With this High/Low Lactic Acid Training technique, you can actually train for fat loss while training for strength at the same time. The key lies in the weights and rep ranges.

Basically, you're going to be going back and forth between high-rep sets with light weight and low-rep sets with heavy weight. You're going to be using the exact SAME exercise for BOTH types of sets, taking 20 seconds rest in between sets.

 

This style of "short-rest" training is EXCELLENT for fat loss. The high reps are going to cause your body to kick out a TON of lactic acid.

This is exactly what we want, because lactic acid production decreases pH levels in your body. Your body reacts to this acidity by secreting Growth Hormone, which is a very powerful fat-loss and muscle-building hormone.

Honestly, if you're trying to lose fat while keeping muscle mass, it's your "secret weapon" hormone and you should do everything you can to maximize it in your body. This includes Lactic Acid-style training like this, done on an empty stomach.

 

How to do High/Low Lactic Acid Training:

First, get yourself two sets of dumbbells and a bench.

I'm using a Swiss ball in the demo, which I like because it allows me to drive better with the legs and wrap my upper back around the curved surface for better pec activation...just make you're your ball is rated strongly enough for heavier loads. The technique is just as good on a regular flat bench, though.

The first set of dumbbells should be light to moderate weight...something you could get at least 20 to 30+ reps with on the first set. You'll be using those first.

The second set of dumbbells should be fairly heavy...something you could normally get only about 6 to 8 reps with.

Get into position on the bench with your light dumbbells and crank out as many reps as you can with them. The idea here is to push yourself until the burn from Lactic Acid forces you to stop the set. I'm using 50 lb dumbbells for the light weight and 105 lbs for the heavy weight.

Put those dumbbells down and rest 20 seconds. It'll be easier to track this if you've got a timer (like a countdown app on your phone or a kitchen timer), though you can also just count to 12 in your head, too.

The reason I say count to 12 and not 20 is that it this will account for any slow counting and/or lag time in picking up or setting down weights. If you count to 20, you'll be resting too long - 12 is about right.

Now pick up your heavy dumbbells. You're going to do a set of between 1 to 3 reps with these.

Your body will still have the lactic acid floating around (though some will have been removed in just those 20 seconds), but because the set is so short, lactic acid won't be a limiting factor...muscular strength will.

And while the light set worked your slow-twitch muscle fibers (more geared toward endurance), the heavy set is going to work your power-oriented fast-twitch fibers.

AND...the rapid switch between energy systems is going to create a greater demand in your body, which will kick up your metabolism even more.

Go back and forth between heavy sets and light sets until you've done the prescribed number of sets for that bodypart (see below for sample workouts). Then move on to the next exercise.

Your body is in for a whole new experience with this style of training.

 

Sample High/Low Lactic Acid Training Workouts

Feel free to use whatever exercises you like with this technique. Remember, you're going to use the SAME exercise for the heavy and light sets.

Day 1

Chest - dumbbell bench press - 8 sets total (4 with light dumbbells and 4 sets with heavy dumbbells)

Back - seated cable rows, barbell rows or pulldowns - 8 sets total (4/4 as with chest)

Biceps - dumbbell or barbell curls - 6 sets total (3/3)

Calves - seated or standing calf raises - 6 sets total (3/3)

Day 2

Shoulders - dumbbell shoulder press or military Press - 6 sets total

Triceps - close grip bench press, pushdowns or lying extensions - 6 sets total

Thighs - dumbbell split squats or barbell squats

To do two different weights of squats in one rack, set the heavy barbell in the "regular" start position and set the light barbell on the safety rails, towards the back of the rack and do "bottom start" Anderson squats where you start with the barbell in the bottom position. Then go to regular "top down" squats. Just make sure the light bar is pushed all the way back as far as it can go.

Hamstrings - stiff-legged eeadlifts or lying leg curls - 4 sets total

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Nick Nilsson
The Mad Scientist of Muscle

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