GKT Holistic Controlled Training

Training method for back pain and herniated the holistic controlled exercise (GKT) is based on the concept of the burden of the entire body, so that during a training session all muscles are activated evenly. Also is trained in the GKT predominantly free weights, because this always several muscle groups at the same time will be charged. During training with free weights, the internal stability and special is claimed the back muscles and promoted, because working with freely movable weights requires also a counter-movement of adjacent muscles, to keep the balance. The back area is one of the highly stressed parts of the body of man and is often unilaterally claimed by permanent seats. Just when a herniated disc, the GKT is good to employ as many muscles are built up very quickly to support the spine and specifically the affected vertebrae. Carola, 42 years, 1.55 m, 52 kg: Problem: herniated disc in the lumbar spine as a doctor is Carola considered especially on their health and operates since several years passionately Triathlon.

She won even the southern German championship in her age category. Although she is very sporty by the triathlon, she had a herniated disc. The doctors gave her injections and a conventional pain treatment. However, all this did not help. After three months, Carola – came burdened – to me still with pain. She was depressed, because she no longer believes, according to again participate in a triathlon.

I had some good experience with GKT in other people with back problems, and so we started with the free weight training. The GKT is based on three sentences to the load of the upper back section and / or the upper body (chest, shoulder and arm area). Between each exercise sets the upper and lower abdominal muscle is trained. In the following exercise, the lower and middle back muscle groups are trained. As in the first exercise, the abdominal muscles between exercise sets is trained. (Source: Luiz Lopes Brookfield). The belly will be charged especially, because he occupies an often underestimated the posture correction function and when wearing the skeleton supports the back. The leg muscles and the lateral upper body musculature is trained in a third training session. The abdominal area remains unencumbered, but this time, so that the muscles can relax. This training is carried out over the period of one month. After a month, Carola begins to run slowly on the treadmill. But after 10 minutes, your intervertebral discs start again to Tschmerzen. Then we decide to continue the GKT as o.a. and minimise the running units on approximately 5 minutes. After the second month of the GKT’s Carola can run even 10 minutes. After the third month, run long distances and prepared their competition phase. Their first marathon Carola was gone after the fourth month and reached a very good performance. Continuation of the GKT’s Carola preparing now the Thuringia Cup on their first major competition, in the riathlon. Eight months after Carola came to me and we the GKT began, she takes part in all competitions in Thuringia and wins the Thuringia Cup in her age category in record time. To sum up, I can say that GKT is a very good training method for the treatment of Herniated and other back ailments. I can point to several of these successful cases such as Carola. There are not only athletes, but also people with conventional hobbies and professions often sedentary activities.


I used these exercises in the summer before I started weight training. We rested at the lake, near the Austrian town of Graz. Every day, served a one-hour training session consisting of 15-20 exercises. Brought up in the trees, squeezed from the earth, 'rocked' news After a few weeks my body got stronger and as it were electrified. I felt better than ever before.

Many prominent builders with whom I met during my career, was told that was used 'free' exercise. Some of them – before you start training with weights, others continued to use them in professional training. 'Free' exercise good to start classes athleticism. They will help you feel content in the muscles, the feeling should tune your body. By the way, these exercises you can do at home, and you do not need sophisticated equipment. Gradually, you train yourself to stress and to lay the foundations for the future of athletic training.

Stage will last 2-6 months, depending on your original form. Then you can go to the club. In search of the elixir of growth So, Today is the last publication of the Council known actor and bodybuilder Arnold Schwarzenegger. What can I advise those with body weight increases slowly, and to whom it is very difficult to build muscle size? Let's see What reasons can cause this to stop. The first – poor diet. The body shall be provided with high-quality protein food in sufficient quantity, and of course, carbohydrates, fats, vitamins and minerals.

Building Triceps

To begin with, now that we distinguish those major muscle groups, which are involved in our major competitive moves, and therefore they should be given more attention. Of course, all these divisions we make purely probation. Thus, to begin to build a cycle of preparation, I recommend to the bench. What are the main muscles involved in the bench, as well as on what you want to draw attention in particular. This chest, front delta, triceps, biceps, tremendous back. All the small muscle groups, we decided not to pay attention, because they are so good to load. Breast basically get loads of bench press barbell while lying down. The triceps is stronger than the breast so it needs swapping.

Delta therefore always on the verge of peretrenerovannosti, it does not touch us. Expanding into the back bench and participate more statically bound to them ought krovushku drive. Biceps is involved not only in stabilizing the bench when, as well as In all other competitive moves, it must swing. Download shoulders, bench presses on an incline bench, doing breast wiring – this is unnecessary and not needed, especially if you had a bad press! Learn how to never do too much, do not need to finish the muscles that you feel is not tired. You have done the basic work, pretty pat muscle group, who participated in the work, stop. That's pretty much what we all do now to "regimes" training and to pay attention to that now. And what are we to ignore? I give figures, but without specific binding, as well as a breakdown in kilograms. For example, heavy exercise: bench press 3 sets of 5-6 repetitions, where the last repetition is at the limit, but without help.

Next 1 to exercise the triceps at 3 approaches for 12-15 reps. Here, the main pump semitendinosus triceps, ie "Catch up" in his blood. Then the tremendous torment about how and triceps: 3 sets of 12-15 repetitions for, well, biceps – 2 exercises. One of them – "hammer" or neck lifts reverse grip in a number of approaches for 20-30 repetitions. Then we have with you 72 hours and leg workout, then another 72 hours, and then we again arrive at the bench. And the next workout regimes is scheduled to be easy. Do bench press 3 sets of 8-10 reps, but with what weight? For example, on a heavy bench presses training you shook 100kg * 6 and it was almost the limit. Then now you'll be doing 65-70 kg and this will be what you need! Then we have the triceps, you can repeat the exercises from the last time with the same load. And, I almost forgot and this is important! If you have a sore ligament elbow joint due to any exercise, the exercises for triceps and did not forget to remember, until cured. Find yourself an exercise for the triceps, in which the elbow will not feel pain. Most love to do dips with a weight belt. One of my pupil at one time push-ups with a weight of 120 kg, with the personal weight of 80 kg. Since his elbow injury never took place. He eventually grew to 10 kg per year, but we're with him hardly given up this seemingly great exercise and results in the bench began to grow. For 2-va, he added, in about 100 kg bench press, never wrung out from the boards at all.