German Body Comp – The Forgotten Training Method For Serious Results

If i had a pound for every time someone sat in my office and told me that they wanted FAST results i would without doubt be a millionaire by now.

And though it is only natural to what to see results fast, the truth is that fast results very much depend on you.

Turns out i don’t have a magic wand after all!


And this is a big but.

There are ways and means that we can can maximise the rate at which you DO see results notwithstanding your training experience, age, health status, starting body fat, nutritional habits and genetics.

Enter German Body Composition Training

I first came across German Body Composition training when i learnt from Olympic Strength Coach, Charles Poliquin, back in 2009 – 2010 and started using constructs of it in my programming with clients.

German Body Composition Training is essentially where we’re constantly increasing the metabolic stress placed on the body by pairing an upper body exercise along with a lower body exercise, often with short rest periods.

Coming back to how the we actually burn fat which i’ve written about recently;

How Do We Actually Burn Fat?

You’ll know that there are a few things that we’re looking to achieve during exercise to stimulate the very pathways in which the body is prepared and happy to break down stored body fat and use it as fuel.

Two of these critical components are;

  • Elevating Stress Hormones


  • Increasing The Number and Activity Of Mitochondria To Burn More Fuel

Why i like German Body Composition Training in the early stages of working with a client interested in losing body fat is that this allows us to do both of the above things we require to see results. Now obviously you don’t have to follow the program i am about to share with you but from my experience in using German Body Comp training you will usually you’ll start seeing results within weeks of following the program as long as you remember to put the fork down when there is cake around!

Sounds Great! How Does This German Volume Training Work?

All we’re going to do here is simply pair an upper body exercise with a lower body exercise in a back to back (superset) fashion.

A 1 – Pendulum Squats – 3 Sets of 8 – 12 Reps

A2 – Seated Rows – 3sets of 8 – 12

B1 – Split Squats – 3 Sets of 8 -12

B2 – Bench Press – 3 sets of 8 – 12

C1 – Lying Leg Curls – 3 sets of 8 – 12

C2 – Underhand Pulldowns – 3 sets of 8 – 12

At the end of this workout you could tag on some Arm, Shoulder, Ab based exercises or some cardio in form of HIT or steady state and i would usually combine this program with another GBC based program but with different exercises to maximise your results.

FYI, I wrote about the benefits of cardio for results in the below article if you care to level up your results even more!

So if you give GBC a go, and i think you should, let me know how you get on with the program!

6 Ways To Improve Your Cardio For Better Results

What Kind Of Results Can You Expect?

Like i said above,

I use GBC training a lot in the early stages of working with a client if the primary goal is to lose body fat, maximise their time in the gym and they can’t stick to a 5 – 6 day a week routine like bodybuilding.

GBC really helps us get the most from our workouts before moving on to a more advanced system but here is a taster of what to expect if you do things right;

All of these clients are graduates of our renowned body transformation program so which if interested, you can apply on the application form below.


*As ever, remember that this post is purely for your information so please consult your doctor / health professional before starting any gym based program

Application Form For Results

Apply here if you want to work with us 1-2-1 in our private transformation gym in Sheffield.
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Chris Mason