Making the most out of your workouts To maximize fat loss during your training routine it is absolutely ideal that you put yourself into a lactate inducing state periodically throughout the week. What the hell is this you ask? When you perform resistance training your body produces lactic acid as a by-product. Lactic acid can then be transported to the kreb cycle to produce more ATP to facilitate energy production. To be more specific, as exercise intensity increases such as during sprints, power movements, and high intense lifts such as heavy bench press or back squat, your blood lactate levels begin to rise to extremely high levels which is the point your body switches from an aerobic state to an anaerobic state. At this point lactic acid is useful because it will ensure energy for the specific task can continue. If these levels remain to high for long periods of time, your blood becomes more acidic and you become sore, which is known as being in acidosis. Hence why doing high intense movements (push press, cleans, sprinting and so on) for to high volume is not beneficial at all. To take advantage of this process, because with increases in lactic acid also follows an increase in growth hormone which will mobilize fatty acids up to an hour or two post-workout, we must properly induce a lactic acid state. This can be done by properly incorporating high intense training, relatively shorter rest periods, and compound movement patterns that dont require a high degree of technique. So doing a set of 20 reps on a power clean isnt ideal no matter how much you may think it is. Olympic movements are phenomenal movements to learn properly and are extremely beneficial at inducing this state; however, not when they are performed with ridiculously high reps. Unless your an experienced lifter with above average technique then these lifts will only cause improper motor patterns and injury. Pick a few compound exercises your good at, set an intensity around your 8RM (8 rep max) or higher, execute these lifts in a manner that allows you to use shorter rest periods such as super sets or compound sets, and make sure above all you keep technique and safety :) Sample Lactate Inducing Circuit PHAT 1a) Barbell Back Squat 4 x 4 at 6RM or Front Squat 1b) Bent Over Rows 4 x 6 at 8RM or T-Bar Rows 2a) Deadlifts 4 x 4 at 6RM or RDLs 2b) Close Grip Floor Bench Press 4 x 6 at 8RM or Floor DB Press 3a) KB Swings or KB Squat Complex 4 x 5,10,15,20 (reduce intensity) 3b) Prowler/Sled Push 4 x 30m Rest Periods: 15 sec between execises, 60-90 seconds post circuit. or 1a) Broad Jumps or Vertical Jumps 4 x 8 1b) Prowler Push or Battling Ropes 4 x 30m or 20-30 sec 1c) KB Swing 4 x 20 sec max reps 1d) Prowler Push or Battling Ropes 4 x 30m or 20-30 sec Rest Periods: 15 sec between exercises, 60-90 seconds post circuit.
Posted on: Thu, 17 Jul 2014 05:48:14 +0000
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