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 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.
During the 1st 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.
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.
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..
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.
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.
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!