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.

Orinoco wrote:Gareth's problem wasn't his training, it was his calorie consumption. When I see people on a 'cut' consuming over 10x bodyweight I just think it's unecessarily high. I personally prefer 10x LBM.

Rilla wrote:

Orinoco wrote:Gareth's problem wasn't his training, it was his calorie consumption. When I see people on a 'cut' consuming over 10x bodyweight I just think it's unecessarily high. I personally prefer 10x LBM.

I found this bit confusing, did you mean that: LBM in lbs x10 = target kcal on a cut?

Bison wrote:I've been thinking about my calorie consumption today. I lost a lot of weight very quickly when I dropped to 2500kcals but things have slowed so was thinking of lopping another 600kcals off my daily totals for 1900kcals. Just worried about losing lots of lean mass going that low though.

Would you add more calories on workout days Orinoco or just keep it a flat 1900kcals everyday?

Bison wrote:I've been thinking about my calorie consumption today. I lost a lot of weight very quickly when I dropped to 2500kcals but things have slowed so was thinking of lopping another 600kcals off my daily totals for 1900kcals. Just worried about losing lots of lean mass going that low though.

Would you add more calories on workout days Orinoco or just keep it a flat 1900kcals everyday?

Bison wrote:Yes it is lol! I think the lowest I've ever gone on a cut is 2000kcals and on workout days I'd add another 400, so this will be my lowest ever.

I'm going to aim for roughly 200g Protein, 50g Carbs, 100g Fat. I'll probably run with that for a few days and when I feel carb depleted I'll up the carbs for a day, maybe two.

Orinoco wrote:That looks like a good macro breakdown for non-training days. Then 50 g carbs extra on workout days....you should drop fat fast on that. You're still on the Waterbury for fat loss training right?

EDIT: For anyone who thinks that's a little low, once you factor in tea/coffee, BCAA/Glutamine/other amino's and fish oil caps, it's probably about 2100 cals.

Orinoco wrote:On workout days you could go to 2100kcals, but don't get carried away. You'll look flatter for sure, but actual muscle tissue loss? That would be negligable. Most people who bang on about 'that's not enough calories' and 'losing muscle' are the same people who've never been lower than 12%, let alone 10%.

Bison wrote:Interesting edit there mate, I include everything except certain veg when I'm breaking down my calorie intake. BCAA/Glutamine get counted as 1g of protein and 4kcals. Example today I've had 10g Glutamine and 10g EAA's today so that's 20g protein and 80kcals noted down. With coffee I have full-fat milk which is approx 50kcals per serv.

So maybe my 2300kcals isn't too far from you as it is?

Alex wrote:I think unless you have an empty gym and are able to set up the weights each time each triple set then you may have to adopt to the same movement. Only problem I can foresee is how feasible sticking to that rep scheme may be due to using the same movement where as changing movements will use slighly different manipulation.

Ten Things You should know about Lactic Acid


By Mike Boone & Thomas Fahey Ed.D., Professor of Exercise Physiology, California State University at Chico

1. Lactic acid is formed from the breakdown of glucose.

During this process the cells make ATP (adenosine triphosphate), which provides energy for most of the chemical reactions in the body. Lactic acid formation doesn't use oxygen, so the process is often called anaerobic metabolism. Lactate-related ATP production is small but very fast. This makes it ideal for satisfying energy needs anytime exercise intensity exceeds 50% of maximum capacity.

2. Lactic acid doesn't cause muscle soreness and cramps.

Delayed onset muscle soreness, the achy sensation in your muscles the day after a tough workout, is caused by muscle damage and post-exercise tissue inflammation. Most muscle cramps are caused by muscle nervous receptors that become overexcitable with muscle fatigue.

Many athletes use massage, hot baths, and relaxation techniques to help them rid their muscles of lactic acid and thus relieve muscle soreness and cramping. While these techniques probably have other benefits, getting rid of lactic acid isn't one of them. Lactate is used rapidly for fuel during exercise and recovery and doesn't remain in the muscles like motor oil.

3. The body produces lactic acid whenever it breaks down carbohydrates for energy.

The faster you break down glucose and glycogen the greater the formation of lactic acid. At rest and submaximal exercise, the body relies mainly on fats for fuel. However, when you reach 50% of maximum capacity, the threshold intensity for most recreational exercise programs, the body "crosses over" and used increasingly more carbohydrates to fuel exercise. The more you use carbohydrates as fuel, the more lactic acid you produce.

4. Lactic acid can be formed in muscles that are receiving enough oxygen.

As you increase the intensity of exercise, you rely more and more on fast-twitch muscle fibers. These fibers use mainly carbohydrates to fuel their contractions. As discussed, whenever you break down carbohydrates for energy, your muscles produce lactic acid. The faster you go, the more fast-twitch muscles you use. Consequently, you use more carbohydrates as fuel and produce more lactic acid. Increased blood lactic acid means only that the rate of entry of lactic acid into the blood exceeds the removal rate. Oxygen has little to do with it.

5. Many tissues, particularly skeletal muscles, continuously produce and use lactic acid.

Blood levels of lactic acid reflect the balance between lactic acid production and use. An increase in lactic acid concentration does not necessarily mean that the lactic acid production rate was increased. Lactic acid may increase because of a decreased rate of removal from blood or tissues.

Lactic acid production is proportional to the amount of carbohydrates broken down for energy in the tissues. Whenever you use carbohydrates, a significant portion is converted to lactate. This lactate is then used in the same tissues as fuel, or it is transported to other tissues via the blood stream and used for energy. Rapid use of carbohydrate for fuel, such as during intense exercise, accelerates lactic acid produciton. Temporarily, lactic acid builds up in your muscles and blood because it can't be used as fuel fast enough. However, if you slow down the pace of exercise or stop exercising, the rate of lactate used for energy soon catches up with the rate of lactate production.

Dr. George Brooks, a Professor from the Department of Integrative Biology at University of California at Berkeley, described the dynamic production and use of lactic acid in metabolism in his "Lactate Shuttle Theory." This theory describes the central role of lactic acid in carbohydrate metabolism and it's importance as a fuel for metabolism.