Lactic Acid Supersetting - Supercharge Your Metabolism For Fat
Author of "Metabolic Surge - Rapid Fat Loss"
name is a mouthful but the training will send your metabolism
through the roof! Combine the power of supersets with
the fat-burning power of Lactic Acid-based training and
you get a workout that will peel the fat right off your
fire up your fat-burning furnace, you need a workout
that addresses not only calories burned DURING the workout
itself, but also calories burned AFTER the workout.
But it doesn't end there...to REALLY maximize your results,
you need to also address your body's HORMONAL response
When you put all
these factors together, you can SERIOUSLY increase the fat-burning
drive you generate with each and every workout.
Let's look at the
factors one at a time:
1. Calories burned DURING the workout...somewhat
Every time you
exercise, you burn calories. Makes sense! The amount of calories
you burn depends on the specific exercise you're doing, how
intense it is and how long you do it for. I won't spend much
time on this one as pretty much everybody knows instinctively
that the harder and longer you work, the more calories you
2. Calories burned AFTER the workout is
very important for fast fat-loss
Here's where it
gets interesting...the more intense the exercise you perform,
the more your overall metabolism is boosted and the more calories
your body will burn AFTER the workout as it strives to recover
from the training.
The practical result
is this...if you do long, slow cardio training for your fat
loss, you will burn calories during the workout, but your
metabolism will go back to its normal rate very soon after.
If you increase the pace (e.g. through interval training),
you create a MUCH greater demand on your body and your metabolism
is jacked up long after your workout is done - this can be
for up to 24 hours after!
When it comes to
fat loss, intensity is the key, not your resistance to boredom
during repetitive movement.
3. Your HORMONAL response to training is
CRITICAL for fast fat-loss
Here's the one
most people don't know about. When you exercise, whether it
be for fat loss or any other purpose, your body secretes hormones
in response to the training. The big one that we want to key
in on for fat loss is Growth Hormone.
too much into the science of Growth Hormone (GH for short),
it's enough to know that one of the primary functions of GH
is to send a signal to your body to burn fat for fuel (it's
also involved in many other functions, including muscle building,
immune system function and connective tissue repair).
So how do we maximize
the release of natural GH in the body from training? Lactic
Lactic Acid is
one of the key "ingredients" that we want the body
to produce in order to maximize the release of GH. When the
body detects large amounts of Lactic Acid in the blood stream
(it determines this by tracking the acidity of your blood),
GH is secreted in response.
In a nutshell,
the greater the burn, the greater the GH release.
So how do we maximize
ALL THREE aspects of fat loss that I mentioned above? We will
do it through a training technique I call "No-Rest Lactic
We are going to
combine several techniques that are extremely effective for
maximizing the production of Lactic Acid in the body. I'll
tell you up front, this training WON'T be easy (if you find
it easy, you're not working hard enough!) but it's VERY effective.
The first part
of the equation is high-rep training. There is NO doubt that
high reps will produce Lactic Acid. The bonus with high-rep
training is that it also helps improve the capillirization
of the muscles. In English, this means it helps improve the
blood supply to the muscles by increasing the amount of tiny
blood vessels (capillaries) in the muscles. One of the reaons
muscles don't grow? Poor blood supply. So high-reps can not
only produce Lactic Acid, they can even improve the growth
potential of a muscle!
The next part of
the equation is Supersetting. Supersets involve moving from
one exercise directly into another exercise, with no rest
inbetween the two exercises. This is a great way to increase
the burn from Lactic Acid. The specific type of Supersets
we'll be using with this training technique are "Antagonistic
Supersets." This means we'll be working two opposing
bodyparts at a time, e.g. back and chest or biceps and triceps.
The final part
of the equation is that we're not only NOT going to take any
rest between the two Superset exercises, we're actually not
going to take ANY REST AT ALL (except when we move to a different
The body clears
out Lactic Acid when it gets a chance to rest. By removing
complete rest from the equation, we're going to dramatically
ramp up the production of Lactic Acid in your body and, as
a result, ideally dramatically ramp up the production of Growth
Hormone in response.
All this, in turn,
will lead to increased fat loss by increasing Growth Hormone
and burning LOTS of calories during the workout AND after
the workout, because of the high intensity level.
A quick note about
Growth Hormone: there are plenty of websites and magazines
that will try to sell you HGH pills to increase your GH levels.
While some nutritional supplements can be moderately effective
at boosting GH levels (glutamine is one), the vast majority
of these HGH ads are scams and should be avoided. Your body,
with proper training, can produce ample amounts on its own.
How To Do Lactic Acid Supersetting:
I will use chest
and back as the example bodyparts for this training program.
We will be switching between dumbell presses on the ball and
standing dumbell rows (using two dumbells in bent-over row
position). I find this to be a good combination because you
can use the same dumbells for both exercises and perform them
in the very same spot.
