Welcome to my new series about the workouts
So let's begin :

We all love to bitch about our gyms. They don’t have
enough benches, the machines are always broken, and so
on. It’s only when we’re forced to train at home or in a
hotel that we realize what a luxury even the most average
commercial fitness center is.
If you’re lucky enough to have a membership to a
training facility, this chapter is for you. Or, if you’ve put
together a well-stocked home gym, this is where you
should start as well. While it may not be the fitness
paradise you crave, it almost certainly has all the tools you
need to build a great body. The workouts that follow will
show you how to take advantage of them.
We’re assuming your gym has barbells, dumbbells, a
powerrack, adjustable benches, cables, Swiss balls, and
pullup bars. With that much inventory, you can easily
complete the various options of workouts we outline for
you. These include three distinct routines for gaining
muscle, two for losing fat, and two for body recomposition
—workouts that hit the magical combination of both
muscle gain and fat loss to reshape your physique with
minimal change in body weight.

We can’t overstate the awesomeness of German engineering. The
land that brought us jet planes, the Mercedes, and Heidi Klum also
introduced perhaps the best method of body recomposition known to the
fitness industry—that is, a timeless strategy to gain muscle and lose body fat
simultaneously. Achtung!


Hala Rambie, a scientist who defected to West Germany during the Cold War,
found that fat loss could be accelerated by raising levels of blood lactate—an
energy substrate. More lactate corresponds to greater release of growth
hormone, which tells your body to grow muscle and burn flab.
The best way to raise lactate quickly is to pair upper-
and lower-body exercises, or opposing movements, for
reps in the 8–15 range. The sweet spot for sets is three,
and rest periods are restricted to 30–60 seconds. This
approach has since become known as German Body Comp.
Alternate sets of “A” and “B” exercises. So you’ll do a set of A, rest, then a
set of B, rest again, and so on for all the prescribed sets. The remaining
exercises are done as straight sets.
To increase the intensity, decrease your rest between
sets by 15 seconds every two weeks. Start by resting 60
seconds for the first two weeks. Then in Weeks 3 and 4,
rest 45 seconds, and so on.

To be continued ....
See you soon