Now...if you want to burn fat, you need to do
Lactic Acid Training...simple as that.

Lactic Acid Training is essentially what it sounds like...training
for the purpose of cranking up as much Lactic Acid production
in your body as possible.

And WHY you want to do it is simple...when the body produces a
lot of Lactic Acid, this signals the body to secrete Growth
Hormone in response. And Growth Hormone is one of the
most potent fat-burning hormones you've got...in addition to
helping spare muscle tissue!

So yep, you want to do everything you can to increase GH production.

This style of training is best done on an empty stomach. You want
to ideally be in a fasted state when you use this and especially
have not had any carbs for quite a few hours. In fact, this style of
training works absolutely best when on a low-carb diet.

When you eat carbs, your blood sugar goes up and your insulin
levels rise to deal with it. GH and insulin don't get along...when
insulin is present, GH secretion is blunted and you won't get the
same benefits out of this training.


How To Do It:

Pick three exercises...a deadlift (any variation), a press (any
variation) and a squat (any variation).

I used a conventional straight bar deadlift (225 lbs - basically a
hip and lower-back dominant movement is what we're looking
for), a db press (65 lb dbs) and a one-arm gripping dumbbell squat
(where you hold onto the db with one hand and hold something
solid with the other to allow you stay more upright and shift
focus to the quads instead of the glutes - 65 lb db).

These three movement patterns are going to hit the big "hot
spots" of the body...we want to work the most muscle mass
here to develop maximum lactic acid.

Have all three of your exercises set up and ready to go right next
to each other because you're going to get ZERO rest on each
round through. This is HIGH REP Lactic Acid Circuit Training.

Step up to the deadlift and crank out as many reps as you can
until Lactic Acid shuts you down. Aim for at least 20+ reps on
each set of this first round (you're going to do multiple rounds).
The first round is what really sets the stage so push it hard to
build up as much lactic acid as possible.





When you can't do any more deadlifts, set the bar down and
IMMEDIATELY go straight to the press. Do as many reps as
you can with the press.





Because you're using a completely different set of muscles,
you'll be able to get a good number of reps here, even though
you just crushed your posterior chain on deadlifts.

Push the press to the point where lactic acid shuts you down again.

Then go STRAIGHT to the squat variation. In my case, One-Arm
Gripping DB Squats (link above). I think it's the perfect exercise
for this circuit because there's no tension on the back...it's all legs.
And you can push until you basically fall on the ground.





Switch the side you're holding the dumbbell every 4 or 5 reps,
to keep the loads balanced.





At this point, you should feel like you're about to lose control
of several major bodily functions. Your limbs should be jello.

Take 1 minute rest and do it again.

Yeah, seriously.

Repeat the three exercise cycle...deadlift, press, squat with NO
rest in between those exercises (and yes, exercise order is
VERY important here - they're in that order for a reason).

Now, you're not going to get as many reps because you will
obviously have incomplete Lactic Acid clearance (probably
about half the reps). Just fight for as many reps as you can
until lactic acid shuts you down again.

When you're done with the second round, take TWO minutes
rest and do it again. Same weight, same exercises, same
order.

After the next round, take THREE minutes rest.

Then the next round, FOUR minutes rest.

Then before the final round, you get FIVE minutes rest.

And yeah, it sounds like a long time, but believe me, when you
start the final set, it will feel like you had no rest at all.

This workout format does what's called "front loading" the
training volume. This means you do more work towards the
beginning, when you're fresher and stronger, then as you
fatigue, you extend the rest periods so you can keep going
at a reasonable volume.

And let me tell you, it's BRUTAL.

It's very simple training (which is what I like about it) and
extremely effective! This will crank up Lactic Acid production
in your body, which will crank up GH secretion, which help
you get LEAN without losing muscle mass.

I've got the technique posted up on YouTube here...(don't
worry, I sped up the video so you don't have to sit through
me cranking out reps in real time ;).



This type of Lactic Acid Training could very easily be working
in instead of the Lactic Acid Training versions found in my
Metabolic Surge - Rapid Fat Loss program.

If you give this technique a try, let me know how you like it!

Nick Nilsson
The "Mad Scientist of Muscle"