Welcome to the first phase of Breaking Bod!

We will start with an Accumulation phase, which means the reps and overall training volume will be on the higher side.  Higher reps means weight loads will be lower.  In fact, they will probably be significantly lower than you expect, if this is your first time using a designated TEMPO.  Our goal right now is to accumulate more volume and exposure to these movements, to prepare your system for higher loads in the future.

The weekly structure will be 2 weight training workouts (that you’ll do twice each week), 1 conditioning workout, and 1 day devoted solely to aerobic cardio work.  Take rest days wherever you prefer, for scheduling or recovery purposes.  Just be sure to do the workouts in order.

The method we’re using for this phase is called German Body Comp (GBC).  It’s a tried and true method to drop body fat quickly and skyrocket your conditioning.  To make the most of the lifting workouts, stick to those rest periods closely.  The goal is to build up a LOT of lactic acid, so expect to be out of breath and burning by the end of each set. 

And use the appropriate weight loads.  If the goal is 12 reps, it should be very hard to get a 13th rep on each set.  Don't be afraid to ask for a spotter if you think you'll need help with the last couple reps.  If you can get in the right mindset to attack it, it will pay off like crazy.

The plan, as always, will be to increase weight every time you come back to each workout (or increase reps, if you didn’t hit the top end of the rep range).  In this phase you’ll end up doing each weight workout 6 times, and each time the numbers should go up.

If necessary, review the video on the main Team page for a refresher on how to read the rep/tempo/rest notation, and post any questions to the team Feed.

Have fun, stay focused, and get after your new PHYSIQUE.