Its time to intensify our German Body Composition program for continued results

As human performance professionals, we’re always on the lookout for effective and efficient programs to help clients achieve their fitness goals. In last month’s training block we introduced a German Body Composition training (GBC) program.

GBCT is a unique and scientifically-backed workout program designed to help you build strength, improve your cardio conditioning, and enhance your body composition.

This month we build on that by moving from an accumulation phase to a (mixed) intensification phase. We say mixed because this is not a typical intensification phase that moves to higher speeds and/or higher percentage of percent RepMax.

Instead, it starts to do that only in the main strength exercises, and also by adding some higher velocity explosive movements.

So if you’re looking to take your fitness to the next level, or just want to try something new and effective, the GBC program is the perfect fit.

Get ready to challenge yourself and see the results you’ve always wanted.

The Workouts

The workouts are comprised of compound strength movements, high-rep kettlebell exercises, and intense cardio intervals.

The combination of these elements creates a program that is not only challenging, but also highly effective in;

raising your heart rate
increasing lactate accumulation
boosting your metabolism

The program is structured to allow you to perform more total work in each session and to keep your heart rate elevated for maximum calorie burn.

Getting Stronger

During the 1^st superset, this program differs from traditional high repetition schemes. Instead, we are using heavy weights and lower reps.

One of the key elements of this program is autoregulating the weight for your main compound strength movements.

Each week, you’ll perform a rep test set to determine the correct weight for the following week. This allows you to continually increase the intensity of your workouts and to see continual improvements in your strength and fitness.

Work Density

One of this month’s goals is to increase the total amount of work done. More work in the same time equates to more work density. Density

In addition to the strength and cardio components, the program also includes a high-intensity cardio interval in the second superset. This helps to further raise your heart rate and lactate accumulation, leading to even greater calorie burn and fat loss.

Whether you’re a seasoned gym-goer or just starting out, this program is designed to be highly effective and challenging, with results you can see and feel.

The Program Structure

The program consists of three full-body strength training sessions per week, with each session lasting approximately 50-60 minutes.

Block A is structured around compound exercises including front squats, deadlifts, and bench press, with a focus on building strength. This block utilizes autoregulated rep tests on the main compound strength movement, allowing you to continually adjust the load to maximize gains.

In Blocks B & C, you’ll increase the repetitions in compound exercises are paired with high-intensity cardio intervals, designed to increase heart rate and lactate accumulation, leading to an increase in growth hormone, a key hormone for fat loss.

The program also incorporates the use of supersets, pairing upper and lower body exercises, allowing for a higher heart rate and more total work to be done in a workout.

Nutrition for GBC – Based on Your Goals

Nutrition plays a crucial role in any fitness program, and this GBC program is no exception. The right combination of calories, carbohydrates, and macronutrients can make all the difference in helping you achieve your goals.

Protein

For everyone, adequate quality protein is a good start. A protein shake can be a useful strategy for this GBCT program, whether the goal is mass gain or fat loss. Here’s how:

Mass Gain: Protein is essential for building and repairing muscle, so consuming an adequate amount of protein is crucial for those looking to gain mass. Drinking a protein shake after a workout can provide the body with the necessary protein to fuel recovery and promote muscle growth.

Fat Loss: Consuming a protein shake before or after a workout can help increase satiety, reduce cravings, and improve overall calorie control, which can support fat loss efforts. Additionally, drinking a protein shake post-workout can help promote muscle preservation, which can help maintain a higher metabolism and support long-term fat loss.

For Your Goals

You can also alter your nutrition based on your goals.

For muscle gain:

Increase total calorie intake: Consuming a surplus of calories is necessary to support muscle growth. A moderate calorie surplus of 250-500 calories above maintenance level can help increase muscle mass.
Increase carbohydrate intake: Carbohydrates provide energy for intense exercise and support muscle growth, so increasing carbohydrate intake may be necessary to support muscle gain. Aim for a diet that is 40-60% carbohydrates, with the remainder split between protein and fat.

For fat loss:

Reduce total calorie intake: Consuming a calorie deficit is necessary to lose body fat. A moderate calorie deficit of 250-500 calories below maintenance level can help achieve fat loss.
Moderate carbohydrate intake: While carbohydrates are important for energy, reducing carbohydrate intake can help create a calorie deficit. Aim for a diet that is 30-50% carbohydrates, with the remainder split between protein and fat.

It’s important to keep in mind that individual calorie and macronutrient needs can vary, so it’s best to work with a registered dietitian or nutritionist to create a personalized plan that supports your goals.

