GERMAN
B O D Y COMP
PROGRAM
2nd Edition
Burn fat and build muscle with the
program that uses weight training
for weight loss
The Poliquin Group™
Copyright © 2018, Poliquin Performance Center 2, LLC. All rights reserved First
Edition, 2006
All materials, content and forms contained on or in this publication are the
intellectual property of Poliquin Performance Center 2, LLC, and may not be copied,
reproduced, distributed or displayed without the expressed written permission of
Poliquin Performance Center 2, LLC.
Poliquin Performance Center 2, LLC, does not warrant, either expressly or implied,
the accuracy, timeliness, or appropriateness of the information contained in this
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relying on the information provided in this publication. Poliquin Performance Center
2, LLC, also disclaims all liability for any material contained in other publications.
Notice: Before beginning any exercise program, consult with your physician to ensure
that you are in proper health. This book is not meant to provide medicine advice; you
should obtain medical advice from your private health care practitioner. No liability is
assumed by the Poliquin Group for any of the information contained herein.
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GERMAN BODY COMP
INTRODUCTION.................................................................... 1
Chapter 1
The Best Way to Lose Fat.................................................... 3
Chapter 2
The Heart of the Matter...................................................... 9
Chapter 3
The German Body Comp Program......................................... 17
Chapter 4
Program Design Essentials................................................. 21
Chapter 5
The Workouts..................................................................... 27
Chapter 6
The Exercises . . ................................................................... 43
Chapter 7
German Body Comp for Athletes . . ........................................ 75
Appendix A
Q&A about German Body Comp............................................ 79
Appendix B
Circuit Training vs. Conventional Training . . ......................... 87
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INTRODUCTION
The German Body Comp Program approached weight loss entirely
from the point of view that aerobics are not necessary to lose fat and
still enjoy maximum cardiovascular health. It was first introduced to
the mainstream fitness community in a mainstream magazine article
published in 1994, a book called Manly Weight Loss published in 1998,
followed by the German Body Comp Program published in 2006.
Gleaned from research from a top German exercise scientist, German
Body Comp (GBC) workouts use only resistance training for weight loss.
Key to this program is increasing the body’s ability to produce growth hormone for maximal fat loss. The result is a program that will help you build
strength and muscle while burning maximum fat for a cut, lean look.
The major difference between this book and the 2006 version is it
contains the original German Body Comp workouts published in 1998
(now out of print). The workouts published in 2006 GBC book are effective, but there has been considerable interest in seeing the original
published workouts that started it all. And with good reason.
It’s a fact that millions of people are overweight or obese, and it’s also
a fact that a lot of people who need to lose weight don’t like aerobics.
But if someone is struggling with excess bodyfat and doesn’t want to
do aerobics, where do they turn? The answer is not to be found in your
gym’s “cardio area,” but on the other side of the gym where you’ll find
the barbells, dumbbells, and squat racks.
You may be surprised and skeptical at this revelation, but you can
use weight training to lose weight. That’s what this program is about.
Everyone knows you can lose weight with aerobic exercise, but the
German Body Comp (short for body composition) program is about
weight loss without aerobics. Sure, if you love aerobic exercise you can
go ahead and include some cardio it in your program, but we’ll show
you how GBC works using no aerobic exercise at all and can help you
achieve your goals faster!
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German Body Comp Program is filled with practical information, and
detailed workouts to help lower your bodyfat while increasing strength
and lean muscle mass. So let’s get going because, as Iron Game enthusiasts say, “The weights don’t lift themselves!”
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German Body Comp
CHAPTER 1
The Best Way to Lose Fat
Since the early 70s, weight training has undergone countless attacks
from the medical community, fitness experts, and even strength
coaches.
In the ’70s, orthopedic surgeons told us that bouncing out of the bottom position during cleans and snatches would cause permanent knee
damage. In the ’80s, the aerobic community claimed that weightlifting
could not improve cardiovascular fitness. In the ’90s, strength coaches
told us that explosive weightlifting exercises were not specific to most
sporting movements, and in the following two decades the industry
was flooded with countless Internet experts with conflicting ideas that
made it difficult to figure out fitness.
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The scientific community has put to rest many of the ridiculous myths
about weight loss, but one particularly aggravating claim is still causing conflict: that weightlifting is an ineffective way to lose fat.
Fitness writers and exercise gurus have pointed out that fat is not the
primary energy source during any type of weight training. That’s true,
but it’s incorrect to assume that weight training is therefore an ineffective way to lose fat. In fact, weight training raises your metabolism,
which is the rate at which you burn calories.
Not only does weightlifting burn fat during the activity but also after
the workout is completed – and the effect lasts longer than it does
with aerobic exercise. In other words, when you look at an entire day
of activities, a competitive weightlifter will burn more fat from their
workout than an aerobically-trained athlete will from theirs. Despite
the evidence some fitness gurus where still not convinced. One such
individual was Covert Bailey.
Covert Bailey’s diet and fitness books have sold over six million copies,
and in one of them, The Fit or Fat Woman, Bailey made the following
comment about the low bodyfat levels of a large number of competitive weightlifters with low bodyfat: “They watch their diets carefully
and get into aerobic activities without thinking much about them. They
play a little backyard basketball or soccer, both of which lower body fat
like crazy, without listing the activity as part of their exercise program.”
Nonsense!
Concerning aerobic exercise, a 12-week study on obese women who
performed aerobic activity that was published in 1998 in the International Journal of Sports Nutrition. The group that did aerobic exercise
lost an average of only 1.3 kilos (2.9 pounds), leading head researcher
Alan Utter to conclude, “Moderate exercise training has a minor, nonsignificant effect on fat mass.”
For those interested in looking at the preponderance of research on
aerobic training and weight loss, an extensive review was published in
Cochrane Database of Systematic Reviews 2006. The review looked at 43
studies involving 3476 participants, with the last search being conducted in January 2006. Although the researchers found many bene4
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fits of low intensity exercise, such as improving cardiovascular health,
this type of exercise “resulted in small weight losses across studies.”
However, they found that increasing the intensity of the exercise did
“increase the magnitude of weight loss.”
On a larger scale, in a review of 493 studies on aerobic exercise between 1969 and 1994, researchers found that 15 weeks of aerobic
exercise typically produced a weight loss of only 3.3 kilos (7.3 pounds).
In addition to those disappointing results, there is also a risk that too
much aerobic exercise may increase body fat: A study on aerobics instructors found that those instructors with the highest body fat levels
were the ones who taught the most classes, a phenomenon that led to
the creation of the term “Chunky Aerobics Instructor Syndrome.”
One of the best studies on the effects of the sport of weightlifting on
fat loss was headed by former competitive Olympic lifter and weightlifting coach Mike Stone, Ph.D. His paper “Cardiovascular Responses
to Short-Term Olympic Style Weight-Training in Young Men” was published in the Canadian Journal of Applied Sport Sciences in 1983. In eight
weeks, using conventional weightlifting training protocols, the subjects
decreased their body fat by six percent and increased their lean mass
by four percent. Most overweight individuals would be quite interested in a program that could achieve results such as these without any
specific diet.
A recent trend is to combine high-rep weightlifting movements with
interval training. A 2013 study at Ohio State looked at such a training system, following individuals who trained five days a week for 10
weeks. Of the subjects who completed the follow-up assessment, the
male participants’ body fat decreased from 22.2 percent to 18 percent
and the female participants’ decreased from 26.6 percent to 23.2 percent. These results are not as impressive as those in Stone’s study, but
are still excellent. The problem here is that we don’t know how much
of that fat loss is attributable to the weightlifting and how much to the
other types of exercise.
The snatch and the clean and jerk are often regarded as “large amplitude activities,” such that they move the body through a large range of
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motion and therefore use a lot of muscle. That’s what makes these lifts
great calorie burners, and is why the GBC program focuses on multijoint exercises that use a large amount of muscle mass.
The physiological effects of weightlifting were examined in “Unique
Aspects of Competitive Weightlifting,” a study published in 2012 in
the journal, Sports Medicine. Researchers Adam Storey and Heather K.
Smith found that caloric expenditure during moderate-to-high volume
weightlifting training “…is comparable with the metabolic cost incurred
by high-volume circuit-style resistance exercise.”
Storey and Smith’s paper also looked at growth hormone production.
Growth hormone production is related to fat loss and is the basis of
the German Body Comp program. Storey and Smith said that “…4.513-fold increases in GH [growth hormone] have been reported in male
weightlifters in response to their high-intensity, high-power training.”
This begs the question, “What is the optimal intensity level for maximal growth hormone production?”
There is solid research from respected sport scientists, such as William Kraemer, PhD, that the optimal rate of growth hormone production appears to be around 70-75 percent of an individual’s one-repetition maximum (1RM) in an exercise. However, this percentage is
seldom achieved in many of the popular workout protocols that use
high-rep Olympic lifts; by having individuals do the lifts but keeping the effort around 50 percent of the 1RM, there is little effect on
growth hormone production. According to many European weightlifting coaches, the average training weight of European lifters is about
75-80 percent of their 1RM; they don’t bother recording weights under
70 percent, as they don’t believe these weights offer a sport-specific
training effect.
There are few research studies on the body fat levels of weightlifters,
but one reference is the textbook Sport Nutrition by Asker Jeukendrup,
PhD, and Michael Gleeson, PhD (Human Kinetics, 2010). This book
lists the body fat levels of athletes in many different sports. For male
weightlifters the range was 9-16 percent; for ice hockey players, 8-15
percent; volleyball, 11-14; and tennis players, 12-16. For a more empiri6
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cal perspective, attend a local weightlifting competition and you’ll find
it rare to find any competitors who are even close to being overweight.
Yes, there are some heavyweight lifters who have excessive body fat,
but they are not representative of the sport as a whole.
There are many exercise protocols that can help individuals lose
weight, and weight training definitely has many advantages over
aerobic training. It’s a great calorie-burner and growth hormone producer, and it can even help you pack on some solid pounds of powerful
muscle!
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CHAPTER 2
The Heart of the Matter
One of the most common questions about the German Body Comp
program comes from individuals concerned about the health of their
hearts who ask, “Where are the aerobics?” It seems everyone equates
aerobics with good health and a strong heart.
Heart disease is still the number-one killer in the US overall, and it’s
easy to understand that most of us would like to avoid the risk of becoming another statistic of the American Heart Association. However,
it seems that some in the aerobic community want to convince us that
aerobics is the only form of exercise that is good for your heart. This is
simply not true.
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No matter what the sport, most athletes believe that the greatest sport
in the world is their own. Karate instructors brag about the discipline
and self-confidence that martial arts develop, swimmers are proud
that their sport uses “every muscle in the body,” and golfers insist that
golf is a lifestyle, not a game. When it comes to distance running, we
often find its enthusiasts believe running is the greatest thing since
smart phones, and their mission is to convert as many people as possible to their sport.
One such runner is Dr. Kenneth Cooper, a charismatic medical doctor
who has single-handedly managed to convince most Americans that
running and other forms of aerobic training are the best and fastest
means to achieve weight loss and improve cardiovascular fitness. This
bit of fitness lore explains why so much of the weight loss information available in the US promotes running and other forms of aerobic
exercise.
Cooper’s popular books created a wave of interest in aerobics and
earned him the title “The Father of Aerobics” in the 1970s. His Texas-based Aerobic Institute continues to publish studies supporting
aerobics as the supreme form of exercise, and his certification courses produce personal trainers who preach his aerobic gospel. Cooper
greatly expanded his influence when his aerobic fitness standards
were adapted by the US military.
Fortunately, even Cooper’s powerful Aerobic Institute’s propaganda
machine couldn’t explain away the millions of people suffering from
shin splints and other running-related injuries. Cooper has admitted
that more is not necessarily better, and he now recommends a level
of aerobic exercise much lower than he first prescribed. His revised
philosophy is that if you’re running more than 30 minutes three times
a week, then you’re running for something other than fitness.
Cooper has also compromised on his “we’re the best and only” approach and now recommends that people should round out their
fitness programs with weight training. Although anyone with the most
rudimentary weight training knowledge can see that Cooper’s first
strength training programs were incredibly lame, at least Cooper even10
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tually admitted that weight training has value in obtaining balanced
physical fitness.
What most exercise celebrities fail to realize is that the terms “cardiac health” and “aerobic fitness” are not interchangeable. Physical
fitness refers to the capacity to do work, and health primarily refers to
the absence of disease. According to cardiologist Henry A. Solomon,
MD, in his book The Exercise Myth, “Cardiovascular health refers to the
absence of disease of the heart and blood vessels, not to the ability of
an individual to do a certain amount of physical work. Your overall cardiac health is determined by the condition of various heart structures,
including the heart muscle, the valves, the special cardiac tissues that
carry electrical impulses and the coronary arteries.”
As illustrated by the death of 52-year-old running guru Jim Fixx, it’s
possible to be capable of performing tremendous amounts of aerobic
work. Fixx could run marathons at the same level of exertion most of
us use to walk across the room—and yet still be fatally ill with cardiovascular disease. Further, Solomon says there is also the concern that
those who perform too much aerobic exercise may be more prone to
sudden death from heart attacks during exercise. So, if aerobic exercise is not the key to lowering the risk of heart disease, what is?
The Science of Aerobics?
If or when you will get heart disease (since we all have to die of something eventually) can be reasonably predicted by studying “risk factors.” Risk factors are variables shown to have a statistically high
association with cardiovascular disease. Cooper, in his book Running
Without Fear, presented his top ten list of risk factors. Although other
health organizations might add a few to this list, such as excessive
consumption of alcohol, or might argue about the order of importance
of specific risk factors, these are almost uniformly agreed upon as
being among the most significant:
#1 Family history and heredity
#2 Stressful life and personality
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#3 High blood pressure, or hypertension
#4 High cholesterol and triglycerides
#5 Diabetes or high levels of glucose
#6 Diet rich in fats and cholesterol
#7 Inactivity and sedentary living habits
#8 Cigarette smoking
#9 Obesity
#10 Abnormal resting electrocardiogram
As you can see, the number-one risk factor, heredity, is a variable you
have no control over—you can’t change your biological parents. That’s
why good cardiologists will take a considerable amount time reviewing a patient’s family history. If a patient’s mother died at an early age
of a heart attack, that would send up a red flag to the doctor that this
patient should be closely monitored for cardiovascular disease.
