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  1. #1
    Registered User chris008's Avatar
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    Lactic Acid Interval Training

    I apologize if someon already has poste this before. I'm in my cutting phase right now and this training method has helped me lose a good amount of weight with lower calorie intake and cardio. I'm telling you this workout its a lot harder than it looks. I felt like vomiting the first few times I tried it. I hope this works for someone else too. Peace!



    Lactic Acid Interval Training

    With this new understanding and application of GH/lactic acid training, you can soon experience a dramatically lowered body-fat level. But in some cases this still won’t be enough; you’ll need to supplement your lactic-acid weight training with lactic-acid interval training. If you’re in a ballistic sport such as martial arts or boxing, then sparring each afternoon can be considered your interval workout. If not, a rowing ergometer or a simple jump rope will work.

    How do you successfully use all this jargon for massive fat loss and explosive muscle gains? The following is a sample progression that forces GH to flood the muscle cells via the stimulation of blood lactate. By the way, I employed this same progression to cut 60 fat pounds off an aspiring Olympic athlete in just under twenty weeks.

    This training has been nicknamed "death circuit" and "projectile speed training" by those who’ve survived it. This is because blood lactate levels rise to 20 mmol/l. You may want a partner to manually force you through all the prescribed sets — or help you clean up!


    WEEK ONE

    (Day 1 and 2 are to be repeated twice per week)

    Day 1

    A1)* Chin-ups, supinated (palms facing you)
    Sets: 3
    Reps: 10
    Rep Speed: 3 seconds up (pull yourself up over a period of 3 seconds), 1 second down
    Rest Interval: 0 seconds (after one set, move directly to the next exercise below)

    A2) Squat
    Sets: 3
    Reps: 10
    Rep Speed: 3 seconds up, 1 second down
    Rest Interval: 0 seconds

    A3) Push-up
    Sets: 3
    Reps: 10
    Rep Speed: 3 seconds up, 1 second down
    Rest Interval: 0 seconds

    A4) Deadlifts
    Sets: 3
    Reps: 10
    Rep Speed: 3 seconds up, 1 second down
    Rest Interval: 120 seconds

    * The A1-A4 designations mean you do one set of each exercise with no rest in between. After the last exercise, in this case deadlifts, you’ll rest for the prescribed amount of time and then repeat the whole circuit two more times. After that, you’ll probably puke, and then you can move to the "B" exercises.

    B1) Hanging leg raises
    Sets: 2
    Reps: 10
    Rep Speed: Hold 3 seconds at the top
    Rest Interval: 0 seconds

    B2) Decline reverse crunch
    Sets: 2
    Reps: 10
    Rep Speed: 3 seconds down, one second up
    Rest Interval: 60 seconds

    The decline reverse crunch is performed on a slant board or a Swiss ball where you raise your legs up towards your face.

    Day 2

    A1) Push press
    Sets: 3
    Reps: 10
    Rep Speed: 3 seconds down, explode up
    Rest Interval: 0 seconds

    The push press is a shoulder press that utilizes the entire body. Start by standing, with a shoulder-width grip and the barbell resting on anterior delts. Squat one-fourth of the way down to initiate the momentum. Next, press the bar straight over the head to a soft lockout while exploding up on to the toes. Finish by lowering the weight to your shoulders.

    A2) Walking lunge with dumbbells
    Sets: 3
    Reps: 10
    Rep Speed: 3 seconds up, 1 second down
    Rest Interval: 0 seconds

    A walking lunge looks like a regular lunge except instead of stepping back to the starting position, you step forward with the back leg. You’ll end up walking across the floor 20 to 30 feet.

