Lactic Acid Training for Fast Fat Loss

8/13/2019 Lactic Acid Training for Fast Fat Loss

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Lactic Acid Training - A Complete 6

Week Program for FAST Fat Loss

By Nick NilssonThe "Mad Scientist of Muscle"

Did you know tat Lactic Acid can old te !"# to $urning

stu$$orn fat%

Well&&&now you do'

So what I've got for you here is a full 6-week progra designed to a!iie

fat-#urning #y using the horonal effects of $actic %cid Training to youradvantage&

To su it up for you really uick&&&when you get $actic %cid #uild-up in the #ody

(due to hard training)* this causes a release of +rowth ,orone* which is one of

T, ost powerful fat-#urning and uscle-sparing horones in the #ody&

.hen co#ined with a targeted* reduced-calorie diet* this can result in your #ody

pulling fat fro those stu##orn pockets that are usually so hard to get at&

If you've got y #ook Meta#olic Surge - /apid 0at $oss* you'll know all a#out this

type of training& It plays a very specific part in the overall progra&

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(owe)er* $ecause tis info is so effecti)e* +,)e decided to epand on it

for tis and put togeter a fat loss program designed A./01D Lactic

Acid Training& +t,s not 2ust a small part - it +S te program&

So if you have the progra and are already failiar with $actic %cid Training* you

can skip down to the #otto section where I'll #e laying out the actual progra

to follow&

This progra doesn't address nutrition or diet* 1ust the weight training& If you

need ore info on what to eat2

3AS+C 1utrition - A 4uick* Common-Sense 5uide To Wat #ou Sould

3e "ating to Stay (ealty and 5et .esults .igt 1ow

3ne ore thing&&&43 N3T eat anything at least 5 to hours #efore these

workouts& ,aving any food in you will defeat the horonal purpose of the

workout* which is +rowth ,orone secretion& +, secretion is #lunted when #loodsugar is higher* which happens as a result of food intake& Train on an epty

stoach and you'll get #etter results&

(ow Lactic Acid Training Works

In a nutshell* this style of training is designed to force your #ody to produce a lot

of $actic %cid in the target uscles and keep it there&

/esearch has shown that te presence of Lactic Acid can cause an increase

in $ot growt ormone and testosterone secretion $y te $ody& These

are two of the ost ana#olic (uscle #uilding) and lipolytic (fat #urning)

horones in the huan #ody7

The result8 9our #ody is forced to #uild uscle while #urning treendous

aounts of fat&

$actic %cid Training causes your uscles to fail due to lower

cellular p, (the acid lowers p,* which is the acid-#ase #alance

in the #lood& .hen it's gets too low* your uscles are una#le

to contract effectively) and not due to contractile failure (the

point where your uscle fi#ers are too fatigued to continue)&

Not #eing a#le to push to contractile failure protects the

uscles fro e!cessive #reakdown* which is critical to preserving

uscle ass under reduced-calorie conditions* i&e& dieting&

$actic %cid Training also #urns uite a lot of calories during






the session itself& This is #ecause of the very short rest periods

and high volue of work& This* in turn* keeps your heart rate

in an aero#ic conditioning one even during the rest* further

increasing the #enefits of the training&

Increased +rowth ,orone levels also increase the use of fat

for energy during recovery after intense e!ercise& This eans

your #ody will #e #urning fat in order to help you recover fro

your training7

%s well* high-rep $actic %cid Training trains the Type : uscle

fi#ers (endurance-oriented)* developing and ultiplying the

cellular energy furnaces known as itochondria * which rely

greatly on fats to supply energy to your cells& This eans your

#ody will #ecoe ore productive at #urning fat even while at rest&

The high volue of the training you will #e doing will also

help to stiulate +rowth ,orone production& ,igher training

volue has #een shown to produce a #etter +rowth ,orone

response than lower-volue training&

The high-rep ualities of the training helps to develop

circulation in the uscles #y increasing the nu#er of capillaries

(tiny #lood vessels) feeding the uscles& More circulation

eans ore nutrients which eans easier uscle growth down the line7

;ut all these aaing #enefits together and you've got one incredi#lypowerful training techniue7

(ow To Do +t

The #asic e!ecution of $actic %cid Training is very siple&

;ick one single e!ercise* using a weight you can get around 5<

to =< reps with&

1.

