Subject: Power-Start Lactic Acid Occlusion Training for Chest...(trust me, you'll love it)
your muscle mass, you've GOT to do Lactic
Acid Training. To me, that's just the bottom
line.
The reason is simple...when large amounts of Lactic Acid
are generated, your body secretes Growth Hormone in
response. And GH is one of the most powerful fat-burning,
muscle-sparing hormones your body has in it's arsenal.
And that's where Power Start Lactic Acid Training comes in.
It's a training technique that I've used in my two training
programs "Metabolic Surge - Rapid Fat Loss" and "Muscle
Explosion - 28 Days to Maximum Mass".
With this technique, you'll be performing 10 total sets of one
exercise. The first set is going to be done using a moderate
weight for 15 to 20+ reps and a fast tempo (essentially
cranking out reps without trying to focus on tension or tight
form). The goal is to generate as much Lactic Acid as possible.
Then you'll reduce the weight by about half and take 20 seconds
rest (or the time it takes to change weights, if more than 20
seconds).
For the remaining 9 sets, you're going to focus on STRICT
tension-focused form in the bottom half (stretch) range of
motion. By never fully locking out, you not only keep tension
on the muscles, you prevent substantial blood flow in or out
of the muscles. This is known as Occlusion Training or
Blood Flow Restriction Training (BFR).
This style of training keeps the Lactic Acid (and other
metabolic waste products) localized in the muscles. It's
important to note, in this case, we're not after training
performance...we don't care AT ALL about how many reps
we get.
Ironically enough, we actually pretty much want REDUCED
performance (in terms of reps). We WANT that overload of
metabolic waste products to happen. It's the focus of the
training style and the reason we're doing it how we're doing
it. These metabolites are a potent fat-burning and muscle-
building signal to your body.
We'll continue these strict occlusion sets for 8 more sets,
taking 20 seconds rest in between sets...just enough time
to get a bit of muscular recovery without allowing for complete
clearance of Lactic Acid.
When performing these lighter sets, take them up to the
point of "chemical" failure (by which I mean the Lactic Acid
burn stops your muscles from functioning properly). The
weight will be light enough that you won't hit nervous system
or muscle fiber failure, both of which are much tougher to
recover from.
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How to Do Power-Start Lactic Acid Occlusion Training for Chest
The exercise we'll be using for this technique is the bench
press. You can use either a barbell or dumbbells. I actually
find it easier to do with a barbell as it's easier to do faster-
tempo sets with a barbell because of the increased stability
of the bar.
First, load the bar with your "HALF weight." This will save time
when pulling weight off for the remaining 9 sets. You won't
have to put anything back on. In my case, I've put a pair of
25's on the bar first, then 45's on the outside. The half weight
is 95 lbs and the full weight is 185 lbs.
Unrack the bar and perform reps with power, using a fast
tempo and no pauses. Don't worry about keeping strict form
but don't resort to bad form, either. Push until you hit
chemical failure and you can't get another rep.
Immediately remove half the weight (in this case, I pulled
the 45's off).
Now unrack the bar and perform sets in the bottom half of
the range of motion, focusing on muscle tension. Bring
the bar up to just above the sticking point. Use a short,
almost-robotic type of movement, pausing at the top and
the bottom of every rep.
You'll be able to see this movement better in the video here...
The idea here is to keep tension on the pecs and not allow
much blood flow in and out of the muscles.
As I mentioned above, don't worry about how many reps
you get. It completely doesn't matter. Just go for FEEL...
and it should be feel BRUTAL. The Lactic Acid build-up
and the muscle tension will be painful.
When you get to the end of the set, you'll find out one of
the reasons why we go to just above the sticking point...
finishing out the last rep in order to re-rack the bar. Rest
20 seconds, then go again.
By the time you've finished all ten sets, you''ll have a
MASSIVE pump in your chest and you'll have generated
MASSIVE amounts of Lactic Acid in almost your entire
upper body.
This training technique can be used with just about any
exercise that has a decent stretch component that
allows for continuous muscle tension at the bottom. The
stretch phase is more useful than the contraction phase
as the stretch portion generates more muscle-building
tension in the target muscle.
If you want to build muscle and burn fat at the same time,
this is one of the BEST overall techniques you can do to
get the job done.
And as I mentioned above, you can find Power-Start
Lactic Acid Training in my two training programs
"Metabolic Surge - Rapid Fat Loss" and "Muscle
Explosion - 28 Days to Maximum Mass".
Let me know how you like it if and when you give it a try!
If you'd like to see the whole sequence in action, I've posted
a video of it on my YouTube channel here (be sure and
subscribe, if you haven't done so already - I post tons of
cool exercises, etc. on there regularly).
Enjoy!
Nick Nilsson
The "Mad Scientist of Muscle"
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Plain text links from this email:
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http://www.metabolicsurgerapidfatloss.com
http://28daymuscleexplosion.com/
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