Just like last week’s Training Tuesday workout: The Double Whammy, this week’s workout also builds muscle and burns fat, but uses different programming methods and utilizes different metabolic systems.
This style of workout is called GBC, which stands for German Body Composition. GBC workouts are characterized by using multi joint, full body exercises, with higher rep ranges and short rest periods. The goal of GBC training is to increase lactic acid which raises levels of Growth Hormone, which in turn results in greater fat loss.
GBC workouts can be performed using all types of resistance training equipment, but for this week we will focus on just utilizing dumbbells. There are many benefits to this style of workout, below are just a few of them.
- Perfect for a busy gym, all you need are dumbbells and a bench
- Great for all levels of trainee, if you are new to training use lighter weights, a more experienced trainer can up the intensity by lifting heavy
- Dumbbells allow for more natural movement and a bigger range of motion
- Higher reps and short rest periods result in muscle growth and fat burn
Inspiration for this workout was taken from the Poliquin Group.
Perform each exercise for 12-15 sets, taking 30 seconds between exercises. A1 + A2 = 1 set. Repeat each set 3 times before moving on to the ‘B’s.
A1) Front Foot Elevated Split Squat
A2) One Arm Bent Over Row
Perform each exercise for 12-15 sets, taking 30 seconds between exercises. B1 + B2 = 1 set. Repeat each set 3 times before moving on to the ‘C’s.
B1) Single Leg Deadlift
B2) Neutral Grip Bench Press
Perform each exercise for 12-15 sets, taking 30 seconds between exercises. C1 + C2 = 1 set. Repeat each set 3 times.
C1) Step Up
C2) Standing Shoulder Press
Thank you to the wonderful Melissa from BFX Studio Back Bay for being my awesome fitness model!
I would love to hear from you below if you tried this workout! Leave a comment below and I will always reply, or post a pic of you on Instagram or FB and tag me so I can see your hard work!
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The information and materials provided in this blog are to support and assist people who are looking to improve their health and wellbeing I understand that all new dietary/supplements/ exercise programs should be undertaken after consultation with a medical doctor. Jennifer Hanway is not responsible for any injury or illness sustained whilst following the information in this blog.