Many of the risk factors are related to lifestyle, such as stress, which is
number two on Cooper’s list. Unfortunately, jogging 30 minutes three
times a week at your target heart rate doesn’t necessarily counter all
the effects of a high-stress job for all you workaholics—even if you
finish off every workout with a Swedish massage. And if you think that
if you just found out that the e-mail from your best friend was host to
a virus that is eating your hard drive for lunch, all you need to bring
your blood pressure back to normal is to take a brisk walk around the
block—well, think again!
It’s interesting that lack of exercise ranks as low as #7 on Cooper’s list.
Those of us who are tired of the perceived monopoly aerobics has on
health benefits also note that this risk factor refers not to a lack of aerobic exercise, but lack of any exercise. Studies performed by respected
researchers other than those from the Aerobic Institute found that
couch potatoes are far more likely to suffer from heart disease than
their active counterparts, even if several other risk factors apply.
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While we all believe aerobic exercise is generally good for the heart,
there is not a single long-term study proving that aerobic exercise is
superior to such anaerobic exercise as weight training for preventing
heart disease. In fact, one of the major studies often cited by aerobics
proponents is one headed by Dr. R. Paffenbarger of Stanford University,
which involved 6,351 longshoremen.
The data suggested that the longshoremen who led a very energetic
work life had significant protection from coronary attacks. Great, but
what does this have to do with aerobic exercise? You don’t see too
many longshoremen in spandex tights jogging around the loading
docks. Instead, we have to surmise that the majority of their exercise
consisted of what they got on the job lifting and carrying heavy objects. This is the same type of activity that bodybuilders and weightlifters perform, but of course not in the same structured, progressive
manner. The evidence here suggests that vigorous anaerobic training
may have a protective effect on the cardiovascular system.
Taking it a step further, some exercise physiologists have proposed
that an effective way to protect against sudden death from heart attacks is regular weight training! According to exercise scientist Dr. Mel
Siff in his book Facts and Fallacies of Fitness, high-intensity resistance
training may play a role in preventing heart attacks by conditioning the
cardiovascular system to cope more efficiently with sudden changes in
blood pressure and heart rate. In Dr. Stone’s study on weightlifters, after an 8-week weightlifting program the subjects lowered their resting
heart rate by eight percent and decreased their systolic blood pressure
by four percent.
Further, Siff says that with healthy individuals, low-repetition, heavy
weight training with very brief breath holding may not be as dangerously stressful on the cardiovascular system as is commonly believed.
This is because during heavy lifting the increase in blood pressure
and intrathoracic pressure (pressure in the chest cavity that tends to
compress the heart) is so brief and does not remain high for prolonged
periods as it does during strenuous endurance training. Does this
mean that cardiac rehab centers will soon be installing power racks for
squats and plywood lifting platforms for power cleans? Maybe not, but
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such research does give us some options about heart health to consider.
Another kooky misconception floating around is that heart rate is
the best indicator of the cardiovascular training effect, and as such
you should not perform an activity such as weight training because
it elevates the pulse to levels beyond a specific “target heart rate.”
However, because these target heart rates are based upon averages,
the formulas don’t apply to as much as 40 percent of the population.
And if exceeding the target heart rate is something to be avoided at all
costs, why aren’t race car drivers suffering from an epidemic of heart
disease? According to Siff, although the heart rate of race car drivers
can reach 200 beats per minute and remain as high as 180 during a
race, “the incidence of traumatic cardiac episodes during these events
is extremely low.”
If you’re wondering why so many myths are perpetuated about exercise and its health benefits, you need only look at the qualifications of
many of the people who have created these myths. Are today’s leading
fitness gurus college-educated experts with years of experience and
research? Many exercise celebrities have no formal academic degrees
in exercise and have written or spoken beyond their scope of knowledge or simply have misinterpreted the research. These individuals
should not be regarded as exercise authorities but as entertainers, or
at best, motivational speakers.
Sound, scientific health information by the real experts is buried in boring medical textbooks and periodicals, many of which go on for page
after page without pretty pictures or heartfelt testimonials by emotional people with bad haircuts. Add to this the fact that so many of
the mass media fitness experts are aerobics enthusiasts—aerobics is
what they do and aerobics is what they want you to do too—and you’ll
see how easily public opinion has been manipulated.
It may not be possible to win against such widespread propaganda.
However, the German Body Comp program can at least set the record
straight. Here you will find a program for weight loss that doesn’t rely
on aerobic exercise, and doesn’t sap your strength or muscle tissue.
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The aerobic community has motivated a lot of people to exercise who
never would have otherwise. With an estimated 50 million Americans
living a sedentary lifestyle, that’s a good thing, but there are many
advantages that weight training has over aerobics. Overweight people
often have orthopedic problems that prevent them from participating
in many types of aerobic exercise. They may try jogging or an aerobics
class, but then knee, back and other orthopedic problems often quickly
sideline them. In contrast, weight training can help strengthen your
body to prepare it for the stress of aerobic exercise. You might say that
weight training builds you up and aerobic training tears you down.
Those who are overweight often feel uncomfortable exercising in public, but with weight training you can disguise your body under appropriate workout apparel, train around injuries and back pain, and work
at a pace you feel comfortable with. Further, weight training provides
immediate feedback. After one workout you’ll feel the “pain” that will
lead to gains. After a week of workouts, you’ll begin to notice new
strength. If you’re a novice, the strength gains are impressive and you’ll
find yourself doubling your opening lifts in just a month or two at the
most! These immediate strength improvements do wonders for your
self-esteem, encouraging you to make exercise a lifelong habit.
The bottom line is that weight training can be just as effective as aerobics for keeping your heart strong and your body healthy, and it’s the
fastest way to improve body composition. It can also motivate you to
pay more attention to other aspects of your health. So let the others go
“breathe and move” with cardio, but if you want to lose fat, and lose it
fast, try pumping some iron.
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CHAPTER 3
The German Body Comp Program
Most athletes, male and female alike, don’t want to look as though
they spent the last ten years starving in a medieval dungeon, but that’s
what they’ll get if their workouts consist primarily of aerobic exercise. Yes, some people thrive on long distance running; but the fact is,
most athletes like a body that has curves shaped by muscle, not bone.
Aerobic exercise and muscles just don’t mix—aerobic exercise steals
our precious muscles. Another thing, much of—all right, mostly men—
detest aerobics.
One problem with the traditional approach to weight loss is one of
exercise adherence: If you don’t like performing a specific type of
exercise, you probably won’t do it. Many athletes get bored silly with
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the monotony of aerobic training. The variety and dynamics of weight
training, along with the challenge to continually break strength plateaus, appeal to the psyche of most athletes. Then there are the orthopedic concerns.
Even if a person likes aerobics, he or she might have trouble with
certain types of aerobic exercise because of back, neck and knee
problems. Ever notice the rounded shoulders, humped backs and
buckled knees of some participants in aerobic step classes? They may
be losing weight, but they can also be exacerbating orthopedic problems, especially if they have been leading a sedentary lifestyle prior to
joining the class. And when the pain gets the best of them, chances are
they’ll be forced to quit—and in the case of the non-athlete, be back on
the couch watching daytime TV and infomercials.
For the clinically obese, weight training is a perfect exercise prescription, and not just because it’s the fastest way to bring about changes
in body composition. Exercise physiologists say that strength is the
basis of all other physical qualities, so even if you want to go for a walk,
you still need some strength to get out of your chair. Weight training
will help prepare the chronically obese for more strenuous activities,
including aerobics.
One final issue with focusing on aerobic training is that it can compromise muscle mass. If you are maintaining your bodyweight on your
current diet, if you lose muscle then you risk adding fat if you do not
reduce your calorie intake.
For those who have given up on aerobics, can’t do aerobics or simply can’t stand aerobics, there is the German Body Comp program—a
weight training program that can help you lose fat and may do it faster
than aerobics. This isn’t theory—it’s scientific fact. Before addressing
how the program works, let’s deal with the “aerobics is the only way to
lose weight” proponents once and for all.
Much of the mainstream exercise market is currently skeptical about
the idea that weight training does anything except build muscle. When
it comes to the serious business of losing fat we hear them preach,
“Lift weights if you must, but remember that only aerobics burn fat!”
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The fact is, except at the lowest levels, aerobic exercise interferes with
strength gains. Most of the athletes would benefit from an increase
in strength, and compromising these gains with aerobics will prevent
them from achieving optimal results from GBC workouts. They won’t
be jumping higher, running faster or throwing farther. What’s more, the
additional time and energy that aerobics takes can be better spent on
other aspects of conditioning that would improve performance.
Weight Training for Weight Loss
The key to using weight training for weight loss is to increase the
release of growth hormone, a biochemical produced naturally in the
body that helps regulate bodyfat. Natural growth hormone as produced by heavy resistance training is not harmful, unlike the synthetic
growth hormone many athletes, particularly bodybuilders, use to get
cut and add muscle mass.
As we age, growth hormone levels decline. According to Dr. Ronald
Klatz in his book Grow Young with HGH, “The amount of growth hormone after the age of twenty-one to thirty-one falls about 14 percent
per decade, so that the total twenty-four-hour growth hormone production rate is reduced by half by the age of sixty.” This is why weight
training is so important.
Although almost any weight training program will stimulate growth
hormone release, the fastest way is to keep your rest intervals short
and your repetitions high. This idea is gleamed from research by Hala
Rambie, a Romanian exercise scientist who worked in Germany. Rambie found that fat loss could be accelerated by producing high levels of
lactic acid in the blood. He found that when you increase your blood
lactic level, your blood pH increases, and that sends a message to your
brain to accelerate its production of growth hormone. Growth hormone helps the body burn fat. Simple as that.
German scientists seldom publish their work in English, so much of
this valuable information remains unknown in this country. Fortunately,
there is now a considerable amount of research being conducted in the
US on the effects of weight training; for example, Rambie’s work has
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been verified in the US by William J. Kraemer, PhD, an exercise scientist at Penn State.
Kraemer conducted research to see which specific repetition protocols were best for increasing growth hormone. Kraemer, like Rambie,
proved that the most dramatic increase in growth hormone production
occurred with sets of ten, as opposed to sets of five, and rest periods
of 30 to 60 seconds.
Based on the goal of increasing lactate to promote growth hormone
production, you must follow a specific set of weight training protocols.
It resembles the system that has been promoted by natural bodybuilding champion Bob Gajda, but whereas Gajda’s program comes from a
cardiovascular basis, mine has a hormonal basis.
What type of results can you expect from the German Body Comp
program? Most men can expect to drop .5 percent of bodyfat per week
while gaining muscle—men have reportedly gained 12 to 18 pounds of
muscle within 12 weeks. As for women, they often lose fat so quickly
that the scale actually goes down—it’s not uncommon for a woman
with 16 percent bodyfat to go down to 9 percent within 12 weeks. And
by the way, these results can often be achieved without changing your
diet.
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CHAPTER 4
Program Design Essentials
One of the most important variables in resistance training is the
number of repetitions performed. The reps performed determine how
much weight you can use. How much weight you use determines how
much muscle tension is produced. How much muscle tension is produced determines the strength training response. Use low reps (1-5
reps) for strength and little increase in size; high reps (6-12) for greater
muscular endurance and size.
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Figure 1: Repetition continuum versus training effect
(Poliquin & King, 1991©).
1
3
5
7
9
11
13
15
17
19
21
23
<---------------------------------------------------------------------------------------- >
100 percent
50 percent
Neural
Metabolic
Adaptations
<----------------------------------------- > Adaptations
(Neuromuscular)
(Cellular)
Table 1: Relationship between maximum number of repetitions, intensity and the
training effect (Poliquin, 1990©)
Maximum
Number
Percent of
Maximum*
Training Effect of
Repetitions
1
100.0
2
94.3
Relative strength increases
through enhanced neural drive
3
90.6
4
88.1
5
85.6
6
83.1
7
80.7
8
78.6
9
76.5
10
74.4
11
72.3
12
70.3
13
68.8
14
67.5
15
66.2
16
65.0
17
63.8
18
62.7
19
61.6
20
60.6
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Optimal compromise of
maximal strength and
hypertrophy gains
Best hypertrophy gains leading
to increased maximal strength
Strength-endurance gains and
lower hypertrophy gains
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*Note that all percentages are only guiding values since the relationship between
the maximum and sub-maximum loads is influenced by training status, muscle
group, and exercise.
In the field of strength training, no one can seem to agree on the
relationship between reps and percentages of your one-repetition
maximum, so it’s important to regard percentages as only guidelines in
workout planning. Keeping this precaution in mind, examine Table 1 to
see how the relationship between reps and sets can be more precisely
summarized.
Generally speaking, the majority of the repetitions prescribed in the
German Body Comp program are 8 to 12, except for exercises with a
shorter range of motion, such as standing calf raises. This protocol
would, according to Table 1, stimulate an increase in muscle mass.
That’s true. However, there is another important training variable to
consider when designing a program: rest.
Rest, in this context, refers to the length of time between sets and
exercises. In general, there should be an inverse relationship between
the number of repetitions performed and the amount of rest taken. In
other words, the fewer the reps performed, the longer the rest interval.
Figure 2 illustrates the effects of various rest intervals.
Figure 2: Rest interval/repetitions continuum
(Poliquin & King, 1991©)
Reps:
1
10
20
<—————————————————————————>
Rest:
5-8 minutes
<—————————————>
30-60 seconds
StrengthPower
<———>
Endurance
StrengthSize
<———>
As you can see, performing shorter rest intervals of 30-60 seconds
may stimulate growth hormone, but it is certainly not the most effective way to gain strength. This is why weightlifters often rest five
minutes or more between heavy sets, not because they are lazy, but
because it takes that long for the nervous system to prepare itself for
another intense effort.
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Training using short rest intervals is very popular with schools that prepare cadets for police academies in Canada. In fact, researchers found
that with the German Body Comp program protocols, cadets will pass
both the V02 max test and the muscular endurance tests, but when
using aerobics the cadets will pass only the V02 max test.
