Blog Entry
Today I did Lactate-inducing lifting. It was incredible. I was drained after this workout.
Lactate-inducing lifting
The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the numbers of muscles are involved in the process, the more effective the session will be. So in that regard we respect these guidelines:
1. Work the whole body
2. Minimize rest-intervals (or maximize the work-to-rest ratio)
3. Use sets lasting 50-70 seconds (12-20 reps)
4. Alternate exercises for muscle groups that are far away from each other and “unrelated”
CIRCUIT A: (12-15 reps per set)
A1. Bench Press
A2. Hack Squat
A3. Cable Row
A4. Leg Curl
A5. Knee Raise
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
CIRCUIT B (15-20 reps per set)
B1. Push press
B2. Lunge
B3. Close grip chin
B4. Dead Lift
B5. Incline Sit Up
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
CIRCUIT C - (15-20 reps per set)
C1. Dumbbell Curl
C2. Calve raise
C3. Triceps Extension
C4. Crunch on Exercise Ball
C5. Upright Row
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
The lactate-inducing sessions are performed twice a week; they should not be performed before a heavy lifting session to avoid a decrease in performance. Limit strength is something that cannot be trained efficiently in a fatigued state.
After the Circuits, I ended the session with 30 minutes of moderate cardio, designed to blow off the built up lactic acid. Whew!
