The release of lactic acid is associated with hard training. That intense burning sensation after a hard set – that’s lactic acid building up in your muscles when your body enters into oxygen debt during intense exercise.
But what you probably didn’t know is that lactic acid can unlock the key to rapid fat loss while preserving muscle. Below you can learn about lactic acid training and the benefits from it.
What is lactic acid training ?
The lactic acid training is a style of training, designed to force your body to produce a lot of lactic acid in the muscles you work. The presence of lactic acid will cause an increase in both growth hormone and testosterone production by the body.
These are two of the most anabolic and lipolytic hormones in the human body. This means your body will burn fat at an increased pace while preserving muscle.
If done right, a typical lactic acid workout should last about 45 minutes. A good practice is to work on antagonist muscle groups (chest and back for an example) in one session, and choose “the most bang for the buck” multi-joint exercises. A very few and short rest periods between the sets will ensure a lot of lactic acid buildup and additional fat loss.
A typical lactic acid workout would look like this:
Day 1 – chest and back
–Bench press – 8 reps at 8RM (you should reach muscular failure at the 8-th repetition )
–Incline dumbbell press – 12 reps at 12RM
–Dumbbell flyes – 20 reps at 20RM
The rest between SETS is 10-20 seconds. This cycle is repeated 2-3 times,depending on your conditioning.
Rest for 2-3 minutes an then do:
– Chin up or Pull up – 8 reps
– Barbell row – 12 reps at 12RM
– Cable row – 20 reps at 20 RM
Rest 10-20 seconds between sets. Repeat this cycle 2-3 times.
Day 2 – Legs
– Squats – 10 reps at 10 RM
– Leg Press – 12 reps at 12RM
–Leg Extensions – 20 reps at 20RM
Rest 10-20 seconds between sets.Repeat this cycle 2-3 times.
Rest for 2-3 minutes an then do:
– Romanian deadlifts – 6 reps at 6 RM
– Leg curls – 15 reps at 15RM
Rest 10-20 seconds between sets.Repeat this cycle 2-3 times.
Day 3 – Arms and Shoulders
– Close grip bench press – 6 reps at 6RM
– Cable pushdown – 20 reps
The rest between SETS is 10-20 seconds. This cycle is repeated 2-3 times, depending on your conditioning.
Rest for 2-3 minutes an then do:
– Barbell curls – 6 reps at 6 RM
– Dumbbell seated curls – 15 reps
This cycle is repeated 2-3 times,depending on your conditioning.
Rest for 2-3 minutes an then do:
-Military shoulder press 6 reps at 6 RM
-Side laterals 12 reps
As you can see, lactic acid training is very intense, and because of the high volume work, you’ll need to lower the weights you lift. After the third work day, rest for two days. You should eat about 3 hours before the workout and do some heavy (but clean) eating after the workout.
This means that you should eat lots of protein (around 1.1-1.3 g/lb a day) from lean meats, eggs, fish, low fat milk and nuts. As for the carbs – eat low glycemic carbs through out the day and a big meal of high glycemic carbs along with protein right after the lactic acid workout.