Although Kraemer’s study suggests an optimal rest of 30 to 60 seconds, in the German Body Comp program the amount of rest taken
depends upon the size of the muscle group being trained. So with an
exercise like the squat, which uses the largest muscle groups, it may
prescribe more rest between sets. In contrast, for the calves you may
prescribe only 30 seconds of rest – even less if the exercise is performed as part of a tri-set (three exercises in a row) or giant set (four
or more exercises in a row).
Rest Intervals
The length of the rest interval is generally a function of the amount of
muscle mass used. As for exercise order, another important loading
parameter, the conventional way to structure a workout is to prescribe
larger muscle mass exercises with longer rest intervals at the beginning so you can use high loads and achieve an optimal training effect.
After these exercises, you would then work towards smaller muscle-group exercises and shorter rest intervals.
Because the rest intervals are shorter in the German Body Comp program, you are forced to use relatively lighter weights. In general, you
train at the 90 percent range of the RM used, although this percentage
will vary according to an individual’s muscle fiber makeup. But as a
general guideline, if the workout says to use 8 to 10 reps, use a weight
that you can perform 12 reps with.
Because the German Body Comp program increases both muscular
strength and endurance, it is a preferred protocol for athletes even if
they aren’t looking for weight loss as a benefit. It is especially popular
for hockey, wrestling and judo—all sports that require you to tolerate a
lot of lactate (muscle burn) and that involve the whole body.
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The German Body Comp program is ideal for bodybuilders who want
to keep every ounce of hard-earned muscle while obtaining the absolute lowest bodyfat percentage. If you like the “hard body” look and
“six pack abs”, this is probably the best way to get “ripped” because
you maintain muscle mass. (However, it should be noted that many
elite bodybuilders believe that prior to a major show, some form of
cardio work may be necessary to achieve the lowest levels of bodyfat.)
The GBC program is also an excellent way for the average man or
woman to stay healthy and vital. By employing GBC weight training
principles and a sound diet, you keep natural growth hormone production at optimal levels. The result is increased energy, muscle mass,
strength, and endurance – and, best of all, lower bodyfat!
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CHAPTER 5
The Workouts
While sports scientists enjoy discussing the theories behind workouts,
most people want to cut to the chase and just learn how to train. Lift
weights now; ask questions later. So without belaboring the issue, here
is a selection of workouts for beginning, intermediate, and advanced
levels.
These workouts put to use training principles that increase your body’s
natural production of growth hormone. They are also designed to be
terrific calorie burners. These two aspects work together to enhance
your fat loss on this program.
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As stated in the introduction, these are the original GBC workouts
that were first published in 1994. Since then, the GBC program had to
evolve to fulfill the needs of a wider population. This expanded format
is presented in the Poliquin International Certification Program.
While specific exercises are prescribed, do not be afraid to modify
or exchange an exercise depending on the equipment you may have
available. Remember: There is optimal training, and there is reality.
Tempo Considerations
To achieve the appropriate training stimulus, you must adhere to the
precise speed of movement for all aspects of the lift: eccentric, isometric, and concentric. Instead of using terms like “explosive” or “slow,”
we express the speed of a lift in a four-digit abbreviation—such as
4210.
The first digit of the tempo formula is the lowering (eccentric) portion
of an exercise; the second digit is the pause (isometric) phase; the
third digit is the return (concentric) movement; and the final digit is
the pause before the next rep (isometric).
Each digit refers to the number of seconds it takes to complete each
phase, and the letter X means to perform that portion of the lift as
rapidly as good technique allows. Thus, if X is written in a formula,
such as 20X1, the lift should be performed with explosive action and
full acceleration during the concentric phase. Using the bench press as
an example, a 42X1 tempo would mean you would lower the weight in
four seconds, pause at the chest for two seconds, press the weight as
fast as good technique allows, then pause for one second at extended
arms before repeating for another rep.
This simple format enables you to take more precise control of the
training stimulus. To achieve consistency between reps, it is best to
count at a speed that is similar to the action of a clock (e.g., one thousand and one, one thousand and two, etc.) to prevent counting erratically
or too fast. The count should commence when the resistance implement (barbell, dumbbell, or body part) starts moving, not before or
after this period.
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WORKOUTS
Workout 1 – 3x Week................................. 30
Workout 2 – 3x Week................................ 32
Workout 3 – 3x Week................................ 34
Workout 4 – 4x Week................................ 36
Workout 5 – 4x Week................................ 38
Workout 6 – 5x Week................................ 40
For more details on performing any of the exercises in these
routines, refer to the Exercise Index in Chapter 6.
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Workout 1 – 3x Week
This beginner program consists of three workouts a week, performed
with at least one day rest between workouts, for a total of three weeks.
For example, you could train on Monday, Wednesday, and Friday; or,
Tuesday, Thursday, and Saturday. On the first workout, use Day 1; on
the second, Day 2; on the third, Day 3. Then repeat the cycle for two
more weeks.
Most of the exercises are performed in a superset, tri-set, or giant set
fashion. Thus, when you see exercises marked A1 and A2, you perform
one set of A1, one set of A2, then after the prescribed rest return to A1
again. You will also find 3-4 exercises grouped this way, such as B1, B2,
B3; and C1, C2, C3, C4. In the first example, perform one set of B1, one
of B2, one of B3, then repeat the cycle again.
Weeks 1-3
Day 1
A1. Split Squat, 4 x 10-12, 3030, rest 60 seconds
A2. Cable Row, Single Arm, 4 x 10-12, 4110, rest 60 seconds
B1. Leg Curl, Seated, 4 x 10-12, 5010, rest 60 seconds
B2. Bench Press, Semi-Supinated Grip with Dumbbells, 3x10-12,
3210, rest 60 seconds
C1. Calf Raise, Standing, 3 x 15-20, 2111, rest 60 seconds
C2. Reverse Curl, Mid-Grip with EZ Bar, 3 x 12-15, 3110, rest 45
seconds
C3. Low-Cable Pull-in, 3 x 10-12, 2010, rest 45 seconds
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Day 2
A1. Chin-Up, Parallel Grip, 4 x 8-10, 50X0, rest 60 seconds
A2. Back Squat, 4 x 8-10, 50X0, rest 60 seconds
B1. Incline Press, Dumbbells with Rotation, 4 x 8-12, 4110, rest 60
seconds
B2. Deadlift, Semi-Stiff Leg, 3 x 8-10, 3031, rest 60 seconds
C1. Row to Neck, Seated with Rope, 3 x 10-12, 2210, rest 60
seconds
C2. Leg Curl, Kneeling, 3 x 10-12, 3110, rest 45 seconds
D1. Crunch, High Pulley, 3 x 15-20, 2010, rest 45 seconds
D2. Calf Raise, Seated, 3 x 15-20, 1111, rest 45 seconds
Day 3
A1. Deadlift, 4 x 8-10, 3111, rest 60 seconds
A2. L Lateral Raise, 4 x 12-15, 2110, rest 60 seconds
A3. Duck Leg Press, 4 x 12-15, 2110, rest 60 seconds
A4. Triceps Extension, Supine with Lower Pulley, 4 x 10-12, 2210,
rest 45 seconds
B1. Leg Curl, Prone, 3 x 8-10, 4020, rest 60 seconds
B2. Biceps Curl, Seated, Offset Grip with Dumbbells, 3 x 10-12,
4110, rest 60 seconds
C1. Leg Lowering, Two Legs, 3 x 8-10, 2120, rest 45 seconds
C2. Calf Raise, Standing with Feet Outward, 3 x 1-12, 2111, rest 45
seconds
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Workout 2 – 3x Week
This beginner program consists of three workouts a week, performed
with at least one day rest between workouts, for a total of three weeks.
Note that on some exercises, the repetitions change during the second
and third weeks.
Week 1
Day 1
A1. Split Squat, Front Foot Elevated with Dumbbells, 3 x 6-8, 4040,
rest 90 seconds
A2. Pulldown, Wide Parallel Grip to Throat, 3 x 8-10, 4040, rest 90
seconds
B1. Leg Curl, Prone, 3 x 8-10, 3020, rest 90 seconds
B2. Bench Press, Semi-Supinated Grip with Dumbbells, 3 x 10-12,
3010, rest 60 seconds
C1. Calf Raise, Standing, 3 x 16-18*, 3010, rest 60 seconds
* Week 2, change reps to 15-17, and Week 3, change reps to 14-16
C2. Bent-Over Row, EZ Bar, 3 x 10-12, 2110, rest 45 seconds
D1. Back Extension, 3 x 10-12, 2210, rest 75 seconds
D2. Fly, Pronated Grip with Dumbbells, 3 x 1012, 3010, rest 45
seconds
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Day 2
A1. Split Squat, 3 x 10-12, 3010, rest 60 seconds
A2. Chin-Up, Supinated Grip, 3 x 8-10, 50X0, rest 60 seconds
B1. Leg Press, Inclined, 3 x 12-14, 5010*, rest 60 seconds
* Week 2, change reps to 11-13, and Week 3, change reps to 10-12
B2. Incline Press, Dumbbells with Rotation*, 3 x 12-14, 3010, rest
60 seconds
* Week 2, change reps to 11-13, and Week 3, change reps to 10-12
C1. Low-Cable Pull-In, 3 x 1012, 2020, rest 45 seconds
C2. Reverse Curl, Mid-Grip with EZ Bar, 3 x 10-12, 3020, rest 60
seconds
D1. Row to Waist, Seated with Close Parallel Grip, 3 x 10-12, 3010,
rest 60s seconds
D2. Triceps Extension, Supine, 3 x 10-12, 3020, rest 60 seconds
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Workout 3 – 3x Week
This intermediate-level program consists of three workouts a week,
performed with at least one day rest between workouts, for a total of
three weeks.
Week 1
Day 1
A1. Back Squat, 3 x 6-8, 3021, rest 90 seconds
A2. Pullover, 3 x 8-10, 3020, rest 90 seconds
B1. Leg Curl, Seated, 3 x 8-10, 3020, rest 60 seconds
B2. Bench Press, Semi-Supinated Grip with Dumbbells, 3 x 10-12,
3010, rest 60 seconds
C1. Calf Raise, Standing with Feet Outward*, 3 x 16-18, 1211, rest 60
seconds
*Week 2, change reps to 15-17, and Week 3, change reps to 14-16
C2. Row to Neck, Seated with Rope, 3 x 10-12, 2110, 75 seconds
D1. Back Extension, 45-Degree, 3 x 10-12, 2210, rest 75 seconds
D2. Fly, Pronated Grip with Dumbbells, 3 x 10-12, 3010, rest 45
seconds
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Day 2
A1. Step-Up with Dumbbells, 3 x 12-15, 3010, rest 60 seconds
A2. Chin-Up, Parallel Grip, 3 x 8-10, 50X0, rest 60 seconds
B1. Duck Leg Press, 3 x 12-15, 2020, rest 45 seconds
B2. Bench Press, 3 x 8-10, 3210, rest 90 seconds
C1. Leg Lowering, Two Legs, 3 x 8-10, 2120, rest 45 seconds
C2. Hammer Curl, Seated, 3 x 8-10, 2120, 60 seconds
D1. Cable Row, Single Arm, 3 x 8-10, 2120, 60 seconds
D2. Triceps Extension, Supine with Dumbbells, 3 x 10-12, 3020, rest
60 seconds
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Workout 4 – 4x Week
This intermediate-level program consists of four workouts a week for
a total of three weeks. For example, you could train on Monday, Tuesday, Thursday, and Friday; or, Tuesday, Thursday, Friday, and Saturday.
What you don’t want to do is perform all the workouts with no rest
days, such as Monday, Tuesday, Wednesday, Thursday; with Friday,
Saturday and Sunday off. With this program you alternate between
two workouts, Day 1 and 3, and Day 2 and 4. Then repeat this cycle
twice more for a total of three weeks of training.
The Day 2 and Day 4 workouts include two giant sets, which are consist of five exercises in a two.
Week 1
Day 1 and 3
A1. Incline Press, Dumbbells with Rotation, 3 x 8-12, 4110, rest 60
seconds
A2. Split Squat, 4 x 8-10, 3110, rest 60 seconds
A3. Row to Neck, Seated with Rope, 4 x 10-12, 2210, rest 75
seconds
A4. Leg Curl, Seated, 4 x 8-10, 5010, rest 60 seconds
B1. Lean-Away Lateral Raise, 3 x 15-20, 2010, rest 60 seconds
B2. Leg Press, Inclined, 3 x 8-10, 4110, 45 seconds
B3. French Press, Seated with EZ Bar, 3 x 10-12, 3120, rest 60
seconds
B4. Reverse Sit-Up on Incline, 3 x 10-12, 2110, rest 45 seconds
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Day 2 and 4
A1. Bench Press, 4 x 8-10, 3211, rest 90 seconds
A2. Bent-Over Row, EZ Bar, 4 x 8-10, 3210, rest 90 seconds
A3. Leg Press, Incline, 4 x 15-20, 2210, rest 60 seconds
A4. Fly, Pronated Grip with Dumbbells, 4 x 8-10, 4020, rest 90
seconds
A5. Back Extension, 3 x 10-12, 2210, rest 75 seconds
B1. Calf Raise, Standing with Feet Inward, 3 x 16-18, 1210, rest 60
seconds
B2. Hammer Curl, Seated, 3 x 8-10, 2120, rest 60 seconds
C1. Step-Up with Dumbbells, 3 x 10-12, 3010, rest 60 seconds
C2. Side Sit-Up, 3 x 10-12, 2120, rest 45 seconds
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Workout 5 – 4x Week
This intermediate-level program consists of four workouts a week for
a total of three weeks. For example, you could train on Monday, Tuesday, Thursday, and Friday; or, Tuesday, Thursday, Friday, and Saturday.
What you don’t want to do is perform all the workouts with no rest
days, such as Monday, Tuesday, Wednesday, Thursday; with Friday,
Saturday and Sunday off. With this program you alternate between
two workouts, Day 1 and 3, and Day 2 and 4. Then repeat this cycle
twice more for a total of three weeks of training.
