The primary goal for this training cycle is to improve body composition. We do this by increasing the metabolic cost of exercise while optimizing the hormonal environment for fat loss which will provide the most substantial result. Due to this, we implement a full body training split to maximize fast changes in body composition. This will allow for a greater level of systemic fatigue and utilize greater loads than implementing a body part split over a series of days.
GBC is one method we like to use at HYBRID when improving body composition is the primary goal. This method prescribes exercises that alternate back and forth between lower body and upper body movements, which are intended to create Peripheral Heart Action. Peripheral Heart Action means that you are forcing blood to move back and forth from the lower extremities to the upper extremities throughout the entirety of the training session. This is intended to disperse lactate across the entire body during the workout and reduce localized fatigue, allowing for greater loads to be used. When performed correctly, GBC comes with a substantial metabolic cost and creates an optimal hormonal environment for fat loss.
At Hybrid, we generally prescribe two different Full Body sessions that will be successively done 3 times per week — for example; if you plan to workout on a Monday, Wednesday, Friday schedule, your workout structure would look like Workout A, Workout B, Workout A, with the following week being Workout B, Workout A, Workout B — or it can be down 4 times a week alternating between Workout A and Workout B twice. Using only two different workouts allows for increased motor learning of the exercises being utilized, which has the potential to allow for improved output throughout each training phase.
If the main goal of your training is rapid body composition improvement, GBC is one of the best protocols. Optimal results are achieved with an aggressive and dedicated approach to this style of training over a 3 month (12 week) period.