Upgrading Your Results

We’ve already talked about the importance of proper nutrition, but there are other factors you can consider to maximize your progress. Optimizing both your recovery and supplements can boost your results.

Supplements for GBC

There are several research-backed supplements that can help improve fat loss and support your muscle growth during this program. These include caffeine, green tea extract, and creatine among others.

Caffeine & Green tea

Caffeine and green tea have been shown to have thermogenic effects, meaning they can increase energy expenditure and fat oxidation.

Consuming caffeine has been shown to boost metabolism, increase thermogenesis and enhance physical performance. Green tea contains a catechin called EGCG, which has been shown to increase fat oxidation, boost metabolism and decrease body weight.

So consider having that cup of green tea before your next GBC session..

Creatine

Most people think of creatine as a muscle building supplement. However, it can be used as a supplement to support a healthy weight loss. Creatine supplementation can help increase muscle mass and strength, which can increase overall metabolism and contribute to fat loss as part of a calorie-controlled diet and exercise program.

Additionally, creatine can also improve high-intensity exercise performance, allowing for more intense and effective workouts, which can lead to improved body composition and potentially, fat loss.

Lifestyle

Additionally, there are other lifestyle habits that can boost the effectiveness of this program. Getting sufficient sleep, staying hydrated, and reducing stress are helpful. Things like meditation, red light or yoga are all great examples of ways to support your training and help your body recover faster.

23.2 Summary

In conclusion, this GBC program is a comprehensive approach to getting lean that takes into account both strength training and cardio to help you reach your goals.

Whether you’re looking to lose fat, build muscle, or improve your overall fitness, incorporating this program into your routine is sure to provide you with noticeable results in a short amount of time.

With proper nutrition, supplementation, and supportive lifestyle habits, you’ll be on your way to reaching your goals in no time!

When athletes and coaches talk about accumulating blood lactate, they are generally focused on the work and conditioning aspects of exercise. It’s not usually thought about in terms of fat burning.

However, in this article we’ll explore a different side. How accumulating blood lactate during a workout can stimulate the secretion of human growth hormone (HGH) and promote fat burning.

blood lactate test — *coaches and athletes often test blood lactate during workouts*

What are Lactate and HGH?

Lactate is a byproduct of exercise that forms when your muscles use glucose for energy. As you exercise harder, your muscles produce more lactate, which accumulates in the blood. HGH, on the other hand, is a hormone produced by the pituitary gland. It plays a crucial role in regulating growth, metabolism, and body composition.

The Benefits of Lactate and HGH

Studies have shown that accumulating blood lactate during exercise can stimulate the secretion of HGH. This is great news for those looking to improve their body composition.

That’s because HGH promotes fat burning and helps to build lean muscle mass. When you exercise at high intensity and push yourself to the limit, your body produces more HGH, which can lead to better body composition results.

How to Accumulate Lactate

*You need to exercise intensely enough to accumulate blood lactate*

To accumulate lactate, you need to exercise at a high intensity. High-intensity interval training (HIIT) is one of the best ways to achieve this. HIIT involves short bursts of intense activity followed by rest periods. This type of workout allows you to push your muscles to the limit, producing more lactate and stimulating the secretion of HGH.

Another way to do this without high-intensity intervals is to use supersets with higher reps.

Superset training involves performing two or more compound exercises back-to-back without any rest in between, leading to an increase in heart rate and lactate production. A German Body Composition training program is an example of using this strategy.

These training methods create a high-intensity workout, allowing you to push your muscles to the limit and stimulate the secretion of HGH, leading to improved body composition results.

Benefit from Accumulating Blood Lactate

In conclusion, accumulating blood lactate during exercise is a great way to stimulate the secretion of HGH and promote fat burning.

This can lead to better body composition results, including an increase in lean muscle mass and a decrease in body fat. So the next time you hit the gym, push yourself to the limit and take advantage of the benefits of lactate and HGH.

References:

Bishop, D., & Turner, P. (2016). Influence of acute lactate and hydrogen ion accumulation on growth hormone and cortisol secretion. Sports Medicine, 46(6), 825-836.
von Schulsenger, J., Verges, S., Vieux, N., Salleron, J., Barbier, B., Le Gallais, D., … & Sagot, J. M. (2013). The impact of high-intensity intermittent exercise on lactate and growth hormone responses. Journal of Sports Science and Medicine, 12(2), 314.

Human Performance 23.2 – GBC Intensification