Week 1
Day 1 and 3
A1. Split Squat, 3 x 10-12, 3010, rest 60 seconds
A2. Chin-up, Parallel Grip, 3 x 8-12, 3010, rest 60 seconds
B1. Leg Curl, Seated, 3 x 8-12, 3010, rest 60 seconds
B2. Fly, Pronated Grip with Dumbbells, 4 x 8-10, 4020, rest 90
seconds
C1. Low-Cable Pull-In, 3 x 8-10, 2210, rest 60 seconds
C2. Biceps Curl, Close Grip on Scott Bench with Low Pulley*, 3 x
14-16, 3010, rest 60 seconds
* Week 2, change reps to 13-15, and Week 3, change reps to 12-14
D1. Seated Calf Raise, 3 x 15-20, 1111, rest 60 seconds
D2. Triceps Extension, Supine with Low Pulley, 4 x 10-12, 2210, rest
45 seconds
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Day 2 and 4
A1. Back Squat, Wide Stance*, 3 x 13-15, 3021, rest 60 seconds
* Week 2, change reps to 12-14, and Week 3, change reps to 11-13
A2. Chin-Up, Supinated Grip, 3 x 13-15*, 3020, rest 60 seconds
* Week 2, change reps to 12-14, and Week 3, change reps to 11-13
B1. Leg Curl, Kneeling, 3 x 11-13, 3020, rest 60 seconds
B2. Crunch, High Pulley, 3 x 15-20, 2010, rest 45 seconds
C1. Military Press, Seated with Dumbbells 1 ¼, 3 x 10-12, 3010, rest
45 seconds
C2. Calf Raise, Standing, 3 x 15-20, 2111, rest 60 seconds
D1. Bent-Over Row, EZ Bar*, 3 x 12-14, 2010, rest 60 seconds
* Week 2, change reps to 11-13, and Week 3, change reps to 10-12
D2. Duck Leg Press, 4 x 12-15, 2020, rest 45 seconds
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Workout 6 – 5x Week
This advanced program consists of five workouts a week for a total of
three weeks. For example, you could train on Monday, Tuesday, Thursday, and Friday; or, Tuesday, Thursday, Friday, and Saturday. What you
don’t want to do is perform all the workouts with no rest days, such
as Monday, Tuesday, Wednesday, Thursday; with Friday, Saturday and
Sunday off. With this program you alternate between two workouts,
Day 1 and 3, and Day 2 and 4. Then repeat this cycle twice more for a
total of three weeks of training.
The Day 1 and Day 3 workouts include two giant sets, which are consist of five exercises in a two.
Week 1
Day 1 and 3
A1. Row to Waist, Seated with Close Parallel Grip, 4 x 12-15, 3110,
rest 60 seconds
A2. Step-Up with Dumbbells, 4 x 12-15, 3010, rest 45 seconds
A3. Pullover, 4 x 8-10, 2220, rest 60 seconds
A4. Back Extension, 4 x 15-20, 2010, rest 45 seconds
B1. Reverse Curl, Mid-Grip with EZ Bar, 3 x 10-12, 4110, 60 seconds
B2. Calf Raise, Standing, 3 x 10-12, 211a, rest 45 seconds
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Day 2 and 4
A1. Back Squat, Heels Elevated, 4 x 12-15, 3011, rest 60 seconds
A2. Incline Press, Dumbbells with Rotation, 4 x 10-12, 4110, rest 45
seconds
B1. Leg Press, Incline, 4 x 15-20, 2110, rest 60 seconds
B2. Triceps Extension, Supine, 4 x 8-10, 2110, rest 45 seconds
C1. Calf Raise, Seated, 3 x 15-20, 1111, rest 60 seconds
C2. Reverse Sit-Up on Incline, 3 x 8-10, 3110, rest 45 seconds
Day 5
A1. Split Squat, 4 x 10-12, 2110, rest 75 seconds
A2. Pulldown, Wide Parallel Grip to Throat, 4 x 8-10, 3210, rest 45
seconds
A3. Leg Curl, Kneeling, 4 x 8-10, 4010, rest 60 seconds
A4. Fly, Pronated Grip with Dumbbells, 4 x 10-12, 3110, rest 45
seconds
B1. Deadlift, Semi-Stiff Leg, 3 x 8-10, 3031, rest 75 seconds
B2. L-Lateral Raise, 3 x 12-15, 2110, rest 60 seconds
B3. Calf Raise, Standing with Feet Outward, 3 x 12-15, 3010, rest 60
seconds
B4. Side Sit-up, 3 x 12-15, 2120, rest 45 seconds
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CHAPTER 6
The Exercises
The following pages illustrate and discuss proper performance for all
the exercises in the German Body Comp Program workouts. Each exercise is explained fully, followed by a precise description of the starting
position, the action of the exercise and proper breathing techniques, as
well as applicable tips to enhance the effectiveness of the exercise.
Whether you are a novice or an experienced weight trainer, please
read through the exercise descriptions carefully. Minor changes in
foot, arm and wrist position can greatly alter the effect of a particular
exercise. Although most of these exercises are standard lifts, often I
recommend a small change for variety or added effect. Following these
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exercise techniques with precision is key to safe weight lifting as well
as achieving optimal results from the German Body Comp Program.
It’s fine to modify or exchange an exercise depending on the equipment you have available. To help you find alternative exercises, one of
the best references is Bill Pearl’s Keys to the Inner Universe.
Back Extension
The back extension (also called—inappropriately—the hyperextension) is an excellent exercise for the lower back, glutes and hamstrings.
This exercise places far less compressive forces on the spine seated
lower back versions.
Ready Position: Lie facedown on a back extension bench and lock your
ankles in place (or hook them under the roller pad if a footrest is not
available). Adjust your hips on the pad so that when you bend forward
your back is perpendicular to the floor, but not rounded.
Action: Keeping your head in alignment with your spine (which entails
retracting your chin and not looking up), lift your torso until your back
is parallel to the floor. Lifting your torso higher than parallel is unnecessary and may place harmful stress on your back. Reverse the technique
to return to the start.
Breathing: Hold your breath, raise your torso, then exhale halfway
down or at the finish.
Tips: After a few workouts, when the exercise becomes easier, hold a
weight plate across your chest to increase the resistance. When this
becomes easy (Olympic lifters have been known to perform this exercise with nearly 300 pounds!) place a barbell across your upper back,
holding the bar as you would when performing a squat. Do not, however, place weight plates on your head, as this could result in injury.
Back Extension, 45-Degree
With this variation of the back extension, you begin with your legs positioned at a 45-degree angle to the floor. In comparison with the back
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extension, which places the most stress at the top of the movement,
this exercise places maximal overload at the start of the lift.
Ready Position: Lie facedown on a 45-degree hyperextension bench
and lock your ankles in place (or hook them under the roller pad if a
footrest is not available). Adjust your hips on the pad so your hips extend over the edge of the pad. Fold your hands across your chest, holding a weight plate in this position when the exercise becomes easier.
Action: Keeping your head in alignment with your spine, lift your torso
until your back is parallel to the floor. Reverse the technique to return
to the start.
Breathing: Hold your breath, raise your torso, then exhale halfway
down or at the finish.
Tips: After a few workouts, when the exercise becomes easier, hold a
weight plate across your chest to increase the resistance. When this
becomes easy, place a barbell across your upper back, holding the bar
as you would when performing a squat.
Back Squat
Squats are unparalleled as an exercise for working the maximum
amount of muscle tissue in the lower body. And despite rumors to the
contrary, studies have shown that when performed properly, squats
actually strengthen the knee joint.
Ready Position: Begin with a bar resting across your shoulders. With
your feet placed flat on the floor, shoulder-width apart, find a point
high on the wall near the ceiling and focus your eyes on it. Rotate your
elbows forward so they are perpendicular to the floor.
Action: Keeping your head up and your torso as erect as possible
(and only bending forward when absolutely necessary to drop farther
down), bend your knees, allowing your knees to travel outward over
your toes. Try to lower yourself so your thighs go well past parallel to
the floor, but do not bottom out or bounce in the low position. Using
your lower back and legs, and resisting the temptation to lean forward
excessively, push out of the bottom position to return to the start.
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Breathing: Hold your breath, bend your legs, and exhale during the
ascent after you’re past the sticking point.
Tips: Be sure you perform this in a safety cage or use a spotter. If you
are a beginner and find holding the barbell especially uncomfortable,
try using the Manta Ray™, a shoulder harness that attaches to a barbell and helps to distribute the weight evenly across the shoulders.
Back Squat, Heels Elevated
This variation of the squat places more emphasis on the quadriceps
muscle called the vastus medialis (the teardrop-shaped muscle on
the inner portion of the thigh). The exercise requires a board one-inch
thick, and should be performed in a safety cage or with the assistance
of a spotter.
Ready Position: Begin with a bar resting across your shoulders. With
your feet placed flat on the floor, slightly wider than shoulder-width
apart, focus on a point directly in front of you (or slightly higher). Rotate your elbows forward so they are perpendicular to the floor—this
will help keep your lower back arched and tight.
Action: Keeping your head up and your torso as erect as possible
(and only bending forward when absolutely necessary to drop farther
down), bend your knees, allowing your knees to travel outward over
your toes. Try to lower yourself so your thighs go well past parallel to
the floor, but do not bounce out of the low position—and definitely do
not allow your lower back to flatten or round in the low position. Using
your lower back and legs, and resisting the temptation to lean forward
excessively, push out of the bottom position to return to the start.
Breathing: Hold your breath, bend your legs, and exhale during the
ascent after you’re past the sticking point.
Tips: This variation tends to put more stress on the knees, so if you
have knee problems you should probably stick to the conventional
back squat.
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Back Squat, Wide Stance
This variation of the back squat places extra emphasis on the muscles
of the inner thighs called the adductors. It should be performed in a
safety cage or with the assistance of a spotter.
Ready Position: Begin with a bar resting across your shoulders. With
your feet placed flat on the floor, slightly wider than shoulder-width
apart, focus on a point directly in front of you (or slightly higher). Rotate your elbows forward so they are perpendicular to the floor—this
will help keep your lower back arched and tight.
Action: Keeping your head up and your torso as erect as possible
(and only bending forward when absolutely necessary to drop farther
down), bend your knees, allowing your knees to travel outward over
your toes. Try to lower yourself so your thighs go well past parallel to
the floor, but do not bounce out of the low position—and definitely do
not allow your lower back to flatten or round in the low position. Using
your lower back and legs, and resisting the temptation to lean forward
excessively, push out of the bottom position to return to the start.
Breathing: Hold your breath, bend your legs, and exhale during the
ascent after you’re past the sticking point.
Tips: This variation tends to put more stress on the knees, so if you
have knee problems you should probably stick to the conventional
back squat.
Bench Press
The bench press is unquestionably the most popular upper-body
weight training exercise because it involves all the upper-body pushing
muscles. It has been blamed for causing shoulder injures, but these
can often be traced to using a grip that is too wide, lowering the bar
too fast, or not varying the performance, such as by frequently changing the grip.
Ready Position: Lie face up on a bench press unit, straddling the bench
and spreading your legs shoulder-width apart, feet flat on the floor.
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Your eyes should be directly below the barbell. If your feet don’t touch
the floor, place weight plates under your heels—this will prevent you
from arching your back. Grasp the barbell with a shoulder-width grip
and have a spotter help you position the weight at arms’ length directly above your throat.
Action: Lower the weight to your mid- or lower chest, whichever position creates the shortest distance for the bar to travel. As you lower
the weight, your elbows should point slightly down, not directly out to
your sides, and the bar will travel in a slight arch. Without bouncing
the barbell off your chest, press the weight back to the start. When
you’ve completed all your repetitions for a set, have your spotter help
guide the barbell back to the supports.
Breathing: Hold your breath, lower the bar to your chest, and exhale
during the ascent after you’re past the sticking point.
Tips: It’s important to have a spotter when performing this exercise.
The assistance of a spotter minimizes the stress that occurs to the
smaller muscles of your shoulder when you remove or replace the
barbell on the supports, and the spotter’s presence is also essential for
safety. Should you overestimate your strength and find yourself unable
to remove the barbell from your chest, the spotter can remove it—otherwise, you would have to throw the weight to one side or roll it down
your body, techniques that have been known to cause serious injury.
Also, for safety reasons, it’s best to avoid using a thumbless grip, even
though this technique may enable you to lift more weight and place
less stress on the wrist.
Bench Press, Semi-Supinated Grip, with Dumbbells
This exercise works the same muscles as those worked by the bench
press with a barbell, but the dumbbells allow you to perform the
exercise through a greater range of motion. Also, the instability of the
dumbbells helps condition the smaller muscles of the shoulder.
Ready Position: Grasp two dumbbells and sit on a flat bench, resting one end of each plate on your thighs. Kick the weights up to your
shoulders with your legs, one dumbbell at a time, and then lie back on
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the bench. Twist your hands so your palms face each other and your
elbows flare slightly out to the sides.
Action: Press the weights in a slight arch so they come together at the
top, keeping your palms facing each other as you do so. Reverse the
technique to return the weights to your shoulders.
Breathing: Hold your breath, lower the bar to your chest, and exhale
during the ascent after you’re past the sticking point.
Tips: At first this exercise may feel awkward because many of the
smaller muscles of your shoulders have to work especially hard to stabilize the dumbbells, but the movement should feel natural after your
second or third workout.
Bent-Over Row, EZ Bar
Bent-over barbell rows are a great upper back exercise, but most people prefer to perform the easier seated exercises with machines and
cables. An EZ curl bar tends to be easier on the wrists than it is with a
straight bar.
Ready Position: Grasp the bar near the collars so your wrists are
turned out. Spread your feet shoulder-width apart, bend your knees,
and lean forward from the hips until your back is almost parallel to the
floor. Keep your head in line with your spine or look slightly forward,
whichever position you find most comfortable.
Action: Using the strength of your arms and upper back, pull the bar
to the lower part of your rib cage. At the finish of the movement the
bar should touch the lower part of your chest, your elbows should
be pulled back and slightly out, and your shoulder blades should be
pinched together. Reverse the technique to return the bar to the start.
