Lactic Acid Training is IDEAL for burning stubborn fat.
And it's essentially what it sounds like...training for the purpose of producing as much Lactic Acid production in your body as possible.
(Just as a side note, "lactic acid" is actually a misnomer...lactate is what it technically should be called, but since everybody refers to it and knows it as lactic acid, I'll keep referring to it as that).
WHY you want to generate lactic acid is simple...when the body produces a lot of Lactic Acid, this signals the body to secrete Growth Hormone in response. And Growth Hormone is one of the most potent fat-burning hormones you've got...in addition to helping spare muscle tissue.
That's why you want to do everything you can to increase GH production.
This style of training is best done on an empty stomach. You want to be in a fasted state when you use this and especially have not had any carbs for quite a few hours.
In fact, this style of training works best when on a low-carb diet.
When you eat carbs, your blood sugar goes up and your insulin levels rise to deal with it. GH and insulin don't get along...when insulin is present, GH secretion is blunted and you won't get the same benefits out of this training.
I've previously posted how to do the "big" exercise version of this circuit...
How To Do The "Little" Exercise Lactic Acid Circuit:
You're going to do three exercises in a row, targeting shoulders, biceps and triceps. And you'll take NO rest in between sets of each exercise until you've completed all three exercises.
We'll start with a variation of the shoulder press.
It's important to start with shoulders first. Because the triceps are involved with shoulder pressing, if you start with triceps, you'll fatigue them and compromise the reps you get for shoulders. Biceps have to be set in between the two for this reason as well, which means finishing with the triceps is only logical.
Select a weight you can get at least 20+ reps with on each exercise. You'll be aiming for this mark on the first round through (out of 6 rounds total).
Perform your reps of the shoulder press...push until Lactic Acid burn shuts you down.
Then immediately switch to a curl variation. I'm using the same barbell and going straight to standing barbell curls.
When you've hit as many reps as you can of that, switch immediately to the tricep exercise variation.
For this, I'm using an In-Set Superset of dumbbell lying tricep extensions and neutral-grip close grip dumbbell presses. This combo is very simple and very effective...just alternate reps of the two exercises.
They share a common start position so the switching between the two is very easy to do and very natural. It will blow up your triceps like crazy!
So do one rep of the extension.
Then one rep of the press.
Then repeat, alternating reps back and forth of the two exercises until you can't do any more reps.
Because the press is the stronger of the two exercises, if you get to the point where you can't do any more extensions, rep out on just the presses to really build up the Lactic Acid levels in your arms.
That's the first round.
Now rest 1 minute and do it again.
On the second round, your reps will drop by about half, which is totally fine. We're looking for the overall accumulation of Lactic Acid in the body and aren't really concerned about reps at this point. You'll have incomplete recovery basically throughout this entire workout, even as the rest periods get longer.
When you've finished the second round, take 2 minutes rest.
Then after that round, take 3 minutes rest...then take 4 minutes, then take 5 minutes, then you do your final round.
And yes, when you start getting into 4 and 5 minutes rest, it will feel like an eternity.
What this does is allow for a bit more recovery, which in turn allows you to get more reps and generate more Lactic Acid. It's important to take this rest, so don't skimp on it, even if it feels way too long (and it likely will). When you go back to the shoulder press, you'll feel just how incomplete your recovery is.
This combination of exercises is going to FLOOD your shoulders and upper arms with blood and with Lactic Acid. Even if you're on a low-carb diet (which is very difficult to get a pump with), you WILL get a massive pump out of it.
This circulation is excellent for oxygenating the tissues and developing micro-circulation in the muscles (capillaries...the tiny blood vessels where nutrient and oxygen exchange take place).
This "little" exercise combination is the perfect complement to do the following day after you perform the "big" exercise combination of deadlifts, bench press and squats. And even though you're using smaller exercises, it's still going to be very challenging in it's own way!
Try the "Big Three" Lactic Acid Training version of this workout as well!
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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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