This version of Lactic Acid Training is simple...you're going to do 100 reps of barbell bench press, also known as a Century Set.
The trick is, even though it's one "set"...you're NOT going to do the 100 reps all at once (unless you can, of course, in which case you'll just increase the weight next time). We actually WANT to extend the time of Lactic Acid production during the set.
The idea here is not to do a lot of reps to burn calories...we're looking for the build-up of waste products in the muscles, which leads to the production of specific hormones in the body in response.
This hormonal approach to fat loss is VERY powerful...in fact, it can help your body access those stubborn fat pockets that simple calorie restriction and "normal" exercise simply can't get at.
How To Do a 100 Rep Century Set for Bench Press
Select a weight you can get a lot of reps with...at least 30 to 50 reps or so. I'm using 95 lbs on the bar in the demo here.
And crank out as MANY reps as you get until Lactic Acid production shuts you down.
During this first part, you want to use a fast movement...I'm also not coming to full lockout on every rep in order to keep rep speed up and protect the joints. Full range of motion is not important here...maximum Lactic Acid product IS.
When get to the point where your pace slows down a lot...(i.e. called the "pace break") try and gut out a few more reps to really get the most Lactic Acid build-up. I think I got about 50 reps on the first part here.
Re-rack the bar and rest 10 seconds. This 10 seconds rest is just enough time to clear out a bit of Lactic Acid but not nearly enough for complete removal. It will also help regenerate some energy in your muscles so you can keep going...
Because you're going to then pick it up and go AGAIN, doing as many MORE reps as you can before Lactic Acid shuts you down again.
On these reps, you DO want to go to full lockout. They'll be slower and more deliberate...aim for muscle tension and really squeezing the chest on every rep.
Again, re-rack the bar, rest 10 seconds then REPEAT.
Keep going in this pattern of doing as many reps as you can, then taking 10 seconds rest, until you hit 100 TOTAL reps, no matter how many sets it takes you to get there.
When you hit 100 reps, then you're done...and you will have churned up MASSIVE amounts of Lactic Acid to kick off the GH response.
As I mentioned above, if you can hit 100 reps the first time you do this, the next time you do this, increase the weight so it forces you to stop and break up the set. Extending this time of Lactic Acid production is what we're looking for and using too light a weight won't maximize it.
I would recommend performing one or two sets (at the most) for a bodypart. I like to switch to a different exercise for the second set, but you can certainly perform the same exercise again, if you like. Make sure and take at least 2 to 3 minutes rest in between sets, though, so that you actually get a decent amount of Lactic Acid removal from the target muscles so that you're able to get enough reps on the first part of the set.
This is a VERY challenging technique...in addition to Lactic Acid, it's going to hammer your Type 1, slow twitch muscle fibers very hard...likely to a level you've not experienced before. Expect serious soreness for the next few days.
It's also one of my favorite methods for targeting and accessing stubborn bodyfat pockets.
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And if you like this workout, you'll LOVE these ones...
- The Single Dumbbell Attack
- Total-Body Countdown Murder
- The Inside Out Core Crusher
- Lactate Tolerance Training for Chest
- Dueling Banjo Hell
- The Good Morning Burger
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