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Apparir� dopo il primo avvio del gioco nella cartella "Documenti" - "CPY_SAVES"
Fare clic con il pulsante destro del mouse, quindi propriet� e altri. Metti un
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Cambia la lingua nel menu di noi gioco tripli

amba 45" (X-0-X-0)

Riposare 3 minuiti dopo aver terminato le serie dei rispettivi esercizi.

Cyclist Back Squat 4 x 6-8 45" (3-0-X-0)

Trazioni a presta stretta 4 x 6-8 45" (3-0-X-0)
Riposare 3 minuiti dopo aver terminato le serie dei rispettivi esercizi.

Lying Leg Curl (piedi flessi) 4 x 6-8 45" (3-0-X-0)

Panca declinata manubri (presa supina) 4 x 6-8 45" (3-0-X-0)
Riposare 3 minuiti dopo aver terminato le serie dei rispettivi esercizi.
e dei rispettivi esercizi.

Leg Curl prono (piedi extrarotati) 3 x 6-

Riposare 3 minuiti dopo avx 6petizioni, MR) 10 x 6 45" (X-0-X-0)
Riposare 5 minuiti dopo aver teri Ripetizioni, MR) 8 x 8 45" (3-0-X-0)
Programma GBC avanzato[11] (Split routine)
Frequenza su microciclo di cinque giorni
Giorno 1: A. Gran pettorale e Gran dorsale
Giorno 2: B. Cosce
Giorno 3: riposo
Giorno 4: C. Deltoidi, Bicipiti, Tricipiti
Giorno 5: riposo
A. Gran pettorale e Gran dorsale
Gran pettorale:

Distensioni manubri panca 45� 6-RM (4-0-X-0) 10"

Distensioni bilanciere panca 45� 12-RM (2-0-X-0) 10"
Distensioni manubri panca 30� 25-RM (1-0-X-0) 2'
(ripetere il ciclo x 3 volte)
Gran dorsale:

Trazioni strette alla sbarra (zavorra) 6-RM (4-0-X-0) 10"

Rematore bilanciere 12-RM (2-0-X-0) 10"
Pulley al collo 25-RM (1-0-X-0) 2'
(ripetere il ciclo x 3 volte)

B. Cosce
Quadricipiti/Glutei:

Squat 6-RM (4-0-X-0) 10"

Affondi 12-RM (2-0-X-0) 10"
Leg Extension 25-RM (1-0-X-0) 2'
(ripetere il ciclo x 3 volte)
Ischio-crurali:

Leg Curl 6-RM (4-0-X-0) 10"

Mezzi stacchi alla rumena 12-RM (2-0-X-0) 10"
Hpx 45� o Hpx inverso 25-RM (1-0-X-0) 2'
(ripetere il ciclo x 3 volte)
C. Delotidi, Tricipiti, Bicipiti
Deltoidi:

Shoulder press manubri seduto 6-RM (4-0-X-0) 10"

Alzate laterali seduto 12-RM (2-0-X-0) 10"
Alzate laterali ai cavi 25-RM (1-0-X-0) 2'
(ripetere il ciclo x 3 volte)
Tricipiti:

Dip o Distensioni strette 6-RM (4-0-X-0) 10"

French press su declinata bil. 12-RM (2-0-X-0) 10"
Push down 25-RM (1-0-X-0) 2'
(ripetere il ciclo x 3 volte)
Bicipiti:

Curl manubri su inclinata 6-RM (4-0-X-0) 10"

Curl bilanciere in piedi 12-RM (2-0-X-0) 10"
Curl al cavo basso 25-RM (1-0-X-0) 2'
(ripetere il ciclo x 3 volte)