4o as any reps as you can until your uscles are #urning so

strongly and are so flooded with lactic acid that you can't ove

the weight& 9ou will pro#a#ly have to drop the weight pretty

uickly #y this point7

2.

/est 5< seconds&3.

Now do another set with the sae weight& 9ou will pro#a#ly

only #e a#le to get > to :< reps with that weight* even if you

4.



1ust did =< reps with it a few seconds ago& The short rest period

eans the lactic acid hasn't had tie to fully clear and you will

fail due to lactic acid #uild-up in the uscles rather than true

uscular failure (which is what we want)&

/est 5< seconds then do another set&5.

/epeat this for a total of 6 to :5 sets per #odypart* depending

on the progra reuireents and which #odypart you're working&

6.

The nu#er of reps you can do ay drop down to = or even less #ut don't worry*

rep nu#ers are not particularly iportant here& 9ou're #asically trying to churn

out as uch lactic acid as possi#le - the 5< seconds rest is not enough tie for

the #ody to clear it away #ut enough tie to allow you to go again very soon&

?uite often you'll find that after a few sets you hit a steady state where you're

using the sae weight and getting the sae nu#er of reps on

each set&

3ne of the nice features of this type of training is that you can reduce yourwar-up to alost nothing as the first set ay #e done with such light weight

that it can actually serve as your war-up&

%s well* the negative or eccentric aspect of the rep (generally the lowering of the

weight) need not #e ephasied when doing $actic %cid Training& /esearch has

shown that the positive or concentric phase of the rep (when the uscle is

contracting) is ore productive in ters of +rowth ,orone release than the

negative phase&

This doesn't ean you should ignore the negative - 1ust don't focus on it to thedetrient of the positive phase of the rep& +n plain "nglis* it will $e $etter

to focus on getting more reps tan on doing long* slow negati)es&

9ou ay use two e!ercises per #odypart #ut one is usually #est as 5< seconds is

not uch tie to switch #etween e!ercises& ,ave the ne!t e!ercise set up and

ready to go if you do switch& If you are doing an e!ercise that is done one ar or

leg at a tie* e&g& : ar pushdowns* don't take 5< seconds rest #etween sets*

1ust 1up #ack and forth #etween the two ars without any rest for the full

nu#er of sets you're doing& The sae thing applies to legs

7ariations of Lactic Acid Training

Though the single-e!ercise* straight-through techniue works e!treely well*

here are a few variations on this thee that you ay wish to try in order to #reak

things up a little and keep variety in your workouts& Several of these techniues



are incorporated into the Training 4ays in the progra #elow&

+solation 8

Compound

9ump Sets

Start with a single-1oint isolation oveent for

high reps* then do a copound oveent for

high reps* then 1up #ack to the isolation

oveent& @eep alternating&

By switching #etween isolation and copound*

you allow the assisting uscles a longer rest in

#etween sets #ut are still working the target

uscle hard& This will allow you to get ore reps

on the copound oveent #y allowing the

relatively fresher assisting uscles to push the

target uscle harder* flooding that uscle with

ore lactic acid& 0or e!aple* alternate #etween

du#ell flyes and flat #ar#ell #ench&

Pre-"aust

Sets

The first half of your sets will #e done with an

isolation oveent* while the second half are done

with a copound oveent& 0or e!aple* if you are

doing :5 sets total for chest* do 6 sets of ca#le

cross-overs first then finish with 6 sets of #ench

press& This will fatigue the target uscle* then allowthe assistance uscles in the copound oveent

to push the target uscle harder& It also helps spare

the assistance uscles soewhat for when it is their

turn to #e worked&

Antagonist

Training

Switch #ack and forth #etween antagonist uscles*

e&g& chest and #ack& This will keep your weights

higher than going straight through on one #odypartand allow nearly dou#le the reps once the lactic acid

starts flowing&

+solation /nly

Sets

This entails doing only one or two single-1oint

isolation e!ercises in a workout* e&g& :5 sets of :



ar pushdowns& This techniue is ideal for when you

are a little fatigued as it still produces lactic acid #ut

it is a ore focused #urn and does not involve any

assistance fro other uscle groups& 0or e!aple* if

your triceps are #urnt out fro direct tricep work

and you are training chest* do :5 sets of flyes orcross-overs (chest e!ercises that do not involve the

triceps) instead of #ench press& If you train with

presses* the uality of your chest work ay suffer

due to tricep fatigue&

/ne .ep

Training

Take a weight you can do or A reps with (<-=C

of :/M* e&g& if you can #ench << pounds* use 5D=

pounds) and only do one rep with it& /est 5<seconds& 4o another rep& Eontinue for the desired

nu#er of sets (:5 is a#out right)&

9ou will #e chasing the #urn on this one eaning it

will not #e #urning until the last few sets& This

techniue allows you to do an increased volue of

training with near a!iu weights& It is a great

way to #ecoe accustoed to handling weights near

your a! and* as you ove on to the last few sets*

it is good practice for fighting to lift the weight

yourself as it is a progressive reduction in strength&3n each set you will have to fight for it 1ust a little

