ACCUMULATION 1
GERMAN BODY COMP 1
TRAIN SMART. TRAIN HARD.
© Copyright 2016, KILO Strength Society
H O W
T O
R E A D
Y O U R
T R A I N I N G P R O G R A M
A C C U M U L A T I O N
V S
I N T E N S I F I C A T I O N
The goal of Accumulation (ACC) Phases is to create a training adaptation through volume. Emphasizing volume
will improve work capacity and serve as a trigger to facilitate hypertrophy. In order to optimize performance,
hypertrophy must be developed first to serve as a base to be able to exert more strength.
The goal of the Intensification (INT) Phases is to create neuromuscular adaptation through training at higher
intensities. In strength training, intensity refers to the amount of weight being used relative to your one rep
maximum (1RM). Your 1RM is equal to 100% intensity. Emphasizing intensity in strength training will improve
motor unit recruitment to facilitate the development of strength.
Accumulation and Intensification Phases stress different ends of the Neural-Metabolic Continuum.
Accumulation Phases have lower intensities, higher volume, and stress the metabolic end of the continuum.
Intensification Phases have higher intensities, lower volume, and stress the neural end of the continuum. For
optimal results we want to stress both ends of the continuum without losing the adaptations previously trained,
which is why we alternate back and forth between Accumulation and Intensification Phases.
All of the programs we have created are three weeks long. We have found this to be the optimal length of time to
train a specific stimulus and create adaptation without detraining the other end of the Neural-Metabolic
Continuum. When we are stressing one end of this continuum, we are "resting" the other end of the continuum.
This allows us to train for longer periods of time without needing a break and avoiding the risk of excess fatigue.
t r a i n i n g
m a t r i x
The Training Matrix provided with your program shows the optimal way to schedule your training sessions
throughout the week.
Each row represents one week, and each column represents a specific day. The specific training session (Upper
Body 1, Posterior Chain, Arms & Shoulders, etc.) you should complete each day will be specified within the
Training Matrix.
MONDAY
CHEST
& A
B
CK
TUESDAY
WEDNESDAY
LOWER BODY
OFF
THURSDAY
A
RMS
&
FRIDAY
A
SHOULDERS
E X E R C I S E
POSTERIOR CH
IN
SATURDAY
SUNDAY
OFF
OFF
O R D E R
The first column of the training program will be the Exercise Order. The order in which you perform the
exercises within the program will be assigned a letter (A, B, C, D, etc.) and number system (A1, A2, B1, B2,
etc.). Complete all the A exercises before moving onto exercises labelled B, then complete the B exercises before
moving on to the C exercises, etc. If there is a stand-alone letter assigned to the exercise (shown below), this
indicates that this exercise is completed by itself for all designated sets and reps with the prescribed rest period
taken between sets.
EXERCISE ORDER
EXERCISE
SETS
REPS
TEMPO
REST
A
SQUAT
4
10
40X0
180
H O W
T O
R E A D
Y O U R
T R A I N I N G P R O G R A M
E X E R C I S E
O R D E R
C O N T.
If the letter is followed by a number, this indicates that there are two or more exercises to complete before
moving on to the next series of exercises. In the example below there are three exercises that you are completing
within the A Series. You would perform A1, rest 15 seconds, perform A2, rest 15 seconds, perform A3, rest for
180 seconds before returning to A1 and repeating this for the designated number of sets.
EXERCISE ORDER
EXERCISE
SETS
REPS
TEMPO
REST
A1
FRONT SQUAT
4
6
4010
15
A2
SQUAT
4
8
3010
15
A3
PENDULUM SQUAT
4
10
2010
180
S E T S
The third column after the specified exercise is the number of sets to complete. The sets tell you how many
times you will repeat the prescribed repetitions for the specified exercise. There will be a prescribed rest time to
take between each set. Complete all the assigned sets before moving onto the next exercise.
EXERCISE ORDER
EXERCISE
SETS
REPS
TEMPO
REST
A1
OVERHEAD PRESS
4
10
4010
90
A2
CHIN-UP
4
10
4010
90
B1
BENCH PRESS
3
12
3010
90
B2
SEATED ROW
3
12
3010
90
In the example above, you start with the A exercises. Perform A1 for 10 reps, rest 90 seconds, then complete the
10 reps of A2, rest 90 seconds then return back to A1 for Set 2. You complete this for a total of 4 sets. After you
have completed the designated 4 sets for the A series, move onto the B series.
R E P E T I T I O N S
The fourth column will be the prescribed repetitions. A repetition is the number of times you perform a specific
exercise. The number of repetitions can be displayed in several different ways. Repetitions may be displayed as
a specific number, or several specific numbers, e.g. 12,10,8,12 or 5,5,5,3,3,3. When displayed in this manner,
each number represents a set.
EXAMPLE
EXERCISE ORDER
EXERCISE
SETS
REPS
TEMPO
REST
A
SQUAT
4
12,10,8,12
4010
180
In this example, for set 1 you complete 12 repetitions, set 2 you complete 10, set 3 you complete 8, and then in
set 4 you complete 12.
