The introductory training methodology Thesis uses with the majority of clients is based on the German Body Composition Training method, as it focuses on weight loss.

German Body Composition (GBC) Training was popularized by Charles Poliquin. The main principle of GBC is to alternate between upper and lower body exercises, typically performing compound movements in a controlled fashion with high repetitions and short rest intervals. The goal is to create enough metabolic damage within the musculature of the body — think of the familiar "burning" sensation — through intense training that it will stimulate the release of growth hormone (GH). GH assists in muscle repair and growth, with the added benefit of having lipolytic (fat-burning) properties. The end result is a training protocol that promotes fat loss while preserving or even building lean muscle mass.

The science behind GBC originates with the work of Hala Rambie, a Romanian exercise scientist who worked in Germany. Rambie discovered that elevated blood lactic levels led to a drop in blood pH. This change signals the brain to ramp up the production of growth hormone. Simply put, the more you exert your muscles to achieve that "burn," the higher the growth hormone released. Recognizing the potential, Poliquin incorporated Rambie's findings into strength training methodology, giving it the name "German Body Composition" due to where the research was conducted.

GBC stands out for its emphasis on utilizing resistance training as the main driver in body composition change. This approach is intended to boost the release of growth hormone, a natural compound aiding in fat loss.

Principles:

The foundation of GBC lies in the alteration between lower and upper body exercises, emphasizing compound movements executed in a controlled manner with high repetitions and minimal rest. Specifically, GBC aims to pair lower and upper body compound lifts in a superset fashion, exemplified by combinations like squats with (upper body) pulling variations, and deadlifts with pressing variations.

While the possibilities for pairing exercises are endless, they should be tailored to the client's specific limitations and overall goal. With this in mind, there are fundamental principles to adhere to when designing a GBC program:

• Exercise pairings: 3-4
• Sets per pairing: 3-4
• Reps per set: 8-15
• Tempo per rep: 3010 (or controlled eccentric with a faster concentric)
• Rest: ~60 seconds

In short, select a lower and upper body compound exercise to perform in superset fashion, keep repetitions high, rest intervals short, and maintain control of the weight through the entire range of motion.

Additional Component: Metabolic Conditioning

An additional component that isn't part of the original German Body Composition training methodology, but has been integrated into Thesis' programming, is Metabolic Conditioning. Serving as a complementary and effective adjunct to GBC, it provides overall improvements in caloric burn, cardiovascular health, and enjoyment of the training session. Typically performed at the end of a workout, in an "all out" intense fashion, utilizing implements such as the sled or assault bike, Metabolic Conditioning has granted new life into this training regimen. By pushing our clients to their limits we can ensure that each session ends on a high note, amplifying the results and leaving a lasting impression of accomplishment.

Here are the fundamental parameters to set up Metabolic Conditioning for a client:

• Exercises: 1
• Set: 3-4
• Reps: Exercise dependent
• Tempo: XXXX (or explosive)
• Rest: 30-90 seconds

Programming for Fat Loss Clients:

The primary reason people join THESIS is to achieve their weight loss goals. To support this, we start all clients aiming for weight loss with the German Body Composition (GBC) training methodology for at least the first 2-4 weeks. The GBC method is highly effective for rapid fat loss, teaching clients to train with heart and determination, while at an intensity low enough to ensure they are practice movements safely, but also scalable for the client/s who wants to push harder. This approach not only delivers quick results but also builds a strong foundation for their future programming beyond GBC at THESIS.