One of the best things I’ve ever done for my body is ditched longer, endurance training for a life of sprinting and lifting heavy things. As a result of focusing my efforts on protocols such as German Body Comp training, I’m now leaner, stronger, and spend less time in the gym than I ever did in my college days. Sound too good to be true? Good news, Strength Training For the Win! Whether you’re male or female, strength training is absolutely necessary for the health of your body. In addition to making muscles leaner and improving metabolism, using weights makes your bones stronger and can bring relief to debilitating conditions like back pain and arthritis. It can also help correct postural imbalances and increase overall balance – especially as you age. Now, chicks – I’m going to get real wi’cha for a second. If you’re excuse for not lifting weights is “I don’t want to get big,” then you’re out of touch with your body. In short, women simply do not have the hormonal profile to gainmuscle mass like a man. For women, lifting heavy things builds lean muscle which burns more fat and gives strength, tone, and definition to the body. Women who have big muscles typically have worked really, really hard for years to get that way, and have received quite a bit of help from supplements. Armed with this info, let’s get on with the topic of today’s discussion, German Body Comp training. German Body Comp Training If you’re looking to kick your training up a notch, German Body Comp is for you. When I first began researching the German Body Comp program, I was immediately drawn to it because it included multi-joint movements and high-intensity training which are both key components of building . German Body Comp is a style of lifting in which you do specific exercises paired in sets (usually one upper body exercise and one lower body exercise) and perform higher repetitions (12-15) with shorter rest periods. German Body Comp is so effective because of its ability to increaselactic acid production. The more lactic acid you produce, the more you raise growth hormone production and Excess Post-Oxygen Consumption which allows you to burn more fat after your workout (learn more about that in .) In short, if your goal is to cut fat or lean out, this type of training is perfect for you. German Body Comp also develops muscular endurance, and increases power and strength capacity – making you a lean, mean, totally-kick-butt-strong machine. The German Body Comp Workout While German Body Comp is for both beginner and experienced athletes, I highly suggest having some experience with proper lifting before moving into this program. If you’ve never picked up a weight before, it’s best to enlist the help of a trainer for a month or two to make sure you’ve got proper form on all your movements. Also, this training isn’t for the faint of heart. Because this type of training is anaerobic, you’ll want to pace yourself. If the weight feels slightly easy after the firstround, give it time – it won’t feel that way for long. In order to complete this workout, you’ll need access to a gym that has a set of dumbbells and a few essential pieces of equipment. While some of the movements use a barbell, I’ve included modifications to these exercises in the event you don’t have access to one. The workout below is based on the principles of German Body Comp training. Each exercise should be performed utilizing which will increase the intensity of the movement (in other words, make it harder!) In short, you’ll see four numbers beside each lift that mean the following: First number: the time it should take to “lower” the weight to the ground Second number: the time you spend at the bottom of the lift Third number: the time you take to get to the “top” of the lift Fourth number: the time you should pause at the top of the lift   While at first glance it may seem a little confusing – once you test it out, it will make much more sense. Slowing down your lifts is afun challenge, and it just might be your ticket to a more effective workout. Day 1 4 sets: A1 (use dumbbells if needed) 3-0-1-0, 12 reps with :30 sec rest A2 3-0-1-0, 15 reps with :30 sec rest 4 sets: B1 2-0-1-0, 12 reps each leg with :30 sec rest B2 (use assisted pull-up machine or bands if needed) 3-0-1-0, 12 reps with :30 sec rest 4 sets: C1 2-0-1-1, 12 reps with :30 sec rest C2 (use dumbbells if no barbell is available) 3-0-1-0, 12 reps at :30 sec rest Day 2 4 sets: A1 3-0-1-0, 12 reps with :30 sec rest A2 3-0-1-0, 15 reps with :30 sec rest 4 sets: B1 2-0-2-0, 15 reps with :30 sec rest B2 Standing Shoulder Press (Use or ) 3-0-1-0, 15 reps with :30 sec rest 4 sets: C1 2-0-1-0, 12 reps each leg with :30 sec rest C2 ( as needed in order to reach reps) 3-0-1-0, 12 reps with :30 sec rest The How-Tos 1. For each exercise, you’ll need to pick a weight that is hard, but that you can complete the full amount of reps required. Challenge yourself, but make sure you are able to complete thelast set. It may take a week or two to find that “perfect” weight for each exercise. Be prepared to push yourself and be uncomfortable, and get comfortable with it! If you’re new to this style of working out and are having a hard time with only :30 seconds rest, increase rest to :45 seconds for your first few sessions. 2. Alternate each “paired” exercise. For example, you’ll want to complete A1, rest :30 seconds, complete A2, rest :30 seconds, and then continue on with completing A1 again. Do this until you perform 4 sets total of each exercise. Rest 4-5 minutes before moving on to the next paired exercises (for example, B1 and B2). 3. Perform Day 1 and Day 2 at least 48 hours apart. For more advanced athletes, repeat one of the workouts each week for a total of three sessions a week. 4. If you find yourself unable to complete the number of reps in a set, reduce the weight so you can finish out the reps. Use the lower weight the next time you do the workout. 5. Because this type oftraining is about intensity, you don’t want to do this for more than six weeks (depending on your goals and ability.) Now that you have a german body comp program – go get on with your training! Feel free to post any questions below! Want more workouts like the one above? Check out my other , or workouts. Keepin’ it human,

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