To really fire up your fat-burning furnace, you need a workout that addresses your body's HORMONAL response to training.

When you exercise, whether it be for fat loss or any other purpose, your body secretes hormones in response to the training. The big one that we want to key in on for fat loss is Growth Hormone.

Without delving too much into the science of Growth Hormone, it's enough to know that one of the primary functions of GH is to send a signal to your body to burn fat for fuel.

Side note, this is one of the key concepts in my upcoming new "fat killer" program... and it's getting me results like this... (the program is crazy good...it will be coming out soon!).

So how do we maximize the release of natural GH in the body from training? Lactic Acid.

Lactic Acid is one of the key "ingredients" that we want the body to produce in order to maximize the release of GH. When the body detects large amounts of Lactic Acid in the blood stream (it determines this by tracking the acidity of your blood), GH is secreted in response.

The greater the burn, the greater the GH release.

In this workout, we're going to combine several techniques that are extremely effective for maximizing the production of Lactic Acid in the body.

I'll tell you up front, this training WON'T be easy (if you find it easy, you're not working hard enough!) but it's VERY effective.

The first part of the equation is high-rep training.

There is NO doubt that high reps will produce Lactic Acid.

The next part of the equation is Supersetting.

Supersets involve moving from one exercise directly into another exercise, with no rest in between the two exercises. This is a great way to increase the burn from Lactic Acid.

The specific type of Supersets we'll be using with this training technique are "Antagonistic Supersets." This means we'll be working two opposing bodyparts at a time, e.g. back and chest or biceps and triceps.

The final part of the equation is that we're not only NOT going to take any rest between the two Superset exercises, we're actually not going to take ANY REST PERIOD (except when we move to a different Superset combination).

The body clears out Lactic Acid when it gets a chance to rest. By removing complete rest from the equation, we're going to dramatically ramp up the production of Lactic Acid in your body and, as a result, ideally dramatically ramp up the production of Growth Hormone in response.

All this, in turn, will lead to increased fat loss by increasing Growth Hormone and burning LOTS of calories during the workout AND after the workout, because of the high intensity level.

How To Do No-Rest Lactic Acid Supersetting:

I will use chest and back as the example bodyparts for this training program. We will be switching between dumbbell presses on the ball and standing dumbbell rows (using two dumbbells in bent-over row position). I find this to be a good combination because you can use the same dumbbells for both exercises and perform them in the very same spot.

The key with this training technique is speed...during the sets and switching between exercises.

First, select a pair of dumbbells that you know you can get at least 20 reps with on the dumbbell press. For this technique, 20 reps is going to be the MINIMUM number of reps we want to hit on the first set of dumbbell presses.

Get into position on the ball and begin pressing the dumbbells.

Keep a fairly quick tempo on the presses using a powerful movement, not worrying about squeezing the muscles or getting any slow negatives (the lowering phase of the movement). It should be a fast, powerful movement to get as many reps as you can.

Big note here...DO NOT sacrifice form for speed. If you're flailing the dumbbells around, you're going to hurt yourself. While the movement is fast, it should be UNDER CONTROL at all times.

Do as many reps as you can until the Lactic Acid burn forces you to stop. The last reps will see you moving a LOT slower than you started but keep going until the burn stops you.

Now set the dumbbells down and IMMEDIATELY get into position for the Two Dumbbell Rows (performed exactly like a bent-over barbell row but using two dumbbells instead).

Begin rowing with the same quick tempo. Be VERY careful that you're not bobbing up and down excessively as you do this exercise.

It's fine to have a little movement - it's natural as the weight comes up and down. But you should do your best to keep your lower back arched, your abs tight and your torso as still as possible.

Again, perform as many reps as you can until the burn stops you and you have to set the weights down.

Now IMMEDIATELY put all thoughts of rest aside.

Grab those dumbbells, get back on the ball (or bench) and start cranking out more dumbbell presses.

Your reps will most likely drop fairly significantly on this second round through due to muscle fatigue and Lactic Acid accumulation. Get as many reps as you can, though. Personally, I may start my first set with 30 to 40 reps and get 8 to 10 on the second set.

Finish the pressing reps then go right back to the dumbbell rows for as many reps as you can. Keep going back and forth between exercises until you've done the prescribed number of sets for each bodypart (see below for recommendations).

Be sure to push yourself on those sets.

Make sure you stop because of the Lactic Acid burn and not because you've counted enough reps and you've lost track.

For number of sets, here are my recommendations...

If you're going to do your entire body in one workout use the following set guidelines:

Back and chest - 6 sets each
Quadriceps and Hamstrings - 6 sets each
Shoulders and Calves - 3 sets each
Biceps and Triceps - 3 sets each

The reason shoulders and calves are paired together is that neither muscle group really has an antagonist to it.

If you're going to split up your workouts, I would suggest picking two of the combinations (whichever combos you like to do together) and use the following set guidelines:

Back and chest - 8 sets each
Quadriceps and Hamstrings - 10 sets each
Shoulders and Calves - 5 sets each
Biceps and Triceps - 5 sets each

This means if you want to do back, chest, biceps, triceps, do 8 sets each of back and chest then 5 sets each of biceps and triceps.

Take 1 minute rest in between bodypart combinations or judge it by the time it takes for you to set up the next two exercises.

A small note about Growth Hormone:

DO NOT eat anything before training when you're doing this program. It's best to perform this training on an empty stomach.

The reason for this is that GH secretion is reduced by both elevated blood sugar levels and/or elevated insulin levels in the body. When you eat something (especially carbohydrates), your blood sugar will rise and insulin will be secreted as a result. Insulin is a storage hormone and works directly against GH.

Want more Lactic Acid Training?

I've got some workouts like this on my YouTube Channel here.

Decline Bench Press and Barbell Rows

Pre-Exhaust Lactic Acid Sets for Chest

High/Low Lactic Acid Training... Heavy Partials and Light Full-Range Squats

Full-Body Non-Stop Lactic Acid Training

Enjoy!

Nick Nilsson
The Mad Scientist of Muscle

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