Lactate training for fat loss

Lactate training for fat loss

Whenever an athlete comes to me looking like they've spent most of their off-season camped out in front of a donut store, I have them perform a program that includes short rest intervals.

Short rest intervals lead to increased lactate production and an increase in lactate levels leads to dramatic increases in growth hormone release, which in turn results in significant body fat loss.

This method is known as the "German Body Composition" program or GBC for short.

Even if many people in the field of sport are skeptical when it comes to the question of whether a training-induced increase in growth hormone release is sufficient to cause a significant increase in fat burning, my personal experience with countless athletes confirms this effect.

It should be noted that the typical amount of growth hormone injected by professional bodybuilders each day is less than the amount of growth hormone released by the pituitary gland during lactate training! When this training program is performed correctly, growth hormone production increases to nine times the normal level, which is enough to make a whole army of dwarves big.

Although the original GBC program is very popular with recreational and average athletes, I often use an advanced version of GBC with elite athletes and amateurs who are in very good shape.

This advanced version of GBC not only results in dramatic fat loss, but is also quite effective when it comes to building muscle and improving muscle endurance.

At first glance, this program may seem easy and perhaps even ridiculous, but when done correctly, it is anything but easy. When I first presented a version of this program to the national judo team, the athletes laughed.

I simply asked them to perform three circuits of the following program:

• 12 squats (with the 12 RM weight)
• 60 seconds rest
• 12 pull-ups (with the 12 RM weight)
• 60 seconds rest
• 12 repetitions of deadlifts (with the 12 RM weight)
• 60 seconds rest
• 12 dips (with the 12 RM weight)

Despite their initial confidence, they only managed one rep and promptly looked quite green in the face afterwards.

When I first tried this program with Marty LaPointe of the Detroit Red Wings, we almost needed a wheelchair to get him on the plane afterwards.

The secret that makes this program so effective is choosing the correct resistance. In the version of GBC that I'm going to introduce next, you need to choose weights that accurately reflect your 6 RM weight, your 12 RM weight and your 25 RM weight for the corresponding exercises.

In other words, you need to choose a weight that will literally break your back after 6, 12 and 25 repetitions.

The advanced GBC program

You will train 2 muscle groups in each training session using the following training split:

• Day 1: Chest and back
• Day 2: Legs and lower back
• Day 3: No training
• Day 4: Shoulders and arms
• Day 5: Training-free
  Continue with day 1

This cycle should be repeated six times. If you do it more often, the results will decrease.

Here are a few suggestions for exercises in combination with the prescribed rest intervals.

Day 1: Chest and back

	Exercise	Sets		Pause
A1	Dumbbell incline bench press (45 degree angle)	3	6	10 sec.
A2	Barbell incline bench press (45 degree angle)	3	12	10 sec.
A3	Dumbbell incline bench press (30 degree angle)	3	25	2 min.
B1	Pull-ups with additional weight	3	6	10 sec.
B2	Rowing bent over	3	12	10 sec.
B3	Rowing seated on the cable to the neck	3	25	2 min.

Day 2: Legs and lower back

	Exercise	Sets		Pause
A1	Squats	3	6	10 sec.
A2	Lunges	3	12	10 sec.
A3	Leg extension	3	25	2 min.
B1	Leg curls	3	6	10 sec.
B2	Romanian deadlift	3	12	10 sec.
B3	Reverse hyperextensions or back extensions	3	25	2 min.

Day 3: No training

Day 4: Arms and shoulders

	Exercise	Sets		Break
A1	Dumbbell shoulder press sitting	3	6	10 sec.
A2	Side raise sitting	3	12	10 sec.
A3	Side lift on cable	3	25	2 min.
B1	Dips or close bench press	3	6	10 sec.
B2	Barbell tricep press on the reverse incline bench	3	12	10 sec.
B3	Tricep press on cable	3	25	2 min.
C1	Dumbbell incline bench curls	3	6	10 sec.
C2	Barbell curls standing	3	12	10 sec.
C3	Standing curls on cable pulley	3	25	2 min.

Additional notes:

• If you are training in a commercial gym, you may be hindered by lazy people stealing your training equipment. This may require you to improvise and perform other exercises.
• Aim to complete three circuits per training session, moving to four cycles after two or three weeks.
• Use a 40X0 tempo for sets of 6 repetitions, a 20X0 tempo for sets of 12 repetitions and a 10X0 tempo for sets of 25 repetitions.
• You must rest the full 2 minutes between cycles. If you do not do this, you may not be able to use heavy enough weights (or complete the prescribed number of repetitions) and your lactate production will suffer.
• Performing fewer repetitions than prescribed will not result in sufficient lactate production and consequently growth hormone release.

Additional notes regarding fat loss

I will assume at this point that you are familiar with the rudimentary rules of proper nutrition. However, I would like to highlight a few points that you may not routinely consider.

First, keep in mind that about 75% of the American population does not do well with carbohydrates. Therefore, you should primarily try to eat carbohydrates that have a GI of less than 50. The obvious exception to this is post-workout, when you should eat high-glycemic carbohydrates in combination with protein.

Secondly, eat more vegetables - lots more vegetables. This simple trick will help you burn fat on its own. You should also consider filling up on cruciferous vegetables like broccoli, cauliflower and other cabbages, as there seems to be an epidemic of man boobs in America. These vegetables have powerful anti-estrogen effects and including them in your diet could help eliminate this unsightly and embarrassing problem.

By Charles Poliquin | 08/15/05

Source: https://www.t-nation.com/workouts/lactic-acid-training-for-fat-loss