Breathing: Hold your breath, lift the weight to your chest, and exhale
only after you have returned the weight to straight arms.
Tips: As you lift the weight, there should be some natural movement
of your upper back, but only a few degrees. Too much movement will
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take the stress off the primary muscles you want to work with this
exercise.
Biceps Curl, Close Grip
Here is another variation of the barbell curl. Because you’re using
a closer grip, the leverage is not as efficient so you’ll be using less
weight. However, the movement is just as intense.
Ready Position: Grasp a barbell with an underhand grip (palms facing
away from your body) with your hands about four inches apart. Stand
with your knees slightly bent and the barbell resting on your thighs.
Look straight ahead, and keep your chest up and your head in line with
your spine.
Action: Keeping your upper arms close to your sides and motionless
during the exercise, curl the weight in an arch toward your shoulders.
Reverse the technique to return to the start, being careful not to hyperextend your elbows.
Breathing: Hold your breath, bend your arms, and exhale halfway
down or when your arms have returned to the start position.
Tips: Try not to use your legs or back to assist with the exercise.
Biceps Curl, Close-Grip, on Scott Bench with Low Pulley
Here’s a unique exercise to isolate the biceps, especially in the finish
position. Because this exercise entails a high level of resistance at the
start, you may experience considerable soreness the first time you try
it, despite having performed curls recently.
Ready Position: Place a preacher bench in front of a low-pulley curl
machine, and hook a short straight bar to the end of the cable. Grasp
the cable with an underhand grip (palms facing up) with your hands
slightly narrower than shoulder-width apart. Sit on the bench and
extend your arms.
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Action: Keeping your upper arms stationary and your triceps in constant contact with the arm support, curl the bar in an arch toward your
shoulders. Reverse the technique to return to the start.
Breathing: Hold your breath, bend your arms, and exhale halfway
down or when your arms have returned to the start position.
Tips: To increase the isolation of the biceps, perform the movement
with your wrists turned down.
Biceps Curl, Seated, Offset Grip, with Dumbbells
Here’s a variation of the dumbbell curl that really works the forearms.
Because you’re performing the exercise with an offset grip, the forearms have to work extra hard to maintain the proper position of the
dumbbells.
Ready Position: Grasp two dumbbells with an underhand grip and sit
on a bench. Instead of holding the dumbbells in the center of the handles, shift your hands outward so your thumbs are touching the inside
edge of the plates. Allow your arms to hang down at your sides with
your palms facing away from your body. Lift your chest up and look
straight ahead.
Action: Curl the dumbbells to your shoulders, paying special attention
to prevent your forearms from twisting. Throughout the exercise keep
your upper arms perpendicular to the floor. Reverse the technique to
lower the weights to the start.
Breathing: Hold your breath, bend your arms, and exhale halfway
down or when your arms have returned to the start position.
Tips: If available, use a bench with a backrest to avoid the temptation
to lean backward during the exercise.
Cable Row, Single Arm
Because individual muscles contract harder when worked with single-limb exercises, this is an excellent variation of the seated rowing
exercise.
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Ready Position: Sit in front of a low-pulley machine that has a swivel-mounted pulley. If this is not available, most cable crossover machines have this design. This is important, because with a fixed pulley
the cable can easily slip over the groove of the pulley. Grasp a pulley
handle with your left hand, palm down. Place your other hand on your
right knee.
Action: Pull the handle to the middle portion of your chest in one
smooth motion, keeping your hand pointed down throughout the exercise. As you complete the exercise, lean back slightly and twist to the
left a few degrees to ensure maximum range of motion. Perform all the
reps for that set before repeating for the other side.
Breathing: Hold your breath, pull the weight to your torso; inhale when
your arms are nearly straight.
Tips: If you have trouble holding on to the cable during the exercise,
use straps to reinforce your grip.
Calf Raise, Seated
The seated calf raise works the lower portion of the calf muscle called
the soleus. Training the soleus improves ankle stability, an important
factor in performing many of the lower-body exercises in this program.
Ready Position: Sit on a seated calf bench with your toes facing forward. Adjust the weight or padded bar just behind your knees; placing
the weight on your knees could injure your kneecaps. To ensure a complete range of motion of the soleus, you must position your feet so you
can drop your heels below the balls of your feet.
Action: Lower your heels as far as comfortable, then raise them as
high as possible.
Breathing: Exhale as you lift your heels; inhale as you lower them to
the start.
Tips: You might experience an uncomfortable burning sensation while
performing this exercise, which is perfectly normal. Also, because this
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exercise has the potential to make your calves especially sore, for your
first several workouts you should use light weights.
Calf Raise, Standing
Although all types of calf raises are effective, and the more variety of
exercises you perform the better, this version is particularly effective
because it allows the greatest range of motion.
Ready Position: Situate yourself on a standing calf machine by placing
your feet so your heels can extend below your toes; this will enable you
to get a full stretch on your muscles.
Action: Keeping your legs straight, lower your heels as far as comfortable and then raise your heels as high as possible to achieve maximum
contraction. Pause momentarily in this position before lowering to the
start position.
Breathing: Exhale as you lift your heels; inhale as you lower them to
the start.
Tips: You might experience an uncomfortable burning sensation while
performing this exercise, which is perfectly normal. Also, because this
exercise has the potential to make your calves especially sore, for your
first several workouts you should use light weights.
Calf Raise, Standing with Feet Outward
Here’s a variation of the standing calf raise designed to work the gastrocnemius (upper calf muscle).
Ready Position: Situate yourself on a standing calf machine by placing
your feet so your heels can extend below your toes; this will enable
you to get a full stretch on your muscles. Turn your feet outward about
10 degrees.
Action: Keeping your legs straight, lower your heels as far as comfortable and then raise your heels as high as possible to achieve maximum
contraction. Pause momentarily in this position before lowering to the
stretched position.
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Breathing: Exhale as you lift your heels; inhale as you lower them to
the start.
Tips: Although this exercise is similar to the standing calf raise, the
subtle change in foot position provides variation needed for continual
progress.
Chin-Up, Parallel Grip
This variation of the chin-up, which is performed with your palms facing each other, increases the load on your shoulder extensors.
Ready Position: Grasp a chin-up bar with a parallel grip (palms facing
each other), hands spaced shoulder-width apart. Allow your arms to
straighten, but do not hyperextend your elbows or overstretch your
shoulders.
Action: Initiate the movement by flexing your arms and shoulders
simultaneously. Continue pulling until your chin is over the bar, or as
high as comfortable. Reverse the technique to return to the start.
Breathing: Hold your breath, pull yourself over the bar, and exhale as
you lower yourself to the start.
Tips: This should be a natural movement; do not use the technique
advocated by many exercise specialists in which you fully retract your
shoulders and then follow through with your arms—this is especially
stressful to the smaller muscles of your upper back and may eventually
cause injury.
Chin-Up, Supinated Grip
This variation of the chin-up (palms facing you) increases the overload
on the elbow flexors—in fact, I consider it more of a biceps exercise
than a back exercise.
Ready Position: Grasp a chin-up bar with a supinated grip (palms
facing you), hands spaced shoulder-width apart. Allow your arms to
straighten, but do not hyperextend your elbows or overstretch your
shoulders.
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Action: Initiate the movement by simultaneously flexing your arms
and shoulders. Continue pulling until your chin is over the bar. At the
peak contraction position, your shoulder blades should be pinched
together. Reverse the technique to return to the start.
Breathing: Hold your breath, pull yourself over the bar, and exhale as
you lower yourself to the start.
Tips: This should be a natural movement; do not use the technique
advocated by many exercise specialists in which you fully retract your
shoulders and then follow through with your arms—this is especially
stressful to the smaller muscles of your upper back and may eventually
cause injury.
Crunch, High Pulley
This exercise requires access to a high-pulley apparatus and a rope
attachment. This is a variation of the crunch that enables you to
incrementally increase the resistance, which is important because it
only takes a few workouts before it becomes too easy using just your
bodyweight for crunches.
Ready Position: Hook the rope attachment to the high pulley. Grasp
the rope handles, turn your back to the machine, and tuck your elbows
into your sides. Get on your knees, but lift your hips so they do not
touch your hamstrings.
Action: Crunch forward without moving your hips, then reverse this
technique to return to the start.
Breathing: Hold your breath, crunch forward, then exhale as you return to the start.
Tips: If this exercise bothers your knees, kneel on a thick towel or pad.
Deadlift
The deadlift is a hardcore exercise that works all the major lower-body
muscles. Next to the squat, it is probably the toughest exercise bodybuilders and strength athletes perform.
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Ready Position: Stand in front of the bar and position your feet slightly
wider than shoulder-width apart. Crouch down and grasp the barbell,
and align your shoulders, elbows and knees perpendicular to the bar.
Arch your back and look straight ahead or slightly up.
Action: Drive the weight off the floor with your legs, trying to maintain
an arch in your back. Once the bar reaches mid-thigh position, thrust
your hips forward and roll your shoulders back as you lock out your
legs. Reverse the technique to lower the bar to the floor.
Breathing: Hold your breath, exhale as you pass the sticking point, and
inhale as you lower the weight.
Tips: If you find that the only way to lift the weight is to round your
back, the weight is probably too heavy. Also, with the heavier weights
a weight belt may help you maintain proper back position.
As you increase the resistance in this exercise, you may find it difficult
to hold on to the weights. When this becomes a problem, use wrist
straps.
Deadlift, Semi-Stiff Leg
This variation of the deadlift places less emphasis on the legs and
more on the hamstrings and lower back.
Ready Position: Stand in front of the bar and position your feet slightly
wider than shoulder-width apart. Crouch down and grasp the barbell,
and align your shoulders, elbows and knees perpendicular to the bar.
Straighten your knees to the point that there is approximately a 15-degree bend in your knees. Arch your back and look straight ahead or
slightly up.
Action: Straighten your back, straightening your knees at the finish.
Reverse the technique to lower the bar to the floor.
Breathing: Hold your breath, exhale as you pass the sticking point, and
inhale as you lower the weight.
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Tips: If you find that the only way to lift the weight is to round your
back, the weight is probably too heavy. Also, with the heavier weights
a weight belt may help you maintain proper back position.
As you increase the resistance in this exercise, you may find it difficult
to hold on to the weights. When this becomes a problem, use wrist
straps.
Duck Leg Press
This variation of the incline leg press places additional emphasis on
the muscles of the inner thigh, especially the vastus medialis in the
quadriceps.
Ready Position: Position yourself in the machine so your feet are flat
on the footrest and your glutes and shoulders make full contact with
the backrest. Now turn your feet outward, to about half their possible
range of motion. Grasp the handles provided. Straighten your legs until
they are straight but not hyperextended, and turn the safety catch so
the weight can slide freely.
Action: Lower the weight as far as comfortable, being careful to avoid
excessively arching or rounding your lower back. If you cannot avoid
doing so, then the weight you are using is probably too heavy. When
you’ve reached a comfortable range of motion (which will probably
be less than in the standard version of this exercise), press the weight
to the start. When you’ve completed all the reps for that set, turn the
safety catch to safely secure the weights.
Breathing: Hold your breath, bend your legs, then exhale during the
ascent after you’re past the sticking point.
Tips: As with the incline leg press, try to find a machine that has a
built-in lumbar support or make your own by placing a small rolled-up
towel under your lower back.
Fly, Pronated Grip, with Dumbbells
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cise through a greater range of motion. Because the triceps and shoulders are not involved as much, compared with pressing exercises, you
will use considerably less weight than you would in a dumbbell bench
press.
Ready Position: Grasp two dumbbells and sit on a flat bench, resting one end of each plate on your thighs. Kick the weights up to your
shoulders with your thighs, one dumbbell at a time, and then lie back
on the bench. Twist your hands so your palms face each other and your
elbows flare slightly out to the sides. Press the weights overhead.
Action: Lower the weights in a slight arch as far as comfortable without twisting your wrists. Reverse the technique to return to the start.
Breathing: Hold your breath, lower the weight, and exhale after you’re
past the sticking point during the ascent.
Tips: To protect your shoulders, a good rule of thumb is not to allow
your upper arms to extend past the horizontal.
French Press, Seated, with EZ Bar
There are many variations of the French press, but those that use a
barbell, such as this one, enable you to use more weight and therefore
involve more muscle fibers.
Ready Position: Grasp an EZ curl bar with an overhand grip (palms
facing you), and sit down on a bench. Press the weight overhead to
arms’ length.
Action: Keeping your upper arms motionless and tucked in, lower
the weight behind you as far as comfortable. Return to the start and
exhale.
Breathing: Exhale as you extend your arms; inhale as you bend them.
Tips: If available, use a bench with a backrest to avoid the temptation
to lean backward during the exercise.
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Hammer Curl, Seated
Here’s a variation of the dumbbell curl that really works the forearms.
Because you’re performing the exercise with your palms facing you,
you increase the involvement of your forearms and decrease the leverage of your biceps.
Ready Position: Grasp two dumbbells with an underhand grip and sit
on a bench. Instead of holding the dumbbells with your palms up, rotate your hands so your palms are facing each other. Allow your arms
to hang down at your sides. Lift your chest up and look straight ahead.
Action: Curl the dumbbells to your shoulders, paying special attention to prevent your forearms from turning the dumbbells upward.
Throughout the exercise keep your upper arms perpendicular to the
floor. Reverse the technique to lower the weights to the start.
Breathing: Exhale as you flex your biceps; inhale as you extend them.
Tips: If available, use a bench with a backrest to help prevent you from
leaning backward during the exercise.
Incline Press, Dumbbells, with Rotation
To ensure continual progress and minimize the risk of overuse injuries,
it’s important to use a variety of exercises. This is especially true with
the shoulders, as this is the area most likely to be injured when weight
training.
Ready Position: Grasp two dumbbells and sit down on a 45-degree incline bench, resting the weights on your thighs. Kick the weights up to
your shoulders, one leg at a time, and then lie back on the bench. Now
turn the dumbbells so your hands are facing each other, and point your
elbows slightly out to the sides.
Action: Press the dumbbells upward and then together at the top,
gradually rotating your hands so that at the top position they are facing
away from your body.
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Breathing: Hold your breath, lower the weight, and exhale during the
ascent after you’re past the sticking point.
