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  1. #1
    Registered User married2claudia's Avatar
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    Thumbs up Lactic Acid Training for Fat Loss

    Lactic Acid Training for Fat Loss
    by Charles Poliquin


    Whenever an athlete shows up at my training facility looking like he has spent the better part of the off-season camped in front of Krispy Kreme Donuts, I immediately put him on a program that incorporates short rest intervals.

    Short rest intervals lead to an increased production of lactate, and an increase in lactate leads to dramatic increases in Growth Hormone, thus resulting in very significant losses of body fat.

    This method is called the "German Body Composition" program, or GBC for short.

    While many people in the field?TC included?have professed skepticism that the exercise induced GH release was sufficient enough to cause significant fat burning, my personal experience with scores of athletes confirms the effect.

    Consider that the typical amount of GH that professional bodybuilders inject each day is actually a smaller amount than that released by the pituitary during lactate training! In fact, if the program is done correctly, GH production is 9 times normal?enough to make an army of dwarves grow tall.

    While the original GBC program proved to be very popular for lay people and the average athlete, I often use an advanced version of GBC for elite athletes and super conditioned amateurs.

    Not only does Advanced GBC lead to dramatic fat loss, but it is also quite effective in growing muscle and developing muscular endurance.

    At first glance, the program seems easy, perhaps ridiculously so, but if done properly, it is anything but easy. When I first presented a version of it to the National Judo Team, they laughed.

    I simply challenged them to do 3 circuits of the following:

    12 squats (at 12RM)
    Rest 60 seconds
    12 chins (at 12RM)
    Rest 60 seconds
    12 deadlifts (at 12 RM)
    Rest 60 seconds
    12 dips (at 12 RM)

    Despite their confidence, they only completed one circuit and promptly turned green.

    The first time I tried it with Marty LaPointe from the Detroit Red Wings, we practically had to put him on the plane in a wheel chair.

    The secret to making it effective, though, is choosing the correct resistance. In the version of advanced GBC training I am about to present, you must choose weights that accurately reflect your 6RM of an exercise, your 12RM, and your 25RM.

    In other words, you must pick an exercise that will crush your spleen after 6 reps, after 12 reps, and after 25 reps. You should have one eye pop out of its socket upon completion of the last rep, whether it is 6 reps, 12 reps, or 25 reps.


    The Advanced GBC Program

    You will perform 2 exercises each training session using the following split:

    Day One: Chest and Back
    Day Two: Legs
    Day Three: Off
    Day Four: Shoulders and Arms
    Day Five: Off
    Repeat

    The cycle is meant to be performed 6 times. Doing it longer will result in diminishing returns.

    Here are some suggested movements, along with the prescribed rest periods.


    Day One: Chest and Back

    A1. 6 Incline Dumbbell Presses at 45-degree angle
    Rest 10 seconds
    A2. 12 Incline Barbell Presses at 45-degree angle
    Rest 10 seconds
    A3. 25 Incline Dumbbell Press at 30-degree angle
    Rest 2 minutes
    Repeat 3 times

    B1. 6 Weighted Chins
    Rest 10 seconds
    B2. 12 Bent-over Rows
    Rest 10 seconds
    B3. 25 Seated Cable Rows to Neck
    Rest 2 minutes
    Repeat 3 times

    Day Two: Legs

    A1. 6 Squats
    Rest 10 seconds
    A2. 12 Lunges
    Rest 10 seconds
    A3. 25 Leg Extensions
    Rest 2 minutes
    Repeat 3 times

    B1. 6 Leg Curls
    Rest 10 seconds
    B2. 12 Romanian Dead Lifts
    Rest 10 seconds
    B3. 25 Reverse Hypers or Back Extensions
    Rest 2 Minutes
    Repeat 3 times

    Day Three: Off

    Day Four: Arms and Shoulders

    A1. 6 Seated Dumbbell Presses
    Rest 10 seconds
    A2. 12 Seated Lateral Raises
    Rest 10 seconds
    A3. 25 Lateral Raises with Cables
    Rest 2 minutes
    Repeat 3 times

    B1. 6 Dips or Close-Grip Bench Presses
    Rest 10 seconds
    B2. 12 Decline Barbell Extensions
    Rest 10 seconds
    B3. 25 Cable Pressdowns
    Rest 2 minutes
    Repeat 3 times

    C1. 6 incline Dumbbell Curls
    Rest 10 seconds
    C2. 12 Standing Barbell Curls
    Rest 10 seconds
    C3. 25 Standing Pulley Curls
    Rest 2 minutes
    Repeat 3 times

    Additional Notes:

    ? If you work out at a commercial gym, you might be hampered by slackers and fat cows who steal your exercise stations. As such, you may need to improvise and do different movements.

    ? Strive to do each circuit 3 times per workout. Progress to 4 circuits per workout after two or three weeks.

    ? Use a 40X0 tempo on the sets of 6; a 20X0 tempo on the sets of 12; and a 10X0 tempo on the sets of 25.

    ? You must use the entire 2-minute rest period. If you do not, you might not be able to use sufficient weight (or complete the prescribed reps), thus affecting lactate production

    ? Doing fewer reps tha what is prescribed will not elicit enough lactate and consequently not produce enough GH.

    ? These workouts demand a high level of motivation, so you had better be on something like Biotest?s Spike to help you complete the workout.


    Additional Notes Regarding Fat Loss

    As a reader of Testosterone Nation, I am going to assume you are familiar with rudimentary rules of proper eating. However, I would like to stress a few points that you might not have routinely considered.

    First of all, keep in mind that approximately 75% of the American population simply does not do well with carbs. As such, try to eat carbohydrate foods that score below 50 on the glycemic index. The obvious exception to this is post workout, when it is recommended that you do eat high GI carbs, along with protein.

    Secondly, simply eat more vegetables?lots more vegetables. That simple trick alone will help you burn fat. You might also consider gorging on the cruciferous vegetables like broccoli, cauliflower, and cabbage, as there seems to be an epidemic of "man boobs" in America. These vegetables are strongly anti-estrogenic, and including them in your diet could go a long way in eliminating this unsightly and decidedly embarrassing problem.


    Final Words

    You don?t have to be a pre-diet Jarrod from Subway to undertake this program, but if you decide to try it, you?ll be very pleased with your newly found definition and newly found size and endurance.

    ? 1998 ? 2005 Testosterone, LLC. All Rights Reserved.
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  2. #2
    chicken rude boy's Avatar
    Join Date: Mar 2007
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    rude boy has a brilliant future. Third best rank! (+40000) rude boy has a brilliant future. Third best rank! (+40000) rude boy has a brilliant future. Third best rank! (+40000) rude boy has a brilliant future. Third best rank! (+40000) rude boy has a brilliant future. Third best rank! (+40000) rude boy has a brilliant future. Third best rank! (+40000) rude boy has a brilliant future. Third best rank! (+40000) rude boy has a brilliant future. Third best rank! (+40000) rude boy has a brilliant future. Third best rank! (+40000) rude boy has a brilliant future. Third best rank! (+40000) rude boy has a brilliant future. Third best rank! (+40000)
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    niiice, looks good
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