Scribd
Upload
107 views

Training Examp

This document discusses body composition training, including ideal body fat percentages for men and women, methods of measuring body fat, and recommendations for full-body versus split routines and sets, reps, and rest periods for beginner, intermediate, and advanced trainees. It also describes the German body composition program developed by Hala Rambie, which uses supersets in a specific tempo to increase lactic acid and fat burning while maintaining muscle.

Uploaded by

sdjuknic
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
107 views

Training Examp

This document discusses body composition training, including ideal body fat percentages for men and women, methods of measuring body fat, and recommendations for full-body versus split routines and sets, reps, and rest periods for beginner, intermediate, and advanced trainees. It also describes the German body composition program developed by Hala Rambie, which uses supersets in a specific tempo to increase lactic acid and fat burning while maintaining muscle.

Uploaded by

sdjuknic
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

Body Composition Training

Ideal Body Fat


Men vs. Woman
Healthy, Overweight, Obese
Methods of Measurement
Training
Full body vs. Split routine
Days per week
Beginner = 3 days per week
Intermediate and Advanced = 4 days per week
Sets, Reps, Rest
Beginner
Sets = 2 - 3 sets
Reps = 250- 300 per workout
Rest = 60 - 75 seconds
Intermediate
Sets = 2 - 4 sets
Reps = 200 - 400 per workout
Rest = 45 - 75 seconds
Advanced
Sets = 3 - 4 sets
Reps = 225 - 350 per workout
Rest = 30 - 60 seconds
The Workout - German Body Composition Program
Developed by Hala Rambie
Roman Exercise Scientist working in Germany
He discovered that fat loss could be accelerated by
producing high levels of lactic acid in the blood.
Popularized in the U.S. by Charles Poliquin
Goal of this style of training
Burn fat without sacrificing muscle
Workouts increase production of growth hormone
Terrific calorie burner
Order
Superset fashion
A1 rest, A2 rest
Tempo
Eccentric (Lowering portion) - Slow and controlled
Isometric - No pause
Concentric (Return) - Quick
Weight Selection
Select a weight that you can perform 4 extra reps
Example 10 reps means you could actually perform 14 reps
Warm-up
Take the first two exercises and perform 2 sets of 5 reps
Example - Training weight = 100 lbs
Warm-up = 5 x 60, 5 x 80lbs

You might also like