Tips: At first this may feel awkward to you, as the natural tendency is
to press the weights forward; but the proper technique should come
naturally after your second or third workout. If you have trouble getting
into the ready position for this exercise, you are probably using too
much weight.
Lean-Away Lateral Raise
This is a variation of the lateral raise that places added resistance at
the beginning of the movement.
Ready Position: Hold a dumbbell in your right hand and stand about
two feet away from a sturdy object such as a power rack. Grasp the
rack or object with your free hand, put your feet together, and lean
away from the object so your upper body is at an angle. Turn the
dumbbell so it is facing your body.
Action: Keeping your elbow slightly bent, lift the dumbbell until it is
parallel to the floor, then lower the weight. Be certain the weight stays
in line with your body; don’t turn your hand up, and don’t shift the
weight forward.
Breathing: Exhale as you raise the dumbbell; exhale as you lower it.
Tips: It’s best to perform this exercise in front of a mirror, as it can be
difficult to determine what horizontal is, and lifting the weight above
horizontal may cause shoulder pain in some individuals.
Leg Curl, Kneeling
On this relatively new machine you lean forward, which minimizes the
stress on your lower back.
Ready Position: Position yourself in the machine so the ankle of your
working leg is hooked behind the roller pad and your working knee is
aligned with the pulley (cam). Lean forward on the support. Point your
foot, as doing so increases the emphasis on your hamstrings.
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Action: Pull your ankle toward your buttocks; ideally, you want the pad
to touch your buttocks. Hold the peak contraction briefly before returning to the start.
Breathing: Hold your breath, flex your legs, and exhale during the
descent.
Tips: Avoid the tendency to jerk the weight at the start; if you can’t
achieve a full range of motion on this exercise without swinging, the
weight you’re using is probably too heavy.
Leg Curl, Prone
This was the first major type of leg curl machine developed to exercise
the hamstrings. Although the seated version has proved more popular
because it places less stress on the back, prone leg curl machines are
still available in most commercial gyms.
Ready Position: Position yourself in the machine so your ankles rest
behind the pads and your knees are in line with the pulley (cam). Point
your toes, as doing so increases the emphasis on your hamstrings.
Action: Pull your ankles toward your buttocks; ideally, you want the
pad to touch your buttocks. Hold the peak contraction briefly before
returning to the start.
Breathing: Hold your breath, flex your legs, and exhale during the
descent.
Tips: Avoid the tendency to jerk the weight at the start; if you can’t
achieve a full range of motion on this exercise without swinging, the
weight you’re using is probably too heavy.
Leg Curl, Seated
The advantage of the seated machines is they remove any potential
strain on your lower back; with the prone leg curl machines, there is
a tendency to arch your back. The basic techniques for using these
machines, however, are the same.
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Ready Position: Position yourself in the machine so your ankles rest
behind the pads and your knees are in line with the pulley (cam). Point
your toes, as doing so increases the emphasis on your hamstrings.
Action: Pull your ankles toward your buttocks; ideally, you want the
pad to touch your buttocks. Hold the peak contraction briefly before
returning to the start.
Breathing: Hold your breath, flex your legs, and exhale during the
descent.
Tips: Avoid the tendency to jerk the weight at the start; if you can’t
achieve a full range of motion on this exercise without swinging, the
weight you’re using is probably too heavy.
Leg Lowering, Two Legs
This is a good exercise to work the external obliques, a muscle group
that helps maintain proper spinal alignment, as it can help rotate the
pelvis backward. It requires no special equipment other than a soft
surface such as an exercise mat.
Ready Position: Lie face up and place your hands underneath your
lower back. Pull your knees to your chest, tucking your ankles against
your buttocks. Now straighten your legs so they are perpendicular to
the floor.
Action: Press your lower back against your hands, and lower your legs.
When you feel your back start to arch, lift your legs back to the start.
Breathing: Hold your breath, lower your legs, lift your legs, then exhale
at the top before you begin the next rep.
Tips: As you master this exercise, increase the difficulty by using ankle
weights or holding a dumbbell between your ankles.
Leg Press, Incline
The leg press is a particularly effective exercise because it works all
the major lower-body muscles through an extensive range of motion.
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Compared to the leg extension exercise, which isolates the quadriceps,
the leg press also works the hamstrings and glutes.
Ready Position: Position yourself in the machine so your feet are flat
on the footrest and your glutes and shoulders make full contact with
the backrest. Grasp the handles provided. Straighten your legs until
they are straight but not hyperextended, and turn the safety catch so
the weight can slide freely.
Action: Lower the weight as far as comfortable, being careful to avoid
excessively arching or rounding your lower back. If you cannot avoid
doing so, then the weight you are using is probably too heavy. When
you’ve reached a comfortable range of motion, press the weight to the
start. When you’ve completed all the reps for that set, turn the safety
catch to secure the weights.
Breathing: Hold your breath, bend your knees, and exhale during the
ascent after you’re past the sticking point.
Tips: The best leg press machines have a built-in lumbar support
that minimizes the stress on the lower back, but you can also protect
yourself by placing a small rolled-up towel under your lower back. The
towel should be approximately the width and thickness of your fist,
thereby helping to ensure the proper spinal posture when exerting
maximum force with your legs.
L-Lateral Raise
This is a variation of the lateral raise that puts minimal stress on the
elbows because the arms are bent throughout the entire exercise.
Ready Position: Grasp two dumbbells and hold them at your sides,
palms facing each other. Spread your legs about hip-width apart and
bend your elbows until your arms form 45-degree angles. Look straight
ahead and retract your chin slightly.
Action: Keeping your elbows locked in 45-degree angles, lift your
elbows out to the sides until your arms are just above parallel to the
floor. Reverse the technique to return them to the start (keeping
45-degree angles).
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Breathing: Exhale as you lift your arms; exhale as you lower them.
Tips: If you have trouble maintaining correct posture or cannot lift the
weights high enough, try wearing a weight belt as you perform this
exercise to help you maintain a more upright posture. If that doesn’t
resolve the problem, you’re probably using weights that are simply too
heavy.
Low-Cable Pull-In
Most abdominal exercises performed by bodybuilders work the muscles that flex the hip. When overdeveloped through exercises such as
the sit-up, the hip flexors will rotate the pelvis forward. This causes
the back to arch, which may cause back pain. Among the muscles that
keep the pelvis in check are the external obliques, which due to their
attachment on the pelvis cause the pelvis to rotate backward. The
low-cable pull-in, when properly performed, works this function of the
external obliques.
This is a good exercise for the lower abdominals because it enables
you to incrementally increase the resistance. It requires the use of a
low-pulley machine and ankle attachments.
Ready Position: Lie on your back and place your hands at your sides.
Put your feet and knees together and rest your head on the floor. Hook
the ankle strap to your feet. Throughout the exercise it’s important to
keep your head in contact with the floor to avoid neck strain.
Action: Flatten your back to the floor and pull your knees to your
chest. Exhale and reverse the technique to return to the start.
Breathing: Hold your breath, bend your knees, straighten your knees,
and exhale when your legs are straight.
Tips: If this position is uncomfortable, try placing your hands underneath your glutes.
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Lunge with Dumbbells
Because it takes some practice to become proficient holding a barbell
for the lunge, this is a great exercise to help beginners learn proper
form.
Ready Position: Grasp a dumbbell in each hand and assume a standing position with your feet spread about hip-width apart. Hold the
dumbbells at your sides so your palms are facing each other. Keep your
chest up, shoulders back and head level.
Action: Take a big step forward and lower your hips, allowing your
trailing knee to drop to a point just before it touches the floor (never,
ever, allow your knee to touch the floor). To return to the start, push off
with your forward leg and then step back when your front knee is completely straight. Repeat for your opposite leg. A single repetition for the
lunge consists of one complete movement for each leg.
Breathing: Hold your breath, lower your hips, and exhale during the
ascent after you’re past the sticking point.
Tips: Because your back is held vertical during this exercise, you
should not feel any significant pressure on your lower back. If you do,
you’re probably leaning forward during the exercise or have weak back
muscles.
As you increase the resistance in this exercise you may find it difficult
to hold on to the weights. When this becomes a problem, use wrist
straps.
Military Press, Seated, with Dumbbells, One and
One-Quarter
The military press is a gym standard because it provides excellent toning and strengthening effects to the shoulders and triceps.
Ready Position: Grasp a dumbbell in each hand and lift them to your
shoulders, palms facing away from your body.
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Action: Press the dumbbells overhead to arms’ length—the weights
should travel in an arch, coming together at the top. Lower to complete
the movement.
Breathing: Hold your breath, press the weights overhead, and exhale
after you’ve pressed the weights to straight arms’ length.
Tips: Do not at any point in the movement lean backward; this is a
technique problem that can hurt the lower back. It is usually caused by
using weights that are too heavy.
Pulldown, Wide Parallel Grip to Throat
Although I prefer chin-ups and pull-ups for upper back training, especially for athletes, pulldown exercises work the major muscles of the
upper back and provide variation. They require a lat pulldown machine
(or high-pulley apparatus such as is found on a cable crossover unit)
with a straight bar.
Ready Position: Grasp the bar with an overhand grip, spreading your
hands slightly wider than shoulder-width apart. Now sit on the bench
provided (or kneel if no bench is provided) and position your torso
directly underneath the cable. Sitting too far away from the machine
will cause you to poke your head forward while performing the exercise, a posture that can strain your neck and upper back muscles. Now
straighten your arms and look directly ahead.
Action: Pull the bar toward your collarbone, lifting your chest and
leaning slightly back as you do so, and allow the bar to touch the upper
portion of your chest. In this position your shoulder blades should be
pinched together. Reverse the technique to return to the start.
Breathing: Exhale as you pull the weight down; inhale as you straighten your arms.
Tips: This should be a natural movement; do not use the technique
advocated by many exercise specialists in which you fully retract your
shoulders and then follow through with your arms—this is especially
stressful to the smaller muscles of your upper back and may eventually
cause injury.
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Pullover
Here’s an upper back exercise that has lost favor with today’s weight
trainer, but nevertheless it’s a great exercise. Because one of the limiting factors in how much weight you can use in this exercise is your
triceps development (in keeping the weight away from your head),
those with strong triceps will get the most out of this movement.
Ready Position: Grasp a straight barbell (short or Olympic length)
with an overhand grip, hands spaced about six inches apart (wider if
you find this narrow a grip uncomfortable). Sit down on a flat bench
with the bar resting on your hips. Lie back on the bench and move the
bar to the middle of your chest, tucking your elbows into your sides.
Your head should be fully supported by the bench—do not let it hang
over the edge.
Action: Keeping your elbows tucked in as closely as comfort allows,
lower the bar behind your head as far as comfortable. Reverse the
technique and return the bar to the start.
Breathing: Hold your breath, lower the weight, and exhale during the
ascent after you’re past the sticking point.
Tips: Because it can be a bit awkward getting positioned for this exercise, have a spotter (if available) assist you with the exercise by placing the bar on your chest when you start and removing it when you are
finished. The degree to which you can lower the weight behind your
head will vary among individuals. Some lifters are so flexible in the
shoulders and upper back that they can lower the weight all the way to
the floor!
Reverse Curl, Mid-Grip, with EZ Bar
Here’s another good exercise for the forearms. It’s performed with an
EZ bar, which many find more comfortable than the straight bar because of the less severe angle of the wrists.
Ready Position: Grasp an EZ barbell with an overhand grip (palms
facing down) and hands spaced about 10 inches apart. Stand with
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your knees slightly bent and the barbell resting on your thighs. Looking straight ahead, keep your chest up and your head in line with your
spine.
Action: Keeping your upper arms close to your sides and motionless
during the exercise, curl the weight in an arch toward your shoulders.
Reverse the technique to return to the start, being careful not to hyperextend your elbows.
Breathing: Exhale as you bend your arms; inhale as you straighten
your arms.
Tips: Try not to use your legs or back to assist with the exercise—this
is an exercise for your arms, not your legs and back.
Reverse Sit-Up on Incline
This is an excellent exercise for the lower abdominals, but only if performed correctly. It can be done lying flat on the floor or on a sturdy
bench; choose the variation you find most comfortable.
Ready Position: Keeping your head down and hands at your sides (or
holding the edges of a bench), pull your knees to your chest to start.
Action: Begin the exercise by rolling your hips so your knees move toward your head. Continue the movement to the point just before your
shoulder blades would have to lift off the floor, then reverse the technique to return to the start. Throughout the exercise keep your legs
tucked in. Also, if the movement feels uncomfortable on your lower
back, try performing it with your hands under your buttocks.
Breathing: Hold your breath, lift your hips, lower your hips, then exhale.
Tips: To increase the difficulty of the exercise, perform it on an incline
bench or hold a dumbbell or medicine ball between your feet.
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Row to Neck, Seated, with Rope
This variation of the cable row emphasizes the upper and middle trapezius, important postural muscles of the back. It requires a low row
machine or a low-pulley cable apparatus, and a rope attachment.
Ready Position: Sit down on the machine and grasp the ends of the
rope. Your legs should be slightly bent to minimize the stress on your
lower back. Arch your back slightly and tuck in your chin.
Action: Lean forward slightly from the hips until you feel a comfortable
stretch on the lats, then pull your shoulders back while bending your
arms. Unlike the action in the standard rowing exercise, during this
exercise you want to keep your elbows up so that your arms flare out
to the sides. Pull until you feel the maximum stretch, squeezing your
shoulder blades together at the end. Reverse this technique to return
to the start. As you perform this entire movement, keep your head in
line with your torso—do not poke your head forward.
Breathing: Exhale as you pull the weight to your chest; inhale as you
straighten your arms.
Tips: If a rope attachment is not available, use a short straight bar
instead.
Row to Waist, Seated with Close Parallel Grip
This popular back exercise requires the use of a low row machine or a
low-pulley cable apparatus, and the V-handle grips (or two single grips
hooked together).
Ready Position: Sit down on the machine and grasp the cable handles.
Your legs should be slightly bent to minimize the stress on your lower
back. Arch your back slightly and tuck in your chin.
