German Body Composition – Lose Fat & Build Muscle

07th August * 3 min read

GBC – The most effective way for fat loss and building muscle…

At Fitness HQ we spend a lot of time amending and improving our fitness courses to incorporate some of the most up to date training methods, research and trends so that when our students complete their qualification they are well equipped to work with most types of clients. Our personal trainer courses are amongst the best in the UK and we often go above and beyond the recommended content to ensure you are educated to the highest standard possible. During our personal training qualifications we deliver a wide range of advanced training methods and one method in particular which we like to discuss and teach is German Body Composition training.

From experience, German Body Composition training when done right is one of the most effective methods for burning fat and building muscle simultaneously. But be warned, it’s not an easy method and you really need to push your limits to get the most out of it.

What is German Body Composition (GBC) training?

GBC in short is a form of resistance training which comprises of 2 or more exercises, has very little rest between exercises and sets and usually comprises of high reps. In turn this results in an increase of lactate in the blood which is an energy substrate or a fatiguing by-product of the lactate energy system. Elevated levels of blood lactate in the short term is a good thing because, elevated blood lactate results in elevated levels of Growth Hormone which is released by the pituitary gland. Elevated levels of Growth Hormone burns fat! GBC ideally should consist of opposing muscles, opposite movements or upper body and lower body exercises.

Where did GBC come from?

One of the earliest references we can find in relation to elevating blood lactate is Hala Rambie. Hala was a scientist who discovered that elevating blood lactate accelerates fat loss. Since then, ‘fitness gurus’ and elite coaches such as Charles Poliquin have popularised this method through achieving outstanding results with their athletes and clients.

Who is it good for?

Everyone – providing they have no health conditions. GBC training has resulted in outstanding results with elite athletes, the average gym goers and also physique competitors. However, please bear in mind the intensity of this training system is high. Therefore beginners or clients who don’t have a foundation level of fitness may struggle.

Why does it work so well?

In short, because of the elevated levels of Growth Hormone! It is reported that GBC training can elevate the amount of Growth Hormone released by the pituitary gland up to 9 times more than average. Wow, that is huge!!

Growth Hormone can accelerate fat loss and some theorists suggest that an elevated level of Growth Hormone linearly improves the ability to burn fat.

Example workouts:

Now for the fun bit: we have outlined an example GBC training programme below. But, before you start, we strongly advise that you consult a physician or health professional to make sure you are in a position to complete the workouts safely.

N.B – To gain the most out of these workouts we recommend that you have a stopwatch to be strict with your rest periods and also where it states the target reps, these need to be maximum weights. E.g. if it says 12 reps then you must not be able to perform 13 and the 12th rep needs to be maximum effort. Take 3 minutes rest between exercises A and B etc.

Session 1 (Monday):

Exercise Sets / Reps Rest Tempo
A1. Barbell Squats 4 x 12 30s 3010
A2. Barbell Military Press (Standing) 4 x 12 30s 3010
B1. Walking Lunges 4 x 12 (24) 30s 2010
B2. Incline DB Chest Press 4 x 12 30s 3010
C1. Leg Extensions 4 x 12 30s 3010
C2. Dips 4 x 12 30s 3010

Session 2 (Wednesday)

Exercise Sets / Reps Rest Tempo
A1. Deadlifts 4 x 12 30s 3010
A2. Chin Ups (Add weight if needed) 4 x 12 30s 3010
B1. Flat Bench Press 4 x 12 30s 2010
B2. Seated Row / Bentover Row 4 x 12 30s 3010
C1. Hamstring Curls 4 x 12 30s 3010
C2. Lateral Raises 4 x 12 30s 3010

Session 3 (Friday)

Exercise Sets / Reps Rest Tempo
A1. Front Squats 4 x 12 30s 3010
A2. Single Arm DB Row 4 x 12 30s 3010
B1. DB Shoulder Press Neutral Grip 4 x 12 30s 2010
B2. Lat Pull Down 4 x 12 30s 3010
C1. Leg Press High & Wide 4 x 12 30s 3010
C2. Cable Chest Crossovers 4 x 12 30s 3010

If you are considering a career as a personal trainer then please check out your nearest academy: Manchester, Leeds, Liverpool, Newcastle, Cardiff, Southampton, London and Dublin – Ireland. Our courses are widely considered as some of the best available and we can help you access funding to cover the cost of the course.

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