German Volume vs German Body Comp Programs - Need clarity!

[K-Max]

Hi all and happy new year!

I'm getting conflicting information about differences between the German Volume and German Body Composition Programs as well as when to superset.

Right now, my goal is permanent fat loss before focussing on muscle gain afterwards. I weighed in this past Sunday at: 142.8 pounds, I'm around 15% bodyfat I think. I'm focussing on a low carb diet, eating higher fats and protein ~1900 cals. (If you really need to see a log of my meals or training for more info, let me know) and have set a goal of getting to roughly 10% bf.

I'm following this program here: http://www.bodybuilding.com/fun/luis13.htm.

I heard that the Volume program should be used for muscle gains and the Body Comp should be used for fat loss. But having looked at sample programs around the web, they look very much the same.

Question 1: Can someone clear up the differences? Maybe point me in the direction of programs that show these differences. It's like I read on a few forums about people saying "Oh, do the GVC if you're trying to lose fat" but the differences aren't obvious to me.

The weird part is that it mentions about supersetting the A-exercises and the B-exercises but it mentions of rests in between them. I initially interpreted it as resting between each of the different exercises. But then my nutritionist mentioned that I should be doing them as a true superset with no rest in between. So I'd do the two A-exercises as a true superset and two B-exercises as a true superset in between which I did the past week.

Question 2: Is how I'm describing how I'm supersetting correct for the GVT I'm doing?

Thanks!

[Sean Summers]

The way I've interpreted his programs is on Day 1 you will do A1 immediately followed by A2 (no rest between A1 and A2) then rest 90 secs. Do A1 and A2 again for a total of 10 sets. Rest 90 secs after the 10th set. Move to B1 supersetted with B2 and then rest for 60 secs. Repeat B1 and B2 superset for 10 sets. At least that's how I would do it. Now, with this program he has you adding in the rest between A1 and A2 so that is his plan. Maybe he shouldn't have used the term superset. Check out his full article here:

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/441/German_Volume_Training.aspx

I would start with the first program and then progress to the 2nd one (the one you listed from BB.com).

If you are looking for a training program to lose fat - don't. Use the training program to stimulate growth and maintain muscle. Use diet and cardio to burn fat.

[cog]

^^^^What SS said.Poliquin mentions 60%of 1rm.Although some people here don't believe in supersets,I have found them to be extremely effective years back,but 10 sets....might be a bit much.

[faller]

Super setting GV, i like it! I'm a big fan of super setting, ever since i changed my approach to training, less weight, more volume I've made better gains with far less injuries. I think when i did GV for the first time a few years back i started with %60 of 1RM but had to reduce that to almost %40 and that was with just doing one exercise.

I'd probably do this in 3 week bursts though, 6 weeks might be a bit much for this old body lol.

[Delt King]

Also note that very high volume training while very low carb is not ideal nor necesary for results.

[cog]

Yeah the lower carbs.40% as faller mentions might be a lot easier.

[K-Max]

Ah I see. So perhaps the difference between GVT and GBC are the resting periods then?


If you are looking for a training program to lose fat - don't. Use the training program to stimulate growth and maintain muscle. Use diet and cardio to burn fat.

So in other words, you wouldn't recommend a weights program that attempts to maintain muscle and burn fat at the same time. Weights should only be used for maintaining muscle and cardio should always be used for burning fat?

Even for average "skinny fat" joes like myself right? ;)

Ok, what kind of program would you recommend in that case for fat loss, muscle maintenance?

[faller]

40% as faller mentions might be a lot easier.

Not necessarily easier, just made it doable lol. I should mention also that the rest periods were a lot shorter, i think it was 30sec. and the goal was to get to 15sec.

[cog]

Not necessarily easier, just made it doable lol. I should mention also that the rest periods were a lot shorter, i think it was 30sec. and the goal was to get to 15sec.

Yeah,I'm wondering if I still have the kind of energy to do the system justice.Workout room was pretty smoky back then.

[Praetorian]

Ah I see. So perhaps the difference between GVT and GBC are the resting periods then?



So in other words, you wouldn't recommend a weights program that attempts to maintain muscle and burn fat at the same time. Weights should only be used for maintaining muscle and cardio should always be used for burning fat?

Even for average "skinny fat" joes like myself right? ;)

Ok, what kind of program would you recommend in that case for fat loss, muscle maintenance?

I believe what SS meant was that your weight training doesnt really change whether you are trying to gain muscle ie off season or trying to lose fat ie pre-contest. The training is used to build muscle and when the diet changes and cardio is introduced the training maintains the muscle you built...but really doesn't change a whole lot...maybe a few lbs lighter on some lifts but not by much and you always strive to keep that weight up.
Too many guys build some muscle lifting heavy and eating big then decide they want to lean out so they start doing high volume high reps in order to "burn fat". This is complete nonsense...what you did to build your muscle is what you need to do to maintain it...if you decide to reduce the weight and do high reps you are basically telling you muscle to get lost because it is no longer needed....and guess what it goes.

P

[K-Max]

Too many guys build some muscle lifting heavy and eating big then decide they want to lean out

Made that error quite a few times way back during university. Then again, back then, never knew what carb sensitivity meant and was on a student budget. Man was I a cereal and oven meal junkie. Ha ha.