Fat Loss in a Hurry with GBC Burst Training

Training Articles

Fat Loss in a Hurry with GBC Burst Training

by Poliquin Group™ Editorial Staff
5/22/2018 1:12:16 PM

If you don’t like aerobics or are simply looking for the fastest way to lose bodyfat, there is the German Body Comp (GBC) program. Without changing their diet, both men and women using the GBC program have dropped up to .5 percent of bodyfat per week while gaining muscle. Many people, however, hold off on trying GBC because they don’t have the time to spend an hour a day in the gym. The solution: German Body Comp Burst workouts.

To recap, GBC training works by stimulating the release of growth hormone, a biochemical produced naturally in the body that helps regulate bodyfat. GBC workouts use multi-joint exercises performed for higher reps and shorter rest intervals. A typical GBC workout might contain 4-5 supersets and take about an hour. Here is an example of the first day of a 3-day-split GBC Program, as outlined in the second edition of the book, German Body Comp Program:

Day 1

A1. Chin-Up, Parallel Grip, 4 x 8-10, 50X0, rest 60 seconds

A2. Back Squat, 4 x 8-10, 50X0, rest 60 seconds

B1. Incline Press, Dumbbells with Rotation, 4 x 8-12, 4110, rest 60 seconds

B2. Deadlift, Semi-Stiff Leg, 3 x 8-10, 3031, rest 60 seconds

C1. Row to Neck, Seated with Rope, 3 x 10-12, 2210, rest 60 seconds

C2. Leg Curl, Kneeling, 3 x 10-12, 3110, rest 45 seconds

D1. Crunch, High Pulley, 3 x 15-20, 2010, rest 45 seconds

D2. Calf Raise, Seated, 3 x 15-20, 1111, rest 45 seconds

This workout is extremely effective for fat loss, but for some it can be a bit intimidating as it requires a high level of motivation for maximum results. Also, some people may only have 30 minutes to train. As a compromise, you can do a “GBC Burst” workout that uses only four exercises per workout. Here is an example of such a program, which alternates between an upper body and lower body workout:

Program 1

Day 1 – Lower Body

A1. Split Squat, 4 x 8-10, 3110, rest 30 seconds

A2. Leg Curl, Seated, 4 x 8-10, 5010, rest 60 seconds

B1. Leg Press, Inclined, 4 x 8-10, 4110, 30 seconds

B2. Reverse Sit-Up on Incline, 4 x 10-12, 2110, rest 60 seconds

Day 2 – Upper Body

A1. Incline Press, Dumbbells with Rotation, 4 x 8-12, 4110, rest 30 seconds

A2. Row to Neck, Seated with Rope, 4 x 10-12, 2210, rest 60 seconds

B1. Lean-Away Lateral Raise, 4 x 15-20, 2010, rest 30 seconds

B2. French Press, Seated with EZ Bar, 4 x 10-12, 3120, rest 60 seconds

Because supersets may not be possible during peak hours at a commercial gym, here is the same workout performed in a conventional manner. To keep the workouts short, less sets are performed:

Program 2

Day 1 – Lower Body

A. Split Squat, 4 x 8-10, 3110, rest 60 seconds

B. Leg Curl, Seated, 4 x 8-10, 5010, rest 60 seconds

C. Leg Press, Inclined, 3 x 8-10, 4110, 60 seconds

D. Reverse Sit-Up on Incline, 3 x 10-12, 2110, rest 60 seconds

Day 2 – Upper Body

A. Incline Press, Dumbbells with Rotation, 4 x 8-12, 4110, rest 60 seconds

B. Row to Neck, Seated with Rope, 4 x 10-12, 2210, rest 60 seconds

C. Lean-Away Lateral Raise, 3 x 15-20, 2010, rest 60 seconds

D. French Press, Seated with EZ Bar, 3 x 10-12, 3120, rest 60 seconds

Here is another version in which you train three days in a row with a mandatory rest day after Day 3.

Program 3 – 3-Day Split

Day 1 – Chest, Upper Back, Shoulders

A1. Cable Row, Single Arm, 4 x 10-12, 4110, rest 30 seconds

A2. Bench Press, Semi-Supinated Grip with Dumbbells, 3x10-12, 3210, rest 60 seconds

B1. Lat Pulldown, Parallel Grip, 4 x 8-10, 50X0, rest 30 seconds

B2. Military Press, Dumbbells with Rotation, 4 x 8-12, 4110, rest 60 seconds

Day 2 – Legs

A1. Back Squat, 4 x 8-10, 50X0, rest 30 seconds

A2. Calf Raise, Standing with Feet Outward, 4 x 1-12, 2111, rest 75 seconds

B1. Romanian Deadlift, 3 x 8-10, 3031, rest 30 seconds

B2. Leg Curl, Kneeling, 3 x 10-12, 3110, rest 75 seconds

Day 3 – Arms and Abs

A1. Triceps Extension, Supine with Lower Pulley, 4 x 10-12, 2210, rest 30 seconds

A2. Biceps Curl, Barbell, Standing, 4 x 10-12, 4110, rest 45 seconds

B1. Reverse Sit-Up on Incline, 4 x 10-12, 2110, rest 30 seconds

B2. Crunch, High Pulley, 4 x 15-20, 2010, rest 45 seconds

Just because a GBC Burst workout is short, it doesn’t mean it has no value for advanced trainees. If you’ve been challenging yourself with several months of hardcore training, you might want to give yourself a physical and mental break with a GBC Burst Workout—in weightlifting circles, this would be considered an “unloading cycle.” You can also combine this workout with another effective fat-loss system, such as HITT (high intensity interval training). For example, you could do a GBC Burst workout followed by 15-20 minutes of HITT on a stationary bike.

There are many exercise protocols that can help you lose weight, and the German Body Comp program has many advantages over aerobic training. If you want to give this powerful fat-loss method a try but are short on time, GBC Burst workouts may be the fastest solution to help you achieve your goals.