#it ore&

This has the indirect effect of increasing your ental

focus and training drive when using heavy weight&

9ou will #e ore likely to try to fight to get it up

rather than 1ust #ailing out&

This is also a great way to aintain your strength

when you are on a reduced-calorie diet& Single repsdon't last long enough to #e affected greatly #y low

glycogen supplies&

Final Set

Lactic Acid

3n the last set of the workout* whatever other

variation you are using* drop to an e!treely light



Saturation weight and do an e!treely high rep set (=< plus

reps) to saturate the uscles with as uch lactic

acid as possi#le& This is a very good ental

challenge to see how far you can push your #ody

through the #urn&

1otes

$actic acid training is hard to do with a partner #ecause you ay

end up resting too long in #etween sets& Twenty seconds usually

isn't enough tie to switch places* do a set and switch places again

especially if you have to change weights in #etween sets&

If you work with a partner* do different e!ercises at the sae

tie on different euipent& 3r try this2 1up sets #etweentwo e!ercises or #odypart* e&g& you do #ench while your partner

does chins* #oth rest 5< seconds& 9ou ove to chins* your

partner oves to #ench& /epeat for twelve sets of each e!ercise&

9ou can challenge each other to see who can last the longest in

each set when starting at the sae tie&

% useful tip with $actic %cid Training is to #ring a water #ottle

around with you when you train& The rest periods are not long

enough to go to a fountain to get a drink unless you are alost

right #eside it& If take too long getting a drink* the effectivenessof the training will #e diinished considera#ly&

4o not stretch #etween sets& The idea #ehind $actic %cid

Training is to keep the lactic acid in the area as uch as

possi#le& Stretching helps clear it out& Stretch after the #odypart

is done or after the entire workout is done&

Lactic Acid For Fat Loss TrainingProgram

$actic %cid Training #y itself is great* #ut to really take advantage of your #ody's

adaptive responses* I've also decided to incorporate a gradually #uilding of

training volue when doing the progra& %fter weeks of increasing the nu#er



of sets* we'll then drop #ack and change the focus of the $actic %cid Training

soewhat - still fat loss #ut with soe strength stuff added in&

,ere's the theory #ehind that* if you're interested2

Training on te "dge - Learn (ow /)ertraining on Purpose Can 5et #ou

:aimum .esults FAST'

It #asically forces progress through increases in training volue* gets you to the

point of overtraining* then #acks off& .hen you #ack off* your #ody is still in high

gear trying to recover fro the overtraining* so you get fast results7

This progra is done A days a week& 9ou can also perfor cardio training with

the training - I'd suggest doing it on 4ay : and 4ay * after your training session&

The reason for this is that you ost likely won't feel like doing cardio after

working the thighs with $actic %cid Training7 If you'd like to do ore cardio* add

it as 4ay =&

.hen doing cardio with the weights* do it for only :< inutes& 3n it's own* you

can do it for up to 5< inutes* depending on the style of interval training you're

doing&

,ere's soe info on Interval Training for cardio2

Wat Do #ou :ean Low-+ntensity Training +sn,t Te 3est For Fat

3urning%

Te +nsider Secrets of +nter)al Training - Learn (ow 1ow'

%#s can #e worked at the end of each training session - to = sets each tie&

.hen I have "Straigt Troug Lactic Acid Training - no special

tecni;ues" listed* it eans 1ust start with how $actic %cid Training was first

e!plained - 5< to =<F reps on the first set* then rest 5< seconds* then as any

reps as you can do* repeat* etc&

< Training Days Per Week Training Days - :onday* Tuesday* Tursday* Friday











.est Days - Wednesday* Saturday* Sunday

W""! =

Rest period - always 20 seconds between sets. On Day 3 and Day 4, you will be going back and

forth between isolation and compound exercises, e.g. 1 set of flyes, then 1 set of press, then 1 set of

flyes, etc. for a total of 8 sets (for chest - works out to 4 sets on each exercise). When your bodypart

doesn't have specific isolation or compound exercises, e.g. calves - just pick 2 different exercises

and work those back and forth.

