German Body Composition, Intermediate Full Body Workout B2

Time: Allot 60-90 minutes for this workout as your ability to complete the primary supersets A, B and C depends on the space in your gym and availability of equipment. The warm-up and final D series make the workout appear longer on paper (pixel), although they are both ideally fluid and brief. Become more familiar with the warm-up and finishing sequences to increase your performance in the main lifts, keep your body in healthy working order and decrease total time spent in the gym.

Intensity: Moderate intensity trending higher. Weight selection starting at 60% of 1 rep-max. Its more important to complete the prescribed rep ranges, adhere to 60 second rest-intervals, and lift with proper form and tempo than increase the weight at this stage in the program. Use warm-up sets to calibrate your weight selection.

Frequency: Perform 2 times per week, minimum 48 hours rest, starting in Week 5 of the program.

Volume: High volume of 22-26 work sets and 6 critical sets of core work.

Continue reading German Body Composition, Intermediate Full Body Workout B2

German Body Composition, Intermediate Full Body Workout A2

Time: Allot 60-90 minutes for this workout as your ability to complete the primary supersets A, B and C depends on the space in your gym and availability of equipment. The warm-up and final D series make the workout appear longer on paper (pixel), although they are both ideally fluid and brief. Become more familiar with the warm-up and finishing sequences to increase your performance in the main lifts, keep your body in healthy working order and decrease total time spent in the gym.

Intensity: Moderate intensity trending higher. Weight selection starting at 60% of 1 rep-max. Its more important to complete the prescribed rep ranges, adhere to 60 second rest-intervals, and lift with proper form and tempo than increase the weight at this stage in the program. Use warm-up sets to calibrate your weight selection.

Frequency: Perform 2 times per week, minimum 48 hours rest, starting in Week 5 of the program.

Volume: High volume of 20-24 work sets and 6 critical sets of core work.

New Concepts

Finishing Set: Optional, although highly recommended by the 2nd or 3rd time you perform this workout. After completing the primary work sets, perform one additional set with a challenging modification to stimulate your body and mind to adapt.

Drop Set: Technique in which you perform a set at a certain weight, then pick up and lighter weight and perform the same exercise. This allows the muscles to continuing working even though they’ve been exhausted at a certain weight.

Scaption: Arm movement in the same plane as the scapula. Instead of lifting your arms directly to the side, lift 30 degrees forward with thumbs pointed up, as demonstrated in the linked video.

Continue reading German Body Composition, Intermediate Full Body Workout A2