Ulteriori note
Se ci si allena in una palestra commerciale molto frequentata e vengono occupati
gli esercizi durante il programma � possibile improvvisare eseguendo movimenti
diversi.
Mantenere inizialmente 3 circuiti per gruppo muscolare. In seguito aumentare a 4
circuiti dopo 2 o 3 settimane.
� necessario mantenere gli interi 2 minuti previsti ad ogni termine di un ciclo. Se
non si rispetta questa tempistica si potrebbe non essere capaci di utilizzare un
carico sufficiente, o completare le ripetizioni predefinite, compromettendo la
massima produzione di lattato.
Effettuare meno ripetizioni di quelle previste non permetter� di produrre
abbastanza lattato e di conseguenza non secernere abbastanza GH.
Questo metodo richiede un alto grado di motivazione, per cui pu� essere consigliata
l'assunzione di uno stimolatore per favorire il completamento dell'allenamento.
Altri metodi di resistenza
Circuit Training (CT)
Peripheral Heart Action (PHA)
High Volume Training (HVT)
High Intensity Training (HIT)/Heavy Duty (HD)
Weider system
Gironda's 8x8 Training
High Tension Training (HTT)
Position of flexion (POF)
German Volume Training (GVT)
Hypertrophy-Specific Training (HST)
Paired set training
Power factor training
Static contraction training
Body contact
Zone training
Metabolic resistance training (MRT)
Fascial Stretch Training (FST-7)
Breve intenso infrequente organizzato (BIIO)
Note
^ olympian.it - German Body Comp Program: Intervista a Charles Poliquin di Kim
Goss. Pubblicato su Olympian's News
charlespoliquin.com - German Body Comp for Athletes: Original applications of a
great workout di Charles Poliquin Archiviato il 27 novembre 2012 in Internet
Archive.
 Pritzlaff et al. Catecholamine release, growth hormone secretion, and energy
expenditure during exercise vs. recovery in men. J Appl Physiol. 2000
Sep;89(3):937-46.
Ballor, Keesey. A meta-analysis of the factors affecting exercise-induced changes
in body mass, fat mass and fat-free mass in males and females. Int J Obes. 1991
Nov;15(11):717-26.
Campbell et al.Increased energy requirements and changes in body composition with
resistance training in older adults. Am J Clin Nutr. 1994 Aug;60(2):167-75.
Kraemer et al. Resistance training for health and performance. Curr Sports Med
Rep. 2002 Jun;1(3):165-71.
Boutcher. High-Intensity Intermittent Exercise and Fat Loss. J Obes. 2011; 2011:
868305.
Marks et al. Fat-free mass is maintained in women following a moderate diet and
exercise program. Med Sci Sports Exerc. 1995 Sep;27(9):1243-51.
^ Tremblay et al. Impact of exercise intensity on body fatness and skeletal muscle
metabolism. Metabolism. 1994 Jul;43(7):814-8.
^ Boutcher et al. The effect of high-intensity intermittent exercise training on
autonomic response of premenopausal women. Medicine & Science in Sports & Exercise
39(5 suppl):S165, 2007.
t-nation.com - Lactic Acid Training for Fat Loss di Charles Poliquin
^ Bryner et al. Effects of resistance vs. aerobic training combined with an 800
calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr.
1999 Apr;18(2):115-21.
^ Kraemer et al. Hormonal and growth factor responses to heavy resistance exercise
protocols. J Appl Physiol. 1990 Oct;69(4):1442-50.
^ Smilios et al. Hormonal responses after various resistance exercise protocols.
Med Sci Sports Exerc. 2003 Apr;35(4):644-54.
^ Boroujerdi, Rahimi. Acute GH and IGF-I responses to short vs. long rest period
between sets during forced repetitions resistance training system. South African
Journal for Research in Sport, Physical Education and Recreation > Vol 30, No 2
(2008)
^ Bottaro et al. Effects of rest duration between sets of resistance training on
acute hormonal responses in trained women. J Sci Med Sport. 2009 Jan;12(1):73-8.
Epub 2008 Feb 21.
^ Buresh et al. The effect of resistive exercise rest interval on hormonal
response, strength, and hypertrophy with training. J Strength Cond Res. 2009
Jan;23(1):62-71.
^ Haltom et al. Circuit weight training and its effects on excess postexercise
oxygen consumption. Med Sci Sports Exerc. 1999 Nov;31(11):1613-8.
^ Da Silva et al. Effects of different strength training methods on postexercise
energetic expenditure. J Strength Cond Res. 2010 Aug;24(8):2255-60.
^ Ratamess et al. The effect of rest interval length on metabolic responses to the
bench press exercise. Eur J Appl Physiol. 2007 May;100(1):1-17. Epub 2007 Jan 20.
^ H�kkinen K, Pakarinen A. Acute hormonal responses to two different fatiguing
heavy-resistance protocols in male athletes.. J Appl Physiol. 1993 Feb;74(2):882-7.
Kraemer et al. Changes in hormonal concentrations after different heavy-resistance
exercise protocols in women. J Appl Physiol. 1993 Aug;75(2):594-604.
^ Goto et al. Muscular adaptations to combinations of high- and low-intensity
resistance exercises. J Strength Cond Res. 2004 Nov;18(4):730-7.
^ Ormsbee et al. Fat metabolism and acute resistance exercise in trained men. J
Appl Physiol. 2007 May;102(5):1767-72. Epub 2007 Jan 18.
^ Hansen et al. The effects of exercise on the storage and oxidation of dietary
fat. Sports Med. 2005;35(5):363-73.
^ Binzen et al. Postexercise oxygen consumption and substrate use after resistance
exercise in women. Med Sci Sports Exerc. 2001 Jun;33(6):932-8.
^ Bennard et al. Maximizing acute fat utilization: effects of exercise, food, and
individual characteristics. Can J Appl Physiol. 2005 Aug;30(4):475-99.
^ Imamura et al. Effect of moderate exercise on excess post-exercise oxygen
consumption and catecholamines in young women. J Sports Med Phys Fitness. 2004
Mar;44(1):23-9.
^ Carter et al. Changes in skeletal muscle in males and females following endurance
training. Canadian Journal of Physiology and Pharmacology 79: 386-392, 2001.
^ Fitts RH, Widrick JJ. Muscle mechanics: adaptations with exercise-training. Exerc
Sport Sci Rev. 1996;24:427-73.
^ Hansen et al. The effect of short-term strength training on human skeletal
muscle: the importance of physiologically elevated hormone levels. Scand J Med Sci
Sports. 2001 Dec;11(6):347-54.
^ Stone et al. Health- and performance-related potential of resistance training.
Sports Med. 1991 Apr;11(4):210-31.
^ Bird et al. Designing resistance training programmes to enhance muscular fitness:
a review of the acute programme variables. Sports Med. 2005;35(10):841-51.
Bibliografia
Charles Poliquin. The German Body Comp Program: Burn Fat and Build Muscle on the
Only Program that Uses Weight Training for Weight Loss : the Best-selling Weight
Loss Program for People who Hate Aerobics, from the World's Foremost Strength
Coach. Dayton Publications, 1997. ASIN: B0006QTTBE
Collegamenti esterni
olympian.it - German Body Comp Program: Intervista a Charles Poliquin di Kim Goss,
su olympian.it.
charlespoliquin.com - German Body Comp per Atleti di Charles Poliquin, su
charlespoliquin.com (archiviato dall'url originale il 29 settembre 2011).
(EN) charlespoliquin.com - German Body Comp for Athletes di Charles Poliquin, su
charlespoliquin.com.
(EN) t-nation.com - Lactic Acid Training for Fat Loss di Charles Poliquin, su t-
nation.com.
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