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.
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