Action: Lean forward slightly from your hips until you feel a comfortable stretch on your lats, then pull your shoulders back while bending
your arms. Your arms should be traveling a few inches away from your
sides as you do this. Keep pulling, leaning backward about 10 degrees
as you allow the handles to touch the lower portion of your ribs. At this
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point, finish the movement by squeezing your shoulder blades together. Reverse this technique to return to the start. As you perform this
entire movement, keep your head in line with your torso—do not poke
your head forward.
Breathing: Exhale as you pull the weight to your chest; inhale as you
straighten your arms.
Tips: This should be a natural movement; do not use the technique
advocated by many exercise specialists in which you fully retract your
shoulders and then follow through with your arms—this is especially
stressful to the smaller muscles of your upper back and may eventually
cause injury.
Side Sit-Up
This is an advanced oblique exercise. I especially like it because it
stretches not only the obliques but also the muscles of the hip that
tend to get tight from heavy leg work.
Ready Position: Lie sideways on a back extension bench and hook
your ankles under the lever arms. Adjust your hips on the pad so your
hips extend over the edge of the pad. Place your arms on the sides of
your head and keep your torso and shoulders in line with your legs.
Action: Lower your torso sideways as far as comfortable, keeping your
torso and shoulders in line with your legs, then raise up as high as possible without twisting.
Breathing: Hold your breath, lower your torso, and exhale when you’ve
reached the top position.
Tips: Increase the resistance by holding a weight plate across your
chest.
Split Squat
Also known as the stationary lunge, the split squat offers more stability than a standard lunge because the feet do not move. This difference
makes it possible to use considerably more resistance.
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Ready Position: Begin with a barbell resting across your shoulders as
though you were performing a back squat. Take a large step forward.
Have your front foot facing straight ahead or slightly out, whichever
provides the most stability. Slightly bend your back knee and lift your
back heel off the floor, balancing on the ball of your foot.
Action: Lower your hips until your trailing knee is only a few inches
from the floor. As your trailing knee comes near the floor, use your leg
strength to push yourself upright, but do not bring your legs together.
Continue performing your repetitions in this manner until you have
completed the set. Switch legs, and perform the same number of repetitions.
Breathing: Hold your breath, lower your hips, and exhale during the
ascent after you’re past the sticking point.
Tips: It’s important not to allow your trailing knee to touch the floor, as
this can easily damage your knee. To ensure safety, place a pad or thick
towel directly under your knee; this will give you physical feedback as
to the optimal depth to squat.
Split Squat, Front Foot Elevated with Dumbbells
This is the dumbbell variation of the split squat, and because it is performed with your front foot off the floor, it allows for an even greater
range of motion. It requires a sturdy platform, four to six inches high.
Ready Position: Grasp a dumbbell in each hand and assume a standing position with your feet spread about hip-width apart. Hold the
dumbbells at your sides so your palms are facing each other. Keep your
chest up, shoulders back and head level. Assume a split position with
your front foot on the platform; your entire foot should be in contact
with the surface. Your back heel should be off the floor, and your knee
should be slightly bent.
Action: Lower your hips, allowing your trailing knee to drop to a point
just before it touches the floor. Straighten both legs to return to the
start. Perform all the reps for one leg before placing your other foot in
front.
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Breathing: Hold your breath, lower your hips, and exhale during the
ascent after you’re past the sticking point.
Tips: Because this exercise works your legs through such an extensive
range of motion, you should use light weights when you first perform
it.
As you increase the resistance in this exercise you may find it difficult
to hold on to the weights. When this becomes a problem, use wrist
straps.
Step-Up with Dumbbells
Because the torso is kept vertical throughout, the step-up places maximal stress on the legs and minimal stress on the lower back. Another
advantage is that the precise range of motion of the legs is predetermined by the height of the step used.
Ready Position: Find a sturdy box or platform high enough so that
when you put one foot on it, your upper thigh is parallel to the floor.
Hold two dumbbells at your sides with your palms facing each other. Position yourself to face the box or platform so the entire surface
of your right foot is on the top of the box and your left foot is on the
floor, just a few inches away from the box. Point your right foot straight
ahead or slightly out, whichever position you find the most stable.
Pull your shoulders back and look straight ahead. This is the starting
position.
Action: Perform the exercise by straightening your right leg, keeping
your left foot just a few inches from the box. After straightening your
right leg, slowly return to the start. Do not allow your back leg to cross
behind your right leg, as this will cause you to lose balance. Continue
in this manner until you have completed all the reps for that set, then
switch legs.
Breathing: Hold your breath, straighten your leg, then exhale during
the descent.
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Tips: As you increase the resistance in this exercise, you may find it
difficult to hold on to the weights. When this becomes a problem, use
wrist straps.
Triceps Extension, Supine
This triceps exercise emphasizes the outer and medial heads of this
muscle group.
Ready Position: Grasp a short bar with an overhand grip and lie face
up on the bench, hands spaced four to six inches apart. Your head
should be fully supported by the bench—do not let it hang over the
edge. Extend your arms so the bar is in line with your eyes.
Action: Keeping your upper arms stationary, allow your elbows to flex
as far as comfortable. Do not allow your elbows to flare out. Reverse
the technique to return to the start.
Breathing: Inhale as you lower the weight; exhale as you lift it.
Tips: Because it can be a bit awkward getting positioned for this exercise, have a spotter (if available) assist you with the exercise.
Triceps Extension, Supine with Low Pulley
This unique variation of the lying triceps extension exercise places
particular emphasis on the outer and medial heads of the triceps.
Ready Position: Place a flat bench about two feet in front of a low pulley, and attach a short straight bar to the end of the cable. Grasp the
bar with an overhand grip and lie face up on the bench with your hands
spaced four to six inches apart. Your head should be fully supported by
the bench—do not let it hang over the edge. Extend your arms so the
bar is in line with your eyes.
Action: Keeping your upper arms stationary, allow your elbows to flex
as far as comfortable. Do not allow your elbows to flare out. Reverse
the technique to return to the start.
Breathing: Inhale as you lower the weight; exhale as you lift it.
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Tips: Because it can be a bit awkward getting positioned for this exercise, have a spotter (if available) assist you with the exercise.
Triceps Extension, Supine with Dumbbells
Most often this exercise is performed with a straight bar or EZ curl bar,
but I prefer dumbbells because they allow for a more natural range of
motion.
Ready Position: Grasp two dumbbells and sit on a flat bench. Lie back
on the bench so your head is completely supported by the bench—do
not let it hang over the edge. Now press the dumbbells directly over
your shoulders, palms facing down.
Action: Keeping your upper arms stationary, bend your elbows and
lower the weights as far as comfortable; reverse the technique to return to the start.
Breathing: Inhale as you lower the weight; exhale as you lift it.
Tips: If you find that you cannot keep your upper arms motionless
during this exercise, you’re probably using weights that are too heavy.
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CHAPTER 7
German Body Comp for Athletes
In addition to being great for anyone who wants to lose bodyfat, the
GBC program is especially geared toward athletes because it develops
muscular endurance. Law enforcement officers are prime candidates
for the benefits of GBC, but it’s also effective for those athletes who
need high levels of exceptional muscular endurance, such as hockey
players. In contrast, aerobic training does little to improve endurance
for most sports and will compromise strength and power – it’s even
been shown that upper body aerobic training can compromise jumping
ability.
The GBC workout that is outlined in this book is designed for all levels
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es increasing in difficulty with the higher levels – along with the overall volume of training. Unfortunately, when bodybuilding and fitness
writers attempt to modify this program for athletes, they often make
several critical errors in program design.
Further, whereas these protocols can work with athletes of all talent
levels, often these writers have never actually used the program themselves or on others. They just “tweet” it a bit to make it their own, write
an article about their revelations for a website or hopefully a print or
online magazine, and then move on to mess up another training
protocol.
To show you how it’s supposed to be done, here’s an advanced workout for athletes who need to put on lean tissue and prepare for the
months ahead of heavy lifting. Typically this program is done by throwers and rugby players in the early off season, or by grapplers who just
want to take some time off the mat and build their lactate capacity.
Obviously, athletes such as these will know their way around the
weightroom.
Monday
A1. Snatch Pull on Podium, 5 x 6, X0X0, rest 45 seconds
A2. Walking Lunge: 5 x 6 steps per leg, X0X0, rest 45 seconds
Rest 3 minutes after completing all sets of A1 and A2
B1. Cyclists’ Back Squat, 4 x 6-8 on 30X0, rest 45 seconds
B2. Close, Parallel-Grip Chin-up, 4 x 6-8, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of B1 and B2
C1. Lying Leg Curl, Feet Plantar Flexed, 4 x 6-8, 30X0, rest 45
seconds
C2. Incline Dumbbell Presses, Semi-Supinated Grip, 4 x 6-8, 30X0,
rest 45 seconds
Rest 3 minutes after completing all sets of C1 and C2
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Tuesday
A1. Clean Deadlifts on Podium, 5 x 6, 40X0, rest 45 seconds
A2. Sternum Chin-up, 5 x 6, 20X0, rest 45 seconds
Rest 3 minutes after completing all sets of A1 and A2
B1. Russian Step-up, 4 x 8-10 on X0X0, rest 45 seconds
B2. V-Bar Dip, 4 x 8 on 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of B1 and B2
C1. Lying Leg Curl, Feet Plantar Flexed and Turned Outward, 3 x
6-8, 30X0, rest 45 seconds
C2. Seated Dumbbell Press, Semi-Supinated Grip, 3 x 6-8, 30X0,
rest 45 seconds
C3. Seated Dumbbell External Rotation, Elbow on Knee, 3 x 6-8,
30X0, rest 45 seconds
Rest 3 minutes after completing all sets of C1, C2 and C3
Thursday
A1. Power Cleans on Podium, 5 x 6, X0X0, rest 45 seconds
A2. Lumberjacks, 5 x 6 on X0X0, rest 45 seconds
Rest 3 minutes after completing all sets of A1 and A2
B1. Front Squats, Narrow Stance with Heels Elevated, 4 x 4-6,
32X0, rest 45 seconds
B2. Incline Thick-Bar Press, 4 x 6-8, 30X0, rest 45 seconds
B3. Lean Away Pull-up, 4 x 6-8 on 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of B1, B2, and B3
C1. Lying Leg Curl, Feet Plantar Flexed and Turned Inward, 3 x 6-8,
30X0, rest 45 seconds
C2. One-Arm Bent-Over, Trap 3: 3 x 8-10, on 2012, rest 45 seconds
C3. Low-Pulley External Rotation: 3 x 10-12, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of C1, C2 and C3
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Friday
A. Snatch Deadlift, 10 x 6, descending sets style, 40X0, rest 45
seconds; decrease the weight every set to match the reps
Rest 5 minutes after competing all sets of A
B1. Thick-Bar Curl, 8 x 8, descending sets style, 30X0, rest 45
seconds; decrease the weight every set to match the reps
B2. Decline EZ Bar Triceps Extension, 8 x 8, descending sets style,
30X0, rest 45 seconds; decrease the weight every set to match the
reps
Finally, consider that the best time for athletes to use this workout
is as soon as the competitive season is over so their bodies can get
accustomed to the change in body composition.
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APPENDIX A
Q&A about German Body Comp
Q: Is there any difference in the results men will see from the German Body Comp Program compared to those for women?
A: It works equally for both. However, many women tend to prefer
this type of training because they do not to like the feeling associated
with blood engorgement from doing a lot of sets that concentrate on a
single bodypart.
Q: Many people who use programs with short rest intervals get
nauseated during the workout. What should a person eat before
performing the German Body Comp Program to prevent this from
happening?
A: Obviously, sausages are worse than whey protein powders, but it’s
not so much what you eat as when you eat. People often get nauseated because they train too soon after eating. But there are athletes who
can eat right before they work out and have no problems. Some guys
who are well trained can eat 30 minutes before performing GBC and
don’t feel nauseated whatsoever.
Q: Which athletes would benefit most from GBC?
A: The German Body Comp Program is the fastest way to change an
athlete’s body composition but also any athlete who needs to improve
their muscular endurance. It is especially effective in sports such as
hockey that have such a high endurance component, and in sports
such as figure skating, diving, gymnastics and dance where a large
amount of muscle bulk is frowned upon.
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Q: Why should someone pick up this book over any one of the popular weight loss books written by fitness trainers who train movie
stars? Celebrities often have amazing bodies—is there something
special about what they do that’s also in your program?
A: Being popular doesn’t always mean being good. One of the most
popular exercise books for weight loss on the market first made the
bestseller list because the author, who is a millionaire, bought 50,000
copies to help move it to the top of the list. When the public saw that
it was a bestseller, they assumed it was good and this hype helped
generate sales to keep it on the bestseller list. Secondly, it’s no secret
that the most special thing many celebrities such as movie stars do is
cosmetic surgery! And let’s face it, many of the celebrity clients these
trainers are working with simply have superior genes.
Q: Studies have suggested that a small amount of aerobic training, such as 20 minutes three times a week, does not compromise
strength gains. Would adding such a relatively small amount of
aerobics to the workouts increase the amount of fat loss in your program without sacrificing muscle mass?
A: That approach might be all right for some, but most people work for
a living and can fit in only so much training. One of the advantages of
the German Body Comp Program is you can achieve maximum weight
loss with a minimal investment of time.
Q: Is aerobic training overrated for most athletes?
A: That’s right. For example, the average VO2 max in the NBA is only
about 47, compared to about 90 for a world-class rower and 42 for the
average untrained individual. Basketball is not an aerobic sport. Further, emphasis on aerobic conditioning will lower a basketball player’s
vertical jump.
Q: Are aerobics at least used as a warm-up in the GBC program?
A: They can be, but the best warm-up is to take the first two stations
in the program and do about two sets of five, using increasingly heavy
weight. If your first exercise is the deadlift and you expect to use 150
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for your primary training weight, you could start with 95 x 5 followed
by 135 x 5.
Q: Is it better for an athlete to use this program in the post-season,
or in the pre-season so that the improvements in muscular endurance are at their highest levels?
