Warm up thoroughly before beginning this workout, because it is very important that you choose weights that allow you to just barely complete the number of prescribed reps. This workout will not give you the level of success that you are looking for if you choose weights that allow you to "leave a few reps in the tank".
If the recommended rep count is 6, choose a weight where you absolutely cannot complete more than 6 reps. Immediately after completing the 6 reps for the first exercise in the superset, go right into the second exercise and do 12 reps (if 12 diamond push-ups are a cinch then put on a weight vest or have someone place a weight plate on your back - if it's too difficult for you to get 12 diamond push-ups then do as many diamonds as you can until you can't do another and then finish with regular push-ups).
After completing 12 reps you should NOT be able to eke out a 13th rep - now head over to the 3rd and final exercise for the superset and bang out 25 quality reps. Use a nice slow 3 second eccentric movement tempo for the 25 rep exercises and if you feel like you might be able to get 26 reps then you chose too light of a weight!
| Exercise | |
|---|---|
|
3 sets, 6 reps
|
|
3 sets, 12 reps
|
|
3 sets, 25 reps, 02:00 rest
|
|
3 sets, 6 reps
|
|
3 sets, 12 reps
|
|
3 sets, 25 reps, 02:00 rest
|
The German Body Comp Program is a fat-torching workout based on the groundbreaking research of the Romanian scientist Hala Rambie. Rambie defected from Romania to West Germany, which is how the German Body Composition Workout Routine gets its name. The key finding that Rambie postulated is tha... more
Warm up thoroughly before beginning this workout, because it is very important that you choose weights that allow you to just barely complete the number of prescribed reps. This workout will not give you the level of success that you are looking for if you choose weights that allow you to "leave a few reps in the tank".
If the recommended rep count is 6, choose a weight where you absolutely cannot complete more than 6 reps. Immediately after completing the 6 reps for the first exercise in the superset, go right into the second exercise and do 12 reps (if 12 diamond push-ups are a cinch then put on a weight vest or have someone place a weight plate on your back - if it's too difficult for you to get 12 diamond push-ups then do as many diamonds as you can until you can't do another and then finish with regular push-ups).
After completing 12 reps you should NOT be able to eke out a 13th rep - now head over to the 3rd and final exercise for the superset and bang out 25 quality reps. Use a nice slow 3 second eccentric movement tempo for the 25 rep exercises and if you feel like you might be able to get 26 reps then you chose too light of a weight!
| Exercise | |
|---|---|
|
3 sets, 6 reps
|
|
3 sets, 12 reps
|
|
3 sets, 25 reps, 02:00 rest
|
|
3 sets, 6 reps
|
|
3 sets, 12 reps
|
|
3 sets, 25 reps, 02:00 rest
|
The German Body Comp Program is a fat-torching workout based on the groundbreaking research of the Romanian scientist Hala Rambie. Rambie defected from Romania to West Germany, which is how the German Body Composition Workout Routine gets its name. The key finding that Rambie postulated is tha... more
Warm up thoroughly before beginning this workout, because it is very important that you choose weights that allow you to just barely complete the number of prescribed reps. This workout will not give you the level of success that you are looking for if you choose weights that allow you to "leave a few reps in the tank".
If the recommended rep count is 6, choose a weight where you absolutely cannot complete more than 6 reps. Immediately after completing the 6 reps for the first exercise in the superset, go right into the second exercise and do 12 reps (if 12 diamond push-ups are a cinch then put on a weight vest or have someone place a weight plate on your back - if it's too difficult for you to get 12 diamond push-ups then do as many diamonds as you can until you can't do another and then finish with regular push-ups).
After completing 12 reps you should NOT be able to eke out a 13th rep - now head over to the 3rd and final exercise for the superset and bang out 25 quality reps. Use a nice slow 3 second eccentric movement tempo for the 25 rep exercises and if you feel like you might be able to get 26 reps then you chose too light of a weight!
| Exercise | |
|---|---|
|
3 sets, 6 reps
|
|
3 sets, 12 reps
|
|
3 sets, 25 reps, 02:00 rest
|
|
3 sets, 6 reps
|
|
3 sets, 12 reps
|
|
3 sets, 25 reps, 02:00 rest
|
The German Body Comp Program is a fat-torching workout based on the groundbreaking research of the Romanian scientist Hala Rambie. Rambie defected from Romania to West Germany, which is how the German Body Composition Workout Routine gets its name. The key finding that Rambie postulated is tha... more