H O W
T O
R E A D
Y O U R
T R A I N I N G P R O G R A M
T E M P O
The fifth column specifies the tempo of each exercise. Tempo is the speed at which you will perform one
repetition. Tempo is written as four digits to represent how each portion of the movement should be completed.
The first number represents the eccentric muscle action. The eccentric muscle action is when the muscles of the
exercise are lengthening. Examples of this are going down in a squat or lowering yourself during a chin-up. This
will not always be the first action you complete within an exercise. Exercises such as deadlifts, chin-ups and
rows all start with a concentric muscle action.
The second number is the duration of the pause in the stretched position. This pause is after the eccentric
contraction and before the concentric contraction, e.g. at the bottom of a squat, or when the bar is at your chest
in a bench press.
The third number is the concentric muscle action. The concentric muscle action is when the agonist muscle
shortens to overcome the resistance. The digit to represent this phase can be a number, indicating how many
seconds it should take to lift the weight, or it could be an X, to represent Intended Maximal Concentric
Acceleration (IMCA). IMCA refers to accelerating the concentric action of the repetition as fast as possible,
irrespective of the actual velocity of the barbell.
The fourth number is the time of pause in the contracted position, e.g. the top of a chin-up, or the locked-out
position of a squat. This pause is after the concentric contraction and before the eccentric contraction.
Example of how to apply this system from the starting point of an exercise:
SQUAT - 4210 TEMPO
This exercise starts with the agonist muscles in the shortened position and the first muscle action is the eccentric
4 second eccentric to lower yourself into bottom position
2 second pause in bottom of the squat
1 second concentric to overcome the resistance and stand up
0 second - no pause before next rep
CHIN-UP - 3112 TEMPO
This exercise starts with the agonist muscles in the lengthened position and the first muscle action is the
concentric
1 second concentric to lift yourself up
2 second pause with your chin over bar
3 second eccentric to lower yourself into full hang position
1 second pause in hanging position before lifting yourself again
Need more help understanding tempo? Watch the video here.
r e s t
The final column shown on the program indicates the rest interval between exercises. The rest interval is written
in seconds. After you have completed the designated number of reps for the exercise, rest for the prescribed time
before moving onto the next exercise.
P R O G R A M
S P E C I F I C
o v e r v i e w
A c c u m u l a t i o n
1 -
G e r m a n
B o d y
C o m p
1
This program is the most basic variation of German Body Composition. You will be alternating back and
forth between a lower body and an upper body exercise. This will create peripheral heart action which
encourages the blood to move around the entire body, helping to disperse lactate around the body
throughout the workout. Dispersing lactate will help reduce localized fatigue, allowing for greater loads to
be used with this training method.
l o a d i n g f o r
f a t
l o s s
p r o g r a m s
Strict adherence to tempo and rest intervals is necessary for optimal results. It is crucial that you choose a
weight that will bring you to failure or close to it on each set. The critical drop off point for fat loss
methods is 20%. This means it is acceptable to reduce the weight by up to 20% from the first set to the last
set on a given exercise. If you fail to complete all of the prescribed repetitions, do not change the weight
for the next training session and aim for achieving the prescribed repetitions.
a c c 1 g e r m a n
b o d y
c o m p
t r a i n i n g
MONDAY
TUESDAY
WEDNESDAY
m a t r i x
THURSDAY
FRIDAY
SATURDAY
SUNDAY
FULL BODY
1
FULL BODY
2
OFF
FULL BODY
1
FULL BODY
2
OFF
OFF
FULL BODY
1
FULL BODY
2
OFF
FULL BODY
1
FULL BODY
2
OFF
OFF
FULL BODY
1
FULL BODY
2
OFF
FULL BODY
1
FULL BODY
2
OFF
OFF
FULL BODY 1
A1
LUNGE - ALTERNATED - BB
3
12
2010
60
A2
ROW - BENT-OVER - EZ BAR - MEDIUM GRIP - SEMI-SUPINATED
3
12
3011
60
B1
LEG CURL - LYING - FEET NEUTRAL - DORSIFLEXED
3
10
4010
60
B2
PRESS - SEATED - DB
3
12
4010
60
C1
LEG PRESS - MEDIUM STANCE
3
20
3010
60
C2
PULLDOWN - MEDIUM GRIP - PRONATED
3
12
3011
60
D1
BACK EXTENSION - INCLINE
3
15
3010
60
D2
FLY - FLAT - DB
3
12
3110
60
FULL BODY 2
A1
SQUAT - HEELS ELEVATED - BB
3
12
4010
60
A2
ROW - SEATED - CLOSE GRIP - NEUTRAL
3
12
3011
60
B1
LEG CURL - LYING - FEET NEUTRAL - DORSIFLEXED
3
10
4010
60
B2
PRESS - FLAT - DB - PRONATING GRIP
3
12
4010
60
C1
LUNGE - WALKING - BB
3
12
2010
60
C2
PULLDOWN - LEAN 45° - WIDE GRIP - PRONATED
3
12
3011
60
D1
REVERSE HYPER
3
15
2011
60
D2
LATERAL RAISE - SEATED - DB
3
15
3010
60