The key with this
training technique is speed, not only during the sets but
switching between exercises. At the end of the article, I'll
include a link to a demonstration video of this technique
First, select a
pair of dumbells that you know you can get at least 20 reps
with on the dumbell press. For this technique, 20 reps is
going to be the MINIMUM number of reps we want to hit on the
first set of dumbell presses.
Get into position
on the ball and begin pressing the dumbells. Keep a fairly
quick tempo on the presses using a powerful movement, not
worrying about squeezing the muscles or getting any slow negatives
(the lowering phase of the movement). It should be a fast,
powerful movement to get as many reps as you can.
Big note here...DO
NOT sacrifice form for speed. If you're flailing the dumbells
around, you're going to hurt yourself. While the movement
is fast, it should be UNDER CONTROL at all times.
Do as many reps
as you can until the Lactic Acid burn forces you to stop.
The last reps will see you moving a LOT slower than you started
but keep going until the burn stops you.
Now set the dumbells
down and IMMEDIATELY get into position for the two dumbell
rows. The two dumbell row is performed exactly like a bent-over
barbell but using two dumbells instead (the link will also
include demo pictures on how to perform both of these exercises).
Begin rowing with
the same quick tempo. Be VERY careful that you're not bobbing
up and down excessively as you do this exercise. It's fine
to have a little movement - it's natural as the weight comes
up and down. But you should do your best to keep your lower
back arched, your abs tight and your torso as still as possible.
as many reps as you can until the burn stops you and you have
to set the weights down.
put all thoughts of rest aside! Grab those dumbells, get back
on the ball and starting cranking out more dumbell presses!
Your reps will
most likely drop fairly significantly on this second round
through due to muscle fatigue and Lactic Acid accumulation.
Get as many reps as you can, though. Personally, I may start
my first set with 30 to 40 reps and get 8 to 10 on the second
Finish the pressing
reps then go right back to the dumbell rows for as many reps
as you can. Keep going back and forth between exercises until
you've done the prescribed number of sets for each bodypart
(see below for recommendations).
Be sure to push
yourself on those sets! Make sure you stop because of the
Lactic Acid burn and not because you've counted enough reps
and you've lost track.
As for number
of sets, here are my recommendations...
If you're going
to do your entire body in one workout use the following set
Back and chest
- 6 sets each
Quadriceps and Hamstrings - 6 sets each
Shoulders and Calves - 3 sets each
Biceps and Triceps - 3 sets each
The reason shoulders
and calves are paired together is that neither muscle group
really has an antagonist to it.
If you're going
to split up your workouts, I would suggest picking two of
the combinations (whichever combos you like to do together)
and use the following set guidelines:
Back and chest
- 8 sets each
Quadriceps and Hamstrings - 10 sets each
Shoulders and Calves - 5 sets each
Biceps and Triceps - 5 sets each
This means if you
want to do back, chest, biceps, triceps, do 8 sets each of
back and chest then 5 sets each of biceps and triceps.
Take 1 minute rest
in between bodypart combinations or judge it by the time it
takes for you to set up the next two exercises.
Perform this training
program three times a week, e.g. Monday, Wednesday, Friday
if you're doing total body workouts. If you're splitting your
body up, do Monday, Tuesday, Thursday, Friday.
Follow this training
technique for 3 weeks and then check the mirror!
A small note about Growth Hormone and Fast Fat-Loss...
DO NOT eat anything
before training when you're doing this program. It's best
to perform this training on an empty stomach. The reason for
this is that GH secretion is reduced by both elevated blood
sugar levels and/or elevated insulin levels in the body. When
you eat something (specifically carbohydrates), your blood
sugar will rise and insulin will be secreted as a result.
Insulin is a storage hormone and works directly against GH.
it's a whole different ballgame. You CAN take in carbs and
it won't affect the post-workout fat-burning process. Because
of the tremendous demands on the recovery systems from a hard
workout, your body will continue to use stored fat to fuel
the recovery process even when you take in carbs.
So be sure to take
in some good post-workout nutrition in the form of liquid
protein and carbs. It'll help speed recovery and keep your
body from eating up its own muscle tissue.
If you're looking
for a shock to your body to kick-start your fat loss, give
this program a try. It'll place tremendous demands on your
body and put your fat loss into high gear!
You will utilize
Lactic Acid Training in the Metabolic
Surge program (though not exactly like this - in the Surge
program, you get 20 seconds rest in between sets and you go
straight through on the same exercise).
In order to keep file size to a somewhat
reasonable level for these videos, I've only demonstrated
the first two and a half sets of this technique - 1 bench
press on the ball, 1 dumbell row then back to the first
few reps of bench press on the ball on the next set. When
you're actually performing the technique, keep going in
the back-and-forth fashion until you've done all your
sets. No rest in between!
Also, in order
to keep time down, I didn't push to complete Lactic Acid-induced
failure on these sets. When you do your sets, the last
few reps should be a slow grind, fighting the burn
to complete the reps.