Do you know that feeling when your muscles start to burn with intense training? You do? It really isn’t pleasant but like they say “no pain, no gain”, or in this case, no pain, no loss. Lactic acid training can actually unlock the key to some seriously rapid fat loss. Plus, you will be able to maintain muscle mass while you do it.

This style of training is designed to force your body to produce a large amount of lactic acid in the muscles you are working. So how is this of benefit? Well, it encourages both the release of growth hormone and testosterone in the body. These powerful anabolic and lipolytic hormones will have your body burning some serious fat while preserving muscle mass.

Another benefit of lactic acid training is that, if done right, should only take you a mere 45 minutes to complete a workout, meaning you will be in and out of the gym in no time.





Lactic acid training is best done by working antagonist muscle groups with mostly compound (or multi-joint) exercises. By keeping rest periods short and only having a few of them, you will ensure to create a large lactic acid build-up and enhancing fat loss.


Example of the Lactic Acid Workout:


Lactic Acid Workout Day 1 – Chest and Back


Exercise
Sets
Reps
Rest
TRI-SET 1
Bench Press
3
8
10-20 sec
Incline Dumbbell Press
3
12
10-20 sec
Dumbbell Flyes
3
20
10-20 sec
TRI-SET 2
Lat Pulldown
3
8
10-20 sec
Bent-Over Barbell Row
3
12
10-20 sec
Cable Row
3
20
10-20 sec


  • Rest for 3 minutes after each tri-set.


Lactic Acid Workout Day 2 – Quads & Hamstrings


Exercise
Sets
Reps
Rest
TRI-SET 1
Squats
3
8
10-20 sec
Leg Press
3
12
10-20 sec
Leg Extensions
3
20
10-20 sec
SUPERSET 2
Stiff-Legged Deadlifts
3
8
10-20 sec
Leg Curls
3
20
10-20 sec


  • Rest for 3 minutes after each tri-set.


Lactic Acid Workout Day 3 – Bi’s, Tri’s & Shoulders


Exercise
Sets
Reps
Rest
SUPERSET 1
Barbell Curls
3
8
10-20 sec
Alternating Dumbbell Curls
3
20
10-20 sec
SUPERSET 2
Skull Crushers
3
8
10-20 sec
Cable Pushdown
3
20
10-20 sec
SUPERSET 3
Machine Shoulder Press
3
8
10-20 sec
Side Laterals
3
15
10-20 sec


As you can see from this example workout, lactic acid training is pretty intense. The high volume work will require you to lower your weight quite substantially. Train 3 days on and then take 2 days off before training again. Eat roughly 2 ½ to 3 hours prior to the workout and make sure to have a recovery shake which contains protein, fast-digesting carbs and creatine. In order to maintain muscle mass, make sure that you eat roughly 2-3 grams of protein per kilogram of bodyweight.



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