Pin Many trainees approach weight loss with the idea that you have to spend countless hours performing aerobics that compromise your hard-earned muscle. A native of Ottawa, Ontario, in Canada, Poliquin has developed conditioning programs for more than Olympians and countless professional hockey, baseball, football and basketball players. CP: Absolutely. CP: I just tell them to look at my results. KG: Why should someone choose your book over any of the popular weight-loss books written by fitness trainers who train movie stars?
|Published (Last):||6 December 2010|
|PDF File Size:||14.9 Mb|
|ePub File Size:||10.82 Mb|
|Price:||Free* [*Free Regsitration Required]|
By Alexandria Clearwater July 5th, Exercise Programming Different approaches to strength training can facilitate different body responses, especially when taking a closer look at hormone levels. The first origins of inspiration for this method were sourced from Hala Rambie.
Rambie found that when blood lactate levels were elevated more HGH was produced. More HGH means greater fat loss and muscle tissue development. The What of GBC Simply put, GBC is a method of lifting that employs pairs of varying compound exercises at high intensity and short rest periods with the objective of stimulating muscle growth while minimizing the negative effects of lactic acid accumulation.
Here are the specifics: There are two groups of exercises; group A and B The exercise groups are separated by upper and lower body movements or non-competing muscle groups — group A is upper, group B is lower Exercises of the two groups are paired together — ex; A1 with B1.
Each pair is a set: A1 and B1 is Set 1 Reps stay in the range Rest between exercises is seconds — depending on fitness level The Why of GBC When a muscle is working at high intensity lactate, or lactic acid, will be produced within said muscle and can create fatigue and a burning sensation.
Interestingly enough, lactate is produced when oxygen is limited in the working muscle to allow the further break down of glucose. This continues energy production for the muscle cell when the aerobic systems fail. Yet, 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.
Long story short, the muscle stops working due to an abundance of an energy substrate. Failure is a natural fail safe pun intended when a muscle is being overworked, which forces the body to slow down so the muscle can recuperate. As soon as the work stops, the lactic acid burning sensation goes away. Excess lactate is quickly cleared away when the muscle slows down or stops. In the GBC system an upper body exercise is quickly followed by a lower body exercise, or as mentioned, non-competing muscles groups.
Working between opposing movements allows lactate levels to rise but not to do so locally, meaning the exercises do not impede the execution of the other.
This hormone plays a strong role in fat loss and muscle gain! Maintain a strict adherence to the rest time pre-determined. The short rest is an important characteristic of this method and its results.
Complete four rounds and then rest minutes before continuing to exercises A2 and B2, following the same instructions of execution. Tempo The Poliquin method also applies tempo training. Traditional GBC workouts will have four digits next to the exercises. A few other options for tempo are , , , When choosing tempo think about the exercise it will be applied to. This tempo would be awkward for the movement, and possibly put the lower back in a risky position.
A bench press could be safely lowered for a 1 count however, held for 3, pushed back up for 3, and immediately letter back down. This variance in tempo will certainly keep the wheels turning! Weight Selection The GBC system uses a higher rep range than is necessary to be completed in each set comparison to a traditional hypertrophy rep range of 6 to The weight needs to be challenging enough to elicit the lactate response yet allows the client to finish all of the reps.
When just beginning with GBC, it will be helpful to have a few weight options that are easily accessible during the exercise. That way, weight can be dropped if needed to complete the set rather than quitting.
German Body Composition training is built on solid concepts and research, and on paper sounds incredibly effective. However, I recommend having your own experience with it. For me, this was new material. I have talked to one of my long term clients who has struggled with losing weight, and we are going to try this out.
This might be a great option for one of your clients, or maybe even yourself. I know I am going to give it a shot. If you already have tried this out, let me know what your thoughts are on our Facebook page and if you have any tips to pass along!
Share This Post! She recently traveled to India to gain her hr yoga teacher certification where she studied the ancient practice at its origins.
Alex has spent time teaching yoga in Spain while volunteering at a yoga retreat and is currently working at her local college instructing two fitness courses. Alex wants to share with her clients and students the mental, physical and emotionally healing qualities of exercise and movement.
She believes everyone should have a healthy relationship with their bodies and strives to thread that concept throughout her career. Related Posts.
German Body Composition Training: The What, Why and How
Mishicage Amazingly, creatine works better for certain muscles than it does for others. Every new client at U. Dips for Chest vs. Click here for a printable log of this routine!
German Body Comp Program
Programme GBC Charles Poliquin !