History
The program popularised by the late Canadian Strength Coach Charles Poliquin was inspired by the studies of Romanian sports scientist Hala Rambie.
Rambie defected to West Germany during the Cold War bringing his research with him. This research was based on hormone production, but more specifically methods of modifying human growth hormone (HGH).
Rambie’s theory was that fat loss could be accelerated by raising levels of blood lactate - an energy substrate. The theory being the more lactate in the body causes a chain of actions leading to the release of more HGH. The result being reduced levels of body fat and increase in muscle tissue development.
Further to Rambie’s research, William Kraemer conducted a series of studies using weight training, and determined that certain training protocols could elevate HGH. One of the most effective approaches studied was the use of high repetitions in combination with short recovery periods.
Charles concluded that a combination of these two theories as one system or protocol meant that lactate secretions inducing the release of more HGH and the more HGH that can be induced through training modifications, would result in greater levels of fat loss and increased muscle tissue.
In addition to the research Charles introduced the principle of tempo or time under tension (TUT) to the training system further enhancing the potential for increases in HGH and thus greater fat loss and increase in muscle tissue growth.
Science
When a muscle is working at high volume, lactate or lactic acid is produced within the muscle, eventually creating fatigue. Lactate is produced when oxygen is limited to the muscle to allow for further break down of glucose. This continues energy production for the muscle cell when the aerobic systems fail.
The systems that are using the lactate to generate more energy do not operate well in acidic conditions. These same acidic conditions are produced when lactate levels increase. This results in the muscle fatiguing or failing due to an abundance of an energy substrate. At the end of the workout any excess lactate efficiently cleared away.
Utilising the German Body Composition (GBC) protocol, a lower body exercise is immediately proceeded by an upper body exercise. Training between opposing movements allows lactate levels to rise but not to do so locally, meaning the exercises do not impede the technical execution of the other.
German Body Composition (GBC)
GBC can be used with all populations for fat loss and increases in muscle tissue. Those of a higher training age, and athletes will generally use a lower number of repetitions and high loads, compared to those of the general population.
The GBC programme consists of three to four pairings of lower and upper body exercised performed as a superset, for example A1 followed immediately by A2, resting and then repeated the same series. A workout would look something like this:
A1 Lower Body Compound Exercise (quadriceps) 10-12 reps @ 4-0-1-0 temp, 10s
A2 Upper Body Compound Exercise (back) 10-12 reps @ 3-0-1-1 tempo 60s, back to A1
B1 Lower Body Compound Exercise (hamstrings) 8-10 reps @ 4-0-1-0 tempo, 10s
B2 Upper Body Compound Exercise (chest) 10-12 reps @ 4-0-1-0 tempo 60s, back to A1
C1 Lower Body Isolation Exercise (quadriceps) 10-12 reps @ 3-0-1-0 tempo, 10s
C2 Upper Body Isolation Exercise (scapular) 10-12 reps @ 3-0-1-0 tempo 60s, back to B1
D1 Lower Body Isolation Exercise (calf) 12-15 reps @ 2-1-1-1 tempo, 10s
D2 Upper Body Isolation Exercise (biceps) 10-12 reps @ 3-0-1-0 tempo 60s, back to D1
The above example is for a novice trainee, each series would be performed over three sets before moving on to the next pairing in the series. For more experienced trainees, depending on training age, repetitions can be reduced, and load increased. It is important to note that with a reduction of reps and increase in load to achieve the same fat loss outcome, tempo, recovery and number of sets would need to be adjusted.
