get started german body comp

Get Started With German Body Comp Training

If you need to lose body fat, get started with a German Body Comp training program. German Body Comp is great for beginners because it uses total body training that builds baseline strength throughout the body. GBC is unique because it restores insulin sensitivity and fixes your metabolism. It’s ideal for anyone who has metabolic problems or who simply doesn’t like cardio.

What Is German Body Comp?

German Body Comp uses weight training exercises with short rest intervals to burn fat while simultaneously building muscle. It is great for fat loss because this style of training leads to an increase in growth hormone, the ultimate fat burning hormone.

German Body Comp workouts for fat loss use multi-joint exercises like squats, lunges, presses, rows, etc. Volume is fairly high with moderately heavy weights that you can lift for 8 to 15 reps, depending on exactly what phase of the training program you are in. Rest is short, ranging from 10 to 60 seconds.

Get Started With German Body Comp

If you’re like most people, you’re less interested in why German Body Comp works and just want to get started. Lift weights now; ask questions later. Fair enough.

Here are the important guidelines to understand so you can get started with German Body Comp:

Exercise Order

German Body Comp workouts organize exercises in a circuit. You perform two or three exercises in a row and then repeat for the prescribed number of sets. For example, when you see exercises marked A1 and A2, perform one set of A1, one set of A2, and then return to A1 again.


Tempo is the speed with which you perform the different components of an exercise. Prescribing tempo is important because it dictates how the muscles are stimulated during a lift.

We use four numbers to prescribe tempo:

  • 4110
  • The first number (4) dictates the seconds it takes for the eccentric motion (the “down” motion in most exercises)
  • The second number (1) is the pause before the concentric motion
  • The third number (1) is the concentric (lifting or “up” motion of most exercises)
  • The fourth number (0) is the pause before the repetition repeats

In the case of a 4110 tempo in the bench press, it takes 4 seconds to lower the weight, there is a 1-second pause at the bottom position, and then the weight is rapidly pushed up in 1 second, and the rep starts over immediately.

Weight Selection

Regarding weight selection for German Body Comp, you want to choose weights that are challenging but don’t cause you to reach failure. Ideally, choose weights that you could lift for approximately four additional reps than those prescribed. For example, if you are supposed to perform 10 reps for your first set, you should be able to perform at least 14 reps with the weight for your first set. Such an approach is ideal for fat loss because it stresses the metabolism without causing excess fatigue to your neuromuscular system.

Here is a workout to use to get started with German Body Comp. Complete novices can start by training 2 days a week on non-consecutive days. Work up to training 4 days a week.

Day 1

Order Exercise Reps Sets Tempo Rest
A1 Step-Ups 10-12 3 2010 60 s
A2 Seated Row 10-12 3 3110 60 s
B1 Lying Leg Curl 10-12 3 4120 60 s
B2 Dumbbell Bench Press 10-12 3 4011 60 s
C1 Back Extension 12-15 3 2020 60 s
C2 Biceps Curl 12-15 3 3010 60 s
D1 Standing Calf Raise 12-15 3 2110 60 s
D2 Lying Triceps Extension 12-15 3 3010 60s

Day 2

Order Exercise Reps Sets Tempo Rest
A1 Leg Press 15-20 3 4021 60 s
A2 Lat Pulldown 10-12 3 3110 60 s
B1 Front-Foot Elevated Split Squat 10-12 3 4020 60 s
B2 Dumbbell Overhead Press 10-12 3 4010 60 s
C1 Reverse Sit-Up on Incline 12-15 3 3110 60 s
C2 Hammer Biceps Curl 10-12 3 3010 60 s
D1 Calf Raise Seated 15-20 3 2110 60 s
D2 Triceps Press Down, Rope 12-15 3 3010 60s

Final Words

Getting started with German Body Comp training is a surefire way to set yourself on a new path of health and leanness. Combine German Body Comp with a smart nutrition plan that helps you achieve your goals.


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