A: No question about it—it’s always better for athletes to make the
biggest changes in weight loss or weight gain as far off from the
competitive season as possible so they have more time to become
accustomed to the change. Take figure skating, a sport that involves
an exceptionally high degree of body awareness. Say a female skater
drops 8 to 10 pounds of fat just before a competition; she may not perform well because she’s not used to jumping at that lower bodyweight.
Likewise, in football, a player doesn’t want to perform a hypertrophy
phase in the pre-season because he won’t have enough time to get
accustomed to his increased size by the time the season starts.
Q: Because the German Body Comp focuses on multi-joint exercises
over isolation movements, does that make the program better for
athletes suffering from overuse injuries such as tendinitis?
A: Possibly. But as far as tendinitis is concerned, most often that condition is associated with uneven tension in the muscular structures,
which sometimes can be resolved with soft-tissue treatments.
Q: Some exercise authorities would say that if a person is in extremely bad shape, it would be better to have them build a minimal
level of strength by performing a low-intensity aerobic program such
as walking before beginning a weight training program. Is this good
advice?
A: For the chronically obese, weight training is a better way to train
because it can bring about faster changes in body composition. For
extremely obese individuals, start the program by taking up to three
minutes between sets, then reducing the rest interval by 15 seconds
each workout. In about 10 workouts most individuals will be able to
handle this protocol.
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Q: What accommodations are there in your program for those with
orthopedic problems?
A: In certain exercises, they can substitute machines for the free
weight exercises until their condition improves. On this matter, for
many lower body orthopedic problems we’ve found that getting fitted
with a good pair of orthotics will help take care of the problem. Unfortunately, it’s often difficult to find someone who can prescribe these
properly, and trainees need to consider that as they lose weight their
orthotics prescription may also change.
Q: Is there room in your program for a person who needs to perform
rehabilitation exercises, such as rotator cuff exercises for the shoulder, and how should they modify their workout?
A: They should either incorporate the exercises into the training process or simply shorten the German Body Comp Program and perform
the rehabilitation exercises at the end of the program.
Q: For overweight athletes, what type of evaluation process, if any,
do you use at your training center?
A: Normally the first step for any athlete is to put them through a full
blood profile so we can prescribe precise food selections and supplement choices. Interestingly, you can almost predict their blood work by
doing a 12-site bodyfat test to determine where they have the highest
fat stores.
Q: Is the GBC Program safe for children?
A: Fears about the dangers of strength training have persuaded concerned parents to keep kids out of the gym until they are well into their
teens. Big mistake.
One of the major—and unfounded—concerns about weight training
for young athletes is that it could cause damage to the epiphyseal
(growth) plates. Although injury to the epiphyseal plates may cause
bone deformity, there is little risk of this occurring with weight training
compared to most sports.
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As for the risk of weight training stunting growth, closure of the epiphyseal plates is related primarily to hormonal influences, not injury. Says
Mel Siff, Ph.D., in his book Facts and Fallacies of Fitness, “It has never
been shown scientifically or clinically that the periodic imposition of
large forces by weight training on the growing body causes damage to
the epiphyseal plates.” He says further, “It is extremely misleading to
focus on the alleged risks of weight training on children when biomechanical research shows that simple daily activities such as running,
jumping, striking or catching can impose far greater forces on the
musculoskeletal system than very heavy weight training.”
Siff also notes that bone density scans have proven that youngsters
who do competitive weightlifting (e.g., the snatch and the clean and
jerk) have higher bone densities than children who do not use weights.
Further, an extensive Russian study on young athletes, published in a
book entitled School of Height, concluded that heavy lifting tends to
stimulate bone growth in young athletes rather than inhibit it. Bottom
line: If you’re concerned about bone loss, then you’d better lift weights
and have your children lifting weights!
Q: Is there a particular diet that the German Body Comp Program
works best with, such as high protein/low fat?
A: As a general rule, the best way to diet to lose body fat on this
system can be summed up in one sentence: “If it doesn’t swim, run or
fly or it’s not green—don’t eat it! In other words, you should focus on
eating vegetables and animal-based protein.
Q: It’s been suggested that to enhance fat loss, training should be
performed in the morning on an empty stomach, as the body’s glycogen stores are low and fat is immediately accessed. Is this safe?
A: If you lift weights in the morning, try having a light meal before you
work out because your blood sugar is so low in the morning and the
workout is going to lower it even more. This effect will cause most
people to feel nauseated and dizzy. If you’re talking about performing
a short, low-intensity aerobic session, then it may not be a problem
except that the aerobics may compromise muscle tissue.
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Q: One popular strength coach promotes taking frequent breaks
from strength training, such as four weeks on, one week off; and
then several weeks off after several months of training. Should such
long and frequent layoffs be taken when using the German Body
Comp Program?
A: One of the primary reasons many trainees find they have to take
frequent layoffs is because their workouts don’t have enough variety.
As for weight loss, it has been shown that if a program lacks enough
variety, you will stop producing as much growth hormone even though
you may continue to become stronger.
Q: Should extreme calorie-restricted diets be used with GBC?
A: Trying to lose too fast can be quite detrimental to your health and
could cause a rebound effect. Also, consider that in a severely calorie-restricted diet, you will lose at first glycogen and water giving the
illusion of rapid progress.
Q: To measure progress with GBC, what is the best way to accurately
measure bodyfat?
A: First of all, consider that weight loss in terms of pounds lost on the
scale does not really mean anything. That said, you should use bodyfat
levels as your true measure of fat loss. The question being of course,
which method is best to measure bodyfat changes. There are plenty
of electronic gadgets out there to do so, many are not sophisticated
enough to measure bodyfat accurately. For example, consuming foods
that cause you to retain water can affect the results of an electric impedance device. Having more water in your body increases the velocity
of the current in the body, causing the bodyfat measurement to register lower than it is.
To accurately assess your body fat levels, hire a skilled exercise physiologist to do a skin caliper. It is largely agreed amongst body composition experts that the sum of 10 sites can monitor accurately changes in
body fat.
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Q: How often should bodyfat be measured?
A: Adherence to an exercise and dietary regimen goes up exponentially when one gets tested regularly. You should always get tested on
the same day of the week and at the same time, making the testing
more accurate. A good approach is to get tested Monday mornings if
possible, as knowing you are accountable on Monday mornings will
decrease your desire to fall prey to weekend temptations.
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APPENDIX B
Circuit Training vs. Conventional
Training
This study shows the advantages of combining exercises versus traditional training. One of the obvious advantages is that circuit training
protocols enable you to perform more work in less time, which is especially valuable for those who have limited training time.
Article Reviewed: “Similarity in Adaptations to High-Resistance
Circuit vs. Traditional Strength Training in Resistance-Trained Men.”
Pedro E. Alcaraz, Jorge Perez-Gomez, Manuel Chavarrias, and Anthony
J. Blazevich. Journal of Strength and Conditioning Research. 2011 Sep
25(9): 2519-2527.
Purpose
This study investigated the effects of eight weeks of two types of
heavy weight training workouts, one involving circuit training protocols
and another using traditional strength training protocols.
Background
Traditionally, strength training and energy system training were performed in separate training blocks. For example, an athlete might run
in the morning and then perform gymnastics or some type of resistance training in the afternoon; or they might alternate between days,
such as by performing strength training on Monday, Wednesday and
Friday, and running on Tuesday, Thursday and Saturday, with Sunday
being a day of rest.
How weight training exercises are arranged in a workout is referred to
as exercise order. One common way to design a workout is to perform
all the sets for one exercise before moving on to another, a method
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referred to as station training. The following is one simple example of
how an upper body workout might be organized using station training,
using two pressing exercises and two pulling exercises:
A. Pressing Exercise #1: Bench Press: 10 reps x 2 sets
B. Pulling Exercise #1: Seated Cable Row: 10 reps x 2 sets
C. Pressing Exercise #2: Triceps Pressdown: 10 reps x 2 sets
D. Pulling Exercise #2: Barbell Biceps Curl: 10 reps x 2 sets
The concept of circuit training was introduced to the sport science
community in 1953 by physiologists at the University of Leeds in
England. Its purpose was to integrate several components of fitness
into a single training session. Rather than the usual practice of completing all the sets of an exercise before moving on to the next, circuit
training combines several exercises that are performed in sequence so
that two or more sets of an exercise are not performed in a row. Using
our previous example, here is the same workout performed in a circuit
fashion:
A. Bench Press: 10 reps x 1 set
B. Seated Cable Row: 10 reps x 1 set
C. Triceps Pressdown: 10 reps x 1 set
D. Barbell Biceps Curls: 10 reps x 1 set
E. Bench Press: 10 reps x 1 set
F. Seated Cable Row: 10 reps x 1 set
G. Triceps Pressdown: 10 reps x 1 set
H. Barbell Biceps Curl: 10 reps x 1 set
Two advantages of the circuit workout are that it can be completed
faster and also can produce greater energy system benefits.
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A variation of circuit training called supersets combines two different
exercises, such as the following.
Superset #1
A1. Bench Press: 10 reps x 2 sets
A2. Seated Cable Row: 10 reps x 2 sets
Superset #2
B1. Triceps Pressdown: 10 reps x 2 sets
B2: Barbell Biceps Curls: 10 reps x 2 sets
The most common superset pairs agonist and antagonist muscles. The
muscle that causes the primary movement is the agonist, or prime
mover. When the agonist muscle contracts, the opposing muscle,
which is the antagonist, is relaxed. Thus, when you perform a biceps
curl, the biceps are the agonists and the triceps are the antagonists;
but when you perform a triceps pressdown, the triceps are the agonists and the biceps are the antagonists.
Pairing agonist and antagonist muscle groups is the most common
form of supersets, but you can also superset exercises for the same
muscle group to upgrade the training stimulus. The two major types of
these supersets use the principles of pre-exhaustion and post-exhaustion.
With pre-exhaustion supersets, a muscle is first fatigued by a single-joint exercise and then further exhausted by a multi-joint exercise
involving the same muscle group and additional muscle groups. One
example is performing a biceps curl followed by a chin-up. With a
post-exhaustion superset, a compound exercise is followed by an isolation exercise that taps into the same motor pool of the muscle you
want to focus on. An example would be a chin-up followed by a biceps
curl.
Because of the technical nature of the exercises they perform in competition, weightlifters must focus on station training. Further, as these
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lifts are considered total body lifts, supersetting an exercise between
the Olympic lifting exercises could affect performance in those lifts.
For example, performing a bent-over row between sets of snatches
could affect the athlete’s ability to maintain optimal alignment of the
spine during the snatch.
Procedures
The study in question involved 33 participants. They were all about
22 years of age, and all had been performing resistance training for at
least 12 months before the experiment. The authors said the subjects
“…could produce a force equal to twice their body mass during an isometric squat lift and had no recent injuries or medical conditions that
would prevent maximal exertion.”
There were three groups: a circuit group, a traditional training group,
and a control group that did not lift. Pre- and post-testing were performed on the following: body composition (using dual x-ray absorptiometry); maximum dynamic strength for one repetition on the bench
press and half squat; peak power output on the bench press (using 30,
45, 60, 70 and 80 percent of the 1RM); maximum lactate and maximum power using a 30-second Wingate test; and a 20-meter shuttle-run test.
Both lifting groups performed the same exercises, which were leg
curls, bench presses, standing calf raises, lat pulldowns, half squats
and preacher curls. For both these groups there was a one-week introductory period, followed by eight weeks of training. At the start of
the program both groups performed 3 sets of 3 reps per exercise, and
an additional set was added every two weeks so that by the end of the
experiment all the subjects were performing 6 sets of 6 reps.
The traditional training group performed three exercises, with three
minutes between sets, followed by a five-minute rest, and then the
group performed the remaining three exercises, with three minutes
rest between sets. The circuit training group performed a combination of three exercises in a circuit, with 35 seconds of rest between
sets, followed by a five-minute break, and then they performed the
remaining three exercises. The authors referred to the combination of
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the three exercises as a short circuit; in bodybuilding, this is commonly
referred to as a tri-set.
For the traditional training group, the exercises were arranged in the
following order: leg curl, bench press, standing calf raise, lat pulldown,
half squat and preacher curl. For the circuit training group, the first circuit consisted of the leg curl, bench press and standing calf raise; the
second circuit consisted of the lat pulldown, half squat and preacher
curl.
Results
The authors noted that both training groups were just as effective in
improving weightlifting 1RM and peak power, shuttle-run performance
and lean mass. However, significant decreases in bodyfat occurred
only in the circuit strength training group. Furthermore, the high-resistance circuit was more effective in improving peak cycling power.
Discussion
This study was significant because it involved an independent evaluation of circuit training/supersets and station training. The key factor to
look at in the program design is that the circuit training group completed their workouts faster. When performing three sets, it only took the
circuit training group 55 minutes to complete their workouts, versus
105 minutes for the traditional training group. When performing six
sets, it took the circuit training group 125 minutes to complete their
workouts compared to 78 minutes for the traditional training group.
And because there were no significant differences in improvements in
strength or muscle between the two groups, we can look at it this way:
The circuit training method enabled the subjects to achieve nearly
identical results in approximately half the training time.
Another important distinction is that only the circuit training group experienced a significant decrease in bodyfat – and note that no aerobic
training was performed. This study supports the concept of the German Body Comp training protocols to lose weight, which suggests that
the short rest intervals increase the production of growth hormone.
Had the two groups worked out for the same amount of training time,
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it’s possible that even greater decreases in bodyfat could have been
achieved. In fact, the results of this study support the way I have been
designing workout programs for the past three decades, which is to
focus on supersets in most workout programs.
The study did well in controlling the loading parameters of the workouts, but I thought the choice of exercises and the exercise order
were a bit odd. One exercise used a relatively small muscle group, the
calves; and although an isolation exercise for the biceps was performed, there was no exercise for its antagonist, the triceps. Also, because the squat is the most difficult exercise in the programs, it would
have made more sense to make it the first exercise, rather than put it
in the second half of these workouts.
Practical Applications
For the highest levels of performance, weightlifters or those seeking to
achieve maximal results in these lifts and their related exercises should
concentrate on station training. That being said, for individuals interested in making maximal changes in body composition without losing
strength, a circuit training approach is superior to traditional station
training. Further, the use of supersets and circuit training significantly
shortens workout time.
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