Sample Novice Trainee
A1 Leg Press 10-12rep @ 4-0-1-0 tempo, 10s
A2 Seated Cable Row 10-12 reps @ 3-0-1-1 tempo, 60s, back to A1
B1 Lying Leg Curl 8-10 reps @ 4-0-1-0 tempo, 10s
B2 45 Degree Incline Dumbbell Press 10-12 reps @ 4-0-1-0 tempo, 60s, back to B1
C1 Dumbbell Front Step Up 10-12 reps per leg @ 3-0-1-0 tempo, 10s
C2 Seated Cable Rope Face Pull 10-12 reps @ 3-0-1-1 tempo, 60s, back to C1
D1 Standing Calf Raises 12-15 reps @ 2-1-1-1 tempo, 10s
D2 60 Degree Incline Dumbbell Curl 10-12 reps @ 3-0-1-0 tempo, 60s, back to D1
Sample Intermediate Trainee
A1 Back Squat 10-12rep @ 4-0-1-0 tempo, 10s
A2 Lean Away Lat Pulldown 10-12 reps @ 3-0-1-1 tempo, 60s, back to A1
B1 Back Extension 10-12 reps @ 3-0-1-1 tempo, 10s
B2 Flat Dumbbell Bench Press 10-12 reps @ 3-0-1-0 tempo, 60s, back to B1
C1 Dumbbell Side Step Up 10-12 reps per leg @ 3-0-1-0 tempo, 10s
C2 Standing EZ Bar10-12 reps @ 3-0-1-0 tempo, 60s, back to C1
D1 Farmers Walk 40m, 10s
D2 Standing Cable Rope Face Pull 10-12 reps @ 3-0-1-2 tempo, 60s, back to D1
Sample Advanced Trainee
A1 Heels elevated Front Squat 4-6rep @ 5-0-1-0 tempo, 10s
A2 Wide Grip Pull Ups 6-8 reps @ 4-0-1-0 tempo, 60s, back to A1
B1 Romanian Deadlift 6-8 reps @ 4-2-1-0 tempo, 10s
B2 V-Bar Dips 6-8 reps @ 5-0-1-0 tempo, 60s, back to B1
C1 Russian Step Ups 8-10 reps per leg @ 2-0-1-1 tempo, 10s
C2 80 Degree Dumbbell Shoulder Press 6-8 reps @ 4-0-1-0 tempo, 60s, back to C1
D1 Sled Push 40m
D2 Backwards Sled Drag, 60s, back to D1
Loading Parameters
Irrespective of which of the above sample workout suits you based on your training age it is important to select a load that you can only perform for the given number of reps. If you can’t do the prescribed reps using the tempo, reduce the load, if you could have done more reps than prescribed using the tempo increase the load, or in other words use the heaviest weight you can for the prescribed reps and tempos, if done correctly you will see a reduction in reps each set to the point where you will need to lower the load to stay within the prescribed rep range.
Training Volume
Depending on your training age and response to GBC you can use the system for two to a maximum of six weeks, though I typically will change the programme every three to four weeks. Furthermore, you would perform another workout following the sample system, alternating between each workout, performing three to four workouts each week. A sample workout for the second workout would look something like the following:
A1 Lower Body Compound Exercise (hamstrings) 8-10 reps @ 3-1-1-1 temp, 10s
A2 Upper Body Compound Exercise (chest) 10-12 reps @ 4-0-1-0 tempo 60s, back to A1
B1 Lower Body Compound Exercise (quadriceps) 10-12 reps @ 4-0-1-0 tempo, 10s
B2 Upper Body Compound Exercise (back) 10-12 reps @ 3-0-1-1 tempo 60s, back to A1
C1 Lower Body Isolation Exercise (hamstrings) 10-12 reps @ 3-0-1-0 tempo, 10s
C2 Upper Body Isolation Exercise (scapular) 10-12 reps @ 3-0-1-0 tempo, 60s, back to B1
D1 Lower Body Isolation Exercise (calf) 12-15 reps @ 2-1-1-1 tempo, 10s
D2 Upper Body Isolation Exercise (triceps 10-12 reps @ 3-0-1-0 tempo, 60s, back to D1
In Closing
GBC is a great system to use for fat loss and building lean muscle tissue, many of the most successful body transformation coaches have used this system to great success.
For success with this system you must adhere to the training principles utilising compound exercises to train the greatest number of muscles and muscle fibres, stimulating the maximum amount of HGH, whilst adhering to the rep range and more importantly the tempo and rest period. Stay true to the programme, and in partnership with an effective plan tailored for fat loss, and you will see results.
Like any training programme it will only be success for a period of time, when you start to plateau or stop seeing results, it’s time for a change.