    A3) Dip
    Sets: 3
    Reps: 10
    Rep Speed: 3 seconds up, 1 second down
    Rest Interval: 0 seconds

    A4) Bent over barbell row
    Sets: 3
    Reps: 10
    Rep Speed: 3 seconds up, 1 second down
    Rest Interval: 120 seconds

    B) Twisting crunches on Swiss ball or hanging leg raises with twist
    Sets: 3
    Reps: 10
    Rep Speed: Hold 3 seconds at the top
    Rest Interval: 60 seconds


    WEEK TWO

    Same as above. Increase sets to four in the "A" series and three in the "B" series.


    WEEK THREE

    Day one and two are again to be repeated twice per week. As an alternate schedule, the lactic acid interval training can be performed on the morning of your off days before your first meal.

    Day 1 — AM (morning workout)

    A1) Chin ups, supinated
    Sets: 4
    Reps: 10
    Rep Speed: 3 seconds up, 1 second down
    Rest Interval: 0 seconds

    A2) Squat
    Sets: 4
    Reps: 10
    Rep Speed: 3 seconds up, 1 second down
    Rest Interval: 0 seconds

    A3) Push-up
    Sets: 4
    Reps: 10
    Rep Speed: 3 seconds up, 1 second down
    Rest Interval: 0 seconds

    A4) Deadlifts
    Sets: 4
    Reps: 10
    Rep Speed: 3 seconds up, 1 second down
    Rest Interval: 90 seconds

    B1) Hanging leg raises
    Sets: 3
    Reps: 10
    Rep Speed: Hold 3 seconds at the top
    Rest Interval: 0 seconds

    B2) Decline reverse crunch
    Sets: 3
    Reps: 10
    Rep Speed: 3 seconds down, one second up
    Rest Interval: 30 seconds

    Day 1 — PM

    Perform six "sets" of rope jumping for 60 seconds each set. Rest 180 seconds between sets.

    Day 2 — AM

    A1) Push press
    Sets: 4
    Reps: 10
    Rep Speed: 3 seconds down, explode up
    Rest Interval: 0 seconds

    A2) Walking dumbbell lunge
    Sets: 4
    Reps: 10
    Rep Speed: 3 seconds up,1 second down
    Rest Interval: 0 seconds

    A3) Dips
    Sets: 4
    Reps: 10
    Rep Speed: 3 seconds up, 1 second down
    Rest Interval: 0 seconds

    A4) Bent over barbell row
    Sets: 4
    Reps: 10
    Rep Speed: 3 seconds up, 1 second down
    Rest Interval: 90 seconds

    B) Twisting crunches on Swiss Ball or hanging leg raises with twist
    Sets: 4
    Reps: 10
    Rep Speed: Hold 3 seconds at the top
    Rest Interval: 30 seconds

    Day 2 - PM

    Perform six "sets" on the rowing ergometer (or jump rope again) for 60 seconds each set. Rest for 180 seconds between each set.


    Supercharging the Program

    Here are a few tips to get the best results from this program:

    • This type of training is best adopted after the completion of a strength phase and would then meet the intensity-to-volume periodization model.

    • Fat-loss products containing yohimbine (like Biotest MD6) may help target lower-body fat cells and bolsters results.

    • If it fits your schedule better, you can switch the AM and PM workouts.

    • The anabolic shock of this GH phase is so intense that many athletes gain five to eight pounds of lean mass while concurrently shedding an equal amount of fat mass, but this depends largely on nutritional factors. If your goals are weight and fat loss then make the appropriate caloric cuts. The net result is a massive lactic-acid meltdown.

    • While the program can be repeated, it’s best not to do it — at least not without changing the movements — for more than 6 weeks.

    So how’s that sound? An end to stalled-out diets and boring, excessive cardio. Get ready to experience what "feel the burn" really means!

    (A special thanks to Charles Poliquin for his "supercharging" tips.)
    DA MAN!
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  2. #2
    Registered User Kane Fan's Avatar
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    wouldn't it be easier to do HIIT?

    and if someone where to try this
    what kind of weight would they use for those 10 reps?
    thier 10rm? probubly not
    50% of 1 RM?
    if you mentioned % forgive me I must have missed it
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