German Body Composition: Strength Training For Fast Results.
We're finishing September's intensification block where the theme was the 1-6 Method. For October, we're going to be transitioning into an accumulation block. We'll be focusing on building lean muscle mass, improving our work capacities and improving our body compositions by utilizing a concept known as German Body Composition Training.
We're getting conditioning while we're building muscle and burning fat. And the way we're going to do that is try to get a lot more density in our programming.
There are a lot of ways that we can manipulate a strength program. We can add intensity by putting more weight on the bars; like we did with the 1-6 Method. We can add volume by adding a set or maybe adding some reps; like we did with German Volume Training .
The other way we can manipulate our program is density. Density is simply more work in the same period of time. So as we're looking at how we are going to manipulate our variables to get more out of our training, and we're trying to shift towards this work capacity and body composition focus. The more we can add in a session, getting more total work in that same designated period of time, the more we're going to get closer to that goal of increasing work capacity and improving our body compositions.
The goal of this block is to take all our primary compound movements - squats, bench press, dead lifts, rows, and pull-ups and organize them in a way where you get these functional timeless movements and incorporate them in a specific way to get that desired outcome. In this case, the desired outcome is improving work capacity and body composition.
The overall theme of this block, is called German Body Composition Training. We really love the Germans and their contributions to strength training.
We'll be organizing our compound movements into total body circuits consisting of 6 exercises. When you see the workouts on our monitors, they will be indicated as A1 through A6.
Here is an example workout utilizing these protocols.
4x8, 40X0, REST 10 SECONDS
A1. Barbell Front Squats
A2. Kettlebell Goblet Squats with Heels Elevated
A3. Dumbbell Loaded Jump Squats
A4. Chin-Ups / Inverted Rows
A5. Dumbbell Bentover Rows
A6. Resistance Band Face Pulls
A1, A2, A4 and A5 are those big compound movements, and we're going to utilize a 4-second eccentric tempo for 8 reps. If you do that for time, that's 32seconds of total time under tension for 4 exercises, so we're getting up into those couple minute marks per set. And we're going to compliment that the middle A3 and end A6 with some sort of total body conditioning in this program.
WHY IT WORKS
The goal is to get about 3-4 minutes of straight continuous work, get recovery, and then go back into that training again. The energy system that is really targeted is the lactic, more aerobic type program. We can get into that fat burning utilizing that energy from fat, depleting our glucose first, which is our carbohydrate sources in our body. Burn through that and then start getting into our fat reserves and that's how we're going to manipulate and hopefully improve our body compositions.
The more density we have usually equates to a better hormonal response post workout, specifically through our anabolic hormones, growth hormones and testosterone. There is pretty good research out there looking at high density, high load, gets a really significant response from those two particular hormones. And if we're looking at changing body composition, you really want to tap into that naturally.
We can do that as long as our nutrition, sleep, and lifestyle is really in check. We can get those really optimized and maximized for the best results possible.
By the end of this block you should have a good platform and understanding of our compound movements, be in better physical shape, become stronger, more durable, more resilient and have a better body composition.
Usually leaner people are healthier. And we go on to another intensification block , which is going to be a power block next. And we're going to have a lot better prerequisite to be successful when November's Strength block comes.
At the end of the year - after everyone finishes all their strength programming, we will have covered all of the necessary components: work capacity, muscle, strength and power. We'll have this really good, balanced profile where we'er all stronger, faster, fitter, happier and healthier.
THE Abridged Version IF YOU DON'T LIKE TO READ.
The beauty of German Body Composition Training is that it is scalable to different fitness levels. You don't have to implement this training style in all its tortuous glory, you can still adapt some of its underlying principles and see remarkable success.
In the first instance, the idea of shorter rest periods is something of immense value for individuals looking to lose weight, increase volume and potentially induce a greater growth hormone release through training. Similarly the use of slower tempo speeds is something of immense value. This principle increases resistance without raising the weight and somewhat anecdotally, can provide some of the most intense pumps of your life.
Finally, this training style highlights the need for good old fashioned hard work in training programs. As anyone who has done this program's sister, German Volume Training will attest, the difficulty of the workout is often matched by its effectiveness.