If you have stubborn fat you want to get rid of, you NEED to focus on Lactic Acid Training (in addition to diet, of course!).

Lactic Acid (i.e. the "burn") is extremely powerful for fat loss for one MAJOR reason...Lactic Acid build-up in the muscles causes a release of Growth Hormone in your body.

And Growth Hormone is one of the primary "keys" for unlocking stubborn fat, while at the same time preserving muscle tissue.

It's literally a "secret weapon" for fat loss.

The problem is this...

Food.

You see, in order for Lactic Acid to kick out maximum Growth Hormone, you need to train in a FASTED state...and that means no food for at least 4 hours before training. Any sort of pre-workout meal (especially carbs, which cause a release in GH's arch-enemy insulin), will blunt the release of GH.

Now, this particular circuit is going to focus on VERY high rep non-stop training for every major muscle group in your body, covered in 3 exercises.

This circuit is extremely useful for a number of reasons...

1. There is very little equipment required...all you need is an empty bar and a bench (though the bench is actually optional). This makes it perfect for training in a crowded gym or at home.

2. It doesn't use a lot of weight, making it very effective for training days when you're feeling a little beaten up and not recovered enough to handle heavy loading yet you still want to/need to get in a workout.

3. There is NO wasted time, so your training efficiency is off the charts. Literally, you will get ZERO rest for your entire workout. You're just shifting the focus around to different areas of your body all the way through, which allows you to keep going continuously.

 

How To Do It

There is nothing crazy about the three exercises you're going to be doing...flat barbell bench press, barbell rows and barbell squats. These are all normal and straightforward.

The "crazy" part is, you will NOT get any rest and you will NOT let go of the bar until you're done.

I recommend doing these as a block of time, e.g. 10 minutes, 15 minutes, 20 minutes. I went with a 20 minute block and I found it to be perfect for me.

You're going to be doing as many reps as you can on every set of every exercise until Lactic Acid build-up shuts you down...and you're going to repeat the cycle of exercises for the full time block until it's done.

Exercise #1 - Flat Barbell Bench Press

Because it's such a light weight, you don't need a full bench press station or rack for it. If you can't get at least 40 to 50 reps with the empty Olympic bar on the first set, use an EZ bar (or other lighter straight bar) instead.

Just pick it up, lie back on the bench and go to town. DO NOT use spastic, bouncy reps. You want to keep the bar under control so that you're generating the Lactic Acid. We're not looking for any noticeable "negative" component to the exercise...that part doesn't generate Lactic Acid.

Basically, you want to crank out reps until you can't crank out anymore.

 

Exercise #2 - Barbell Bent-Over Rows - Overhand Grip

Keep your hands exactly where they are on the bar, sit up on the bench, the stand up and get directly into the bent-over row position.

Then have at it.

Keep an arch in your lower back and focus on pulling the bar up with the muscles of your upper back. Don't bounce your body up and down...the weight is light enough that your form should stay tight.

When you can't do any more reps, stand up straight, then hang clean and press the bar overhead and set it on your upper back.

And then go to...

Exercise #3 - Barbell Squats

This is just a normal squat...down and up. Be sure to control your descent...not necessarily slow enough to be a "negative", but controlled enough that you're not bouncing out of the bottom and giving your knees problems.

Crank out as many reps as you can then IMMEDIATELY press the bar up over your head and lie back down on the bench and repeat the cycle.

On that last rep, use the squat to push-press the bar up and over your head...it's light enough that this shouldn't be an issue to do.

 

Do This for 10, 15 or 20 Minutes NON-STOP...

Training non-stop like this is what makes this circuit so effective.

You will be performing continuous work through the entire block. It's light enough that you'll still be able to get plenty of reps without seriously compromising your overall nervous system recovery.

The exercises use antagonisitic loading (chest and back) as well as upper body/lower body loading to constantly shift the workload to another area when one area gets fatigued.

It generates a TON of Lactic Acid to help with accessing of stubborn fat, with the assistance of Growth Hormone.

And in a very weird sort of way, it's both challenging and easy at the same!

If you'd like to see the video of this technique in action, I've got it posted on my YouTube channel here...(and don't worry, I sped it up so you don't have to watch 20 minutes of training in real time!)

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Now, if you're interested in a training program that uses techniques like this Lactic Acid circuit to target stubborn bodyfat, I HIGHLY recommend a program that I had talked about a few days ago...Trouble Spot Nutrition by my friend Bruce Krahn.

This is a picture of Bruce at age 45...and he got into this kind of shape using the exact training techniques and nutritional strategies he shares with you in his program.

This is VERY effective stuff, especially if you have "trouble spots" that you have a hard time losing fat from.

Most people don't realize this (even trainers) but different areas of fat storage are caused by different hormones and require different "attacks" to get rid of...and Bruce covers everything from belly fat, to love handles to back fat.

Doesn't matter if you're a total beginner or very advanced, you're going to learn a LOT from Bruce.

Learn how to SHRED your trouble spots here...

Nick Nilsson
The "Mad Scientist of Muscle"