LACTIC ACID WORKOUT

Posted by Magnus

LACTIC ACID

Lactic acid, also known as lactate is a substance produced in the muscle during anaerobic exercises such as weight lifting and sprinting. The burning sensation in the muscle during workout is as a result of the accumulation of lactic acid in the muscle. This happens when there is insufficient oxygen in the muscle, this makes the body convert pyruvate into lactate.

Research has proven that lactic acid is not responsible for Delayed Onset Muscle Soreness (DOMS), muscle soreness is caused by microscopic tears in the muscles. Lactic acid stimulates the production of Growth hormone and testosterone. These two hormones play huge roles in maintaining and increasing muscle mass. Lactic acid is secreted during high rep sets ( 15-20 reps) especially during the concentric phase of the movement.

THE LACTIC ACID WORKOUT ROUTINE

Lactic acid workout is used by bodybuilders to burn fat while gaining muscle mass. The aim of this workout is to add lean muscle mass while burning fat. Let's give heavy weight a break, we would be performing this workout with light weights and higher reps. High reps stimulate the production of more lactic acid. More lactic acid equals to more growth hormone and more testosterone. Also focus more on the concentric phase ( the burning sensation is more felt here).

Day 1 - Chest and Triceps

Day 2 - Back and Biceps

Day 3 - off

Day 4 - Shoulders

Day 5 - Legs and Abs

Repeat

CHEST

FLAT BENCH PRESS - 3 sets 15 reps
CHEST FLYES - 3 sets 20 reps
DUMBELL PULL OVER - 3 sets 20 reps

BACK

WIDE GRIP CHIN UP - 3 sets 25 reps
BARBELL ROW - 3 sets 18- 20 reps
LAT PULL DOWN - 3 sets 15 reps

TRICEPS

CLOSE GRIP BENCH PRESS - 3 sets 15 reps
TRICEPS PUSH DOWN - 3 sets 20 reps
DIPS - 3 sets 25 reps

BICEPS

BARBELL CURLS - 3 sets 15 reps
HAMMER CURLS - 3 sets 15 reps
CONCENTRATION CURLS - 3 sets 20 reps

SHOULDER

MILITARY PRESS - 3 sets 20 reps
BARBELL SHRUG - 3 sets 25 reps
DUMBELL LATERAL RAISE - 3 sets 20 reps

LEGS

SQUAT - 3 sets 15 reps
DEADLIFT - 3 sets 15 reps
LEG PRESS - 3 sets 20 reps

ABS

CABLE CRUNCHES - 3 sets 20 reps
BICYCLE CRUNCHES - 3 sets 20 - 25 reps
INCLINE SIT - UP - 3 sets 20 reps

NOTE - Rest for 90 seconds between each sets.

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