Poliquin's German Body Composition

  1. Poliquin's German Body Composition


    No, not GVT.

    I just started GBC and I gotta say it's kicking my ass. Granted I've had a few months out of the gym but still...I like it

    Anybody else try this? I'm gonna follow it for the six weeks and see how it goes...


  2. Nobody has any input?

    So far I'm really liking this. It is leaving me rediculously sore and the workouts are very, very intense. I guess I'll post an update after the six weeks...

  3. Curious to see your results good luck!
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  4. Quote Originally Posted by SoCo4Fun View Post
    Nobody has any input?

    So far I'm really liking this. It is leaving me rediculously sore and the workouts are very, very intense. I guess I'll post an update after the six weeks...
    I've done on many occasions. Its a spin on lactic acid training. Make sure that you involve enough muscle groups and volume per session to get the intended results.

  5. So far I really like it...I'm about 10 days in and it kicks my ass...I definitely am going with very compound exercises...It's very difficult to judge what weight to use...

  6. Here is the routine I've been following:

    Day One: Chest and Back

    A1. 6 Incline Dumbbell Presses at 45-degree angle
    Rest 10 seconds
    A2. 12 Incline Barbell Presses at 45-degree angle
    Rest 10 seconds
    A3. 25 Incline Dumbbell Press at 30-degree angle
    Rest 2 minutes
    Repeat 3 times

    B1. 6 Weighted Chins
    Rest 10 seconds
    B2. 12 Bent-over Rows
    Rest 10 seconds
    B3. 25 Seated Cable Rows to Neck
    Rest 2 minutes
    Repeat 3 times

    Day Two: Legs

    A1. 6 Squats
    Rest 10 seconds
    A2. 12 Lunges
    Rest 10 seconds
    A3. 25 Leg Extensions
    Rest 2 minutes
    Repeat 3 times

    B1. 6 Leg Curls
    Rest 10 seconds
    B2. 12 Romanian Dead Lifts
    Rest 10 seconds
    B3. 25 Reverse Hypers or Back Extensions
    Rest 2 Minutes
    Repeat 3 times

    Day Three: Off

    Day Four: Arms and Shoulders

    A1. 6 Seated Dumbbell Presses
    Rest 10 seconds
    A2. 12 Seated Lateral Raises
    Rest 10 seconds
    A3. 25 Lateral Raises with Cables
    Rest 2 minutes
    Repeat 3 times

    B1. 6 Dips or Close-Grip Bench Presses
    Rest 10 seconds
    B2. 12 Decline Barbell Extensions
    Rest 10 seconds
    B3. 25 Cable Pressdowns
    Rest 2 minutes
    Repeat 3 times

    C1. 6 incline Dumbbell Curls
    Rest 10 seconds
    C2. 12 Standing Barbell Curls
    Rest 10 seconds
    C3. 25 Standing Pulley Curls
    Rest 2 minutes
    Repeat 3 times

    Taken from:
    http://www.t-nation.com/free_online_...g_for_fat_loss

  7. Some early feedback:

    Background:
    I haven't trained anything like this in probably 10 years (high school wrestling). I normally lift heavy with moderate to low reps ( 6 - 10) with 45 - 60 seconds rest between sets and up to 3 or 4 minutes between exercises. Occasionally, I superset smaller muscle groups like bis and tris. Also, I'm coming back from a roughly 3 month hiatus from lifting, using this routine to get back in shape and shed a little fat before I start lifting heavy again.

    Feedback:

    I've noticed that I'm quickly regaining my strength in the 6 rep sets and even the 12 rep sets but the 25 rep sets aren't moving much. Also, the more the 6 and 12 rep sets go up the harder it gets to complete all 3 sets of each circuit. This makes perfect sense to me. Another point is I decided to try running on an off day last week...I haven't run in a very long time and found that my cardiovascular endurance is WAAAAY above where it has been in a long time...running was almost easy for me...

    More feedback later...
  

  
 

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