 secs
1c. Jump squat 4 x 12-15
Rest 10 secs
1d. Chin-up 4 x 4-6
Rest 90 secs, then return to 1a
Giant set 2
2a. Wide-grip pulldown 4 x 8-10
Rest 10 secs
2b. Sled drag face pull 4 x 15-20
Rest 90 secs, then return to 2a
TUESDAY & FRIDAY
1a. Deadlift 4 x 4-6
Rest 10 secs
1b. Lying leg curl 4 x 6-8
Rest 10 secs
1c. Snatch jump 4 x 12-15
Rest 90 secs, then return to 1a
2a. Dumbbell shoulder press 4 x 4-6
Rest 10 secs
2b. Incline dumbbell bench press 4 x 8-10
Rest 10 secs
2c. Supine med ball chest pass 4 x 12-15
Rest 90 secs, then return to 2a