The training techniques described in the program layout and listed above.

DAY 1 DAY 2DAY 3

DAY 4

Straight Through

Lactic Acid Training -

no special

techniques

Straight Through


no special

techniques

Isolation / Compound

Jump Sets

Isolation / Compound

Jump Sets

(8) Back (6) Shoulders (8) Back (6) Shoulders

(8) Chest (6) Triceps (8) Chest (6) Triceps

(5) Biceps (8) Thighs (5) Biceps (8) Thighs

(5) Calves (4) Hamstrings (5) Calves (4) Hamstrings

W""! >

Rest period - always 20 seconds between sets. On the Pre-Exhaust days, the first half of your sets

will an isolation exercise, e.g. 5 sets of flyes. The second half will be compound, e.g. bench press.

DAY 1 DAY 2DAY 3

DAY 4

Straight Through

Lactic Acid Training -no special

techniques

Straight Through

Lactic Acid Training -no special

techniques

Pre-Exhaust Sets Pre-Exhaust Sets

(10) Back (8) Shoulders (10) Back (8) Shoulders






W""! ?

Rest period - always 20 seconds between sets. This is the toughest week with the highest training

volume. Note the change in bodypart order on Day 3 and Day 4 - shoulders have switched days with

biceps in order to pair bi's and tri's antagonistically. So do back and chest antagonistically, shoulders

and calves (nothing antagonistic about either of them but it's what's left over), biceps and triceps,

then thighs/quads and hamstrings. Most leg exercises like squats and leg press focus primarily on

the quads and glutes, and most people have a tendency to neglect their hamstrings - this will help

bring things into balance.

DAY 1 DAY 2DAY 3

DAY 4

Straight Through


no special

techniques

Straight Through


no special

techniques

Antagonist Lactic

Acid Training

Antagonist Lactic

Acid Training

(12) Back (10) Shoulders (12) Back (8) Biceps


(6) Biceps (12) Thighs (6) Shoulders (10) Thighs/Quads


W""!S <* @* 6

Rest period - always 20 seconds between sets. This week we go back to the same training volumeas Week 1. On Day 3 and Day 4 here, you'll notice that I've given you an option between One Rep

Sets and normal Lactic Acid Training. The reason for this is that some bodyparts/exercises don't

always lend themselves to single rep efforts, e.g. calves or shoulders. You may not also feel up to

maximum efforts strength-wise, in which case you can opt for the Straight Through Lactic Acid

Training. Definitely be sure and give the One Rep Sets technique a try at some point, though!

DAY 1 DAY 2DAY 3

DAY 4

Isolation Only Sets Isolation Only Sets

One Rep Sets or

Straight Through

Lactic Acid Training

One Rep Sets or

Straight Through

Lactic Acid Training

(8) Back (6) Shoulders (8) Back (6) Shoulders(8) Chest (6) Triceps (8) Chest (6) Triceps



Note the decrease in the number of sets you are doing and the change in focus of the Lactic Acid

variations. This is the "easier" phase where your body plays catch-up with recovery. Don't back off

on intensity, however. Keep pushing on all your exercises!



Keep on this phase until your results start to slow down then ramp up again

with weeks 1, 2, and 3. This training strategy delivers consistent results, taking

advantage of your body's natural physiological response to increased demand.

That's the progra7 %nd as I entioned at the start* $actic %cid Training is an

iportant part of y Meta#olic Surge - /apid 0at $oss progra* which is literally

T, single ost effective fat-loss progra I've ever used&

In addition to $actic %cid Training* it includes a nu#er of other very targeted

training techniues&&&techniues that are strategically ipleented according to

e!actly .,%T you're eating and .,N&

(onestly* te results you can wit tis program are incredi$le&

Ceck out :eta$olic Surge ere&&&

%nd if you have any uestions a#out the $actic %cid Training progra a#ove* 1ust

let e know7 9ou can contact e through y ,elpdesk any tie7

Nick Nilsson

The "Mad Scientist of Muscle"









http://www.twitter.com/nicknilsson




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Lactic Acid Training for Fast Fat Loss

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