German Composition Training Charles Poliquin Style (I ain't buying a $600 book!)

[mad_canada]

Hey there AM,

(note, I am 18% bodyfat at the moment.)

I have been around bodybuilding for the last six years and one style I've never done for fat loss has been a german based program.

GVT is all well and good but german composition training seems to be a better fit for fat loss.

Charles Poliquin wrote a book a while back but this is out of print and worth over $600.00 on amazon (because stupid is as stupid does).

There's an article on t-nation that looks decent. No links for met yet but Google t nation A Bowlful of Jelly

There are three templates there. Here is an example of one of them

Sample Workout 1

A1) Lying Leg Curls
Reps: 15-20
Sets: 3
Tempo: 201*
Rest: 45 seconds
Description: Pull toes in toward the body as you raise the weight and extend them away from the body as you lower the weight.

A2) Seated Cable Row to Neck
Reps: 15-20
Sets: 3
Tempo: 211
Rest: 30 seconds

B1) Seated Leg Curls
Reps: 8-10
Sets: 3
Tempo: 402
Rest: 30 seconds

B2) Incline Dumbbell Presses With Rotation
Reps: 10-12
Sets: 3
Tempo: 301
Rest: 30 seconds
Description: Use a 45-degree incline. Start with palms facing each other and pronate hands while pressing the dumbbells.

C1) Hamstring Leg Presses
Reps: 10-20
Sets: 3
Tempo: 201
Rest: 45 seconds
Description: Place feet high on platform.

C2) Seated Incline Curls
Reps: 8-10
Sets: 3
Tempo: 301
Rest: 30 seconds
Description: Use a 45-degree angle. Keep wrists cocked back.

D1) Dumbbell Shrugs
Reps: 10-12
Sets: 3
Tempo: 201
Rest: 30 seconds

D2) Swiss Ball Crunches
Reps: 8-10
Sets: 3
Tempo: 202
Rest: 30 seconds

Has anyone any experience? I'm going to run it with a CKD and see what happens.

Thanks for any input.