any input welkom German Body Composition

barzel · 11-15-2006, 03:44 PM

HI i have started this new rutine and whant to now if any one has experiens with this kind of program.
found on t-nation.
http://www.t-nation.com/readTopic.do?id=724381

The Advanced GBC Program

You will perform 2 exercises each training session using the following split:

Day One: Chest and Back
Day Two: Legs
Day Three: Off
Day Four: Shoulders and Arms
Day Five: Off
Repeat

The cycle is meant to be performed 6 times. Doing it longer will result in diminishing returns.

Here are some suggested movements, along with the prescribed rest periods.

Day One: Chest and Back

A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times

B1. 6 Weighted Chins
Rest 10 seconds
B2. 12 Bent-over Rows
Rest 10 seconds
B3. 25 Seated Cable Rows to Neck
Rest 2 minutes
Repeat 3 times

Day Two: Legs

A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Romanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times

Day Three: Off

Day Four: Arms and Shoulders

A1. 6 Seated Dumbbell Presses
Rest 10 seconds
A2. 12 Seated Lateral Raises
Rest 10 seconds
A3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times

B1. 6 Dips or Close-Grip Bench Presses
Rest 10 seconds
B2. 12 Decline Barbell Extensions
Rest 10 seconds
B3. 25 Cable Pressdowns
Rest 2 minutes
Repeat 3 times

C1. 6 incline Dumbbell Curls
Rest 10 seconds
C2. 12 Standing Barbell Curls
Rest 10 seconds
C3. 25 Standing Pulley Curls
Rest 2 minutes
Repeat 3 times

**powerman2000** · 12-05-2006, 07:09 AM

Looks like a lactic acid training routine to me.

Good for fat burning, not so much for muscle building.

barzel · 12-06-2006, 06:44 PM

Quote:

Originally Posted by powerman2000

Looks like a lactic acid training routine to me.

Good for fat burning, not so much for muscle building.

Your right it is a lactic acid training routine.
but i must say having don 3 cykels of it.

That at my level I'm stronger now than i whas befor i dite this

at least i think so but now im starting DC again friday.

so i will se if i beate the log from befor.

any one trained lactic acid training and have sugestions for a better program/routine, pleas post.

**powerman2000** · 12-07-2006, 05:38 AM

Quote:

Originally Posted by barzel

any one trained lactic acid training and have sugestions for a better program/routine, pleas post.

I did my own version of a lactic acid routine.

Go to my workout log and start from the very beginning. I'm not doing it now since before I was using it as a fat burner.

I worked my way up to being able to do deadlifts sets at 295lbs and 4x8 with only a mere 30 seconds of rest in btwn all sets. That was a killer. My best at 12 reps was 265lbs with only 30 second rest intervals. I've never done anything before or since that made my glutes burn so bad. I couldn't even sit after I was done.

**DJSTARER** · 12-07-2006, 05:58 AM

i know a kid who is doing this to atrophy while keeping strength

**powerman2000** · 12-07-2006, 06:19 AM

Quote:

Originally Posted by DJSTARER

i know a kid who is doing this to atrophy while keeping strength

That doesn't make any sense to me at all. That implies overtraining. And I promise you if he is actually causing his muscles to atrophy then it is impossible for him to maintain his strength levels.

**DJSTARER** · 12-07-2006, 04:53 PM

i'll let you know how it goes. I gave him a wierd look too. He is stronger than I, so i tend not to critique or talk poorly on his methodology.

**powerman2000** · 12-10-2006, 11:20 AM

Quote:

Originally Posted by DJSTARER

i'll let you know how it goes. I gave him a wierd look too. He is stronger than I, so i tend not to critique or talk poorly on his methodology.

Well did he actually say that he is looking to make his muscles smaller?

**DJSTARER** · 12-13-2006, 02:28 AM

its his way of dropping weight to make 181 even though he is lean.

**A.FreeRadical** · 12-13-2006, 01:09 PM

Quote:

Originally Posted by DJSTARER

its his way of dropping weight to make 181 even though he is lean.

He must be powerlifter who is trying to make the 181 lb. class for a competition. If he is only a couple of lbs off and thinks he can keep his strength, it makes sense to me.

*

**DJSTARER** · 12-13-2006, 03:14 PM

indeed

11-15-2006, 03:44 PM	#1
barzel Amateur Join Date: Mar 2006 Posts: 81 Recipes: 0 Rep Power: 3	any input welkom German Body Composition HI i have started this new rutine and whant to now if any one has experiens with this kind of program. found on t-nation. http://www.t-nation.com/readTopic.do?id=724381 The Advanced GBC Program You will perform 2 exercises each training session using the following split: Day One: Chest and Back Day Two: Legs Day Three: Off Day Four: Shoulders and Arms Day Five: Off Repeat The cycle is meant to be performed 6 times. Doing it longer will result in diminishing returns. Here are some suggested movements, along with the prescribed rest periods. Day One: Chest and Back A1. 6 Incline Dumbbell Presses at 45-degree angle Rest 10 seconds A2. 12 Incline Barbell Presses at 45-degree angle Rest 10 seconds A3. 25 Incline Dumbbell Press at 30-degree angle Rest 2 minutes Repeat 3 times B1. 6 Weighted Chins Rest 10 seconds B2. 12 Bent-over Rows Rest 10 seconds B3. 25 Seated Cable Rows to Neck Rest 2 minutes Repeat 3 times Day Two: Legs A1. 6 Squats Rest 10 seconds A2. 12 Lunges Rest 10 seconds A3. 25 Leg Extensions Rest 2 minutes Repeat 3 times B1. 6 Leg Curls Rest 10 seconds B2. 12 Romanian Dead Lifts Rest 10 seconds B3. 25 Reverse Hypers or Back Extensions Rest 2 Minutes Repeat 3 times Day Three: Off Day Four: Arms and Shoulders A1. 6 Seated Dumbbell Presses Rest 10 seconds A2. 12 Seated Lateral Raises Rest 10 seconds A3. 25 Lateral Raises with Cables Rest 2 minutes Repeat 3 times B1. 6 Dips or Close-Grip Bench Presses Rest 10 seconds B2. 12 Decline Barbell Extensions Rest 10 seconds B3. 25 Cable Pressdowns Rest 2 minutes Repeat 3 times C1. 6 incline Dumbbell Curls Rest 10 seconds C2. 12 Standing Barbell Curls Rest 10 seconds C3. 25 Standing Pulley Curls Rest 2 minutes Repeat 3 times

12-05-2006, 07:09 AM	#2
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,281 Recipes: 0 Rep Power: 199	Looks like a lactic acid training routine to me. Good for fat burning, not so much for muscle building. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

12-07-2006, 05:58 AM	#5
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	i know a kid who is doing this to atrophy while keeping strength __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

12-07-2006, 04:53 PM	#7
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	i'll let you know how it goes. I gave him a wierd look too. He is stronger than I, so i tend not to critique or talk poorly on his methodology. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

12-13-2006, 02:28 AM	#9
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	its his way of dropping weight to make 181 even though he is lean. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

12-13-2006, 03:14 PM	#11
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	indeed __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode