Live Lean Nation’¦on today’s episode of Live Lean TV, I’m taking you into the gym with me for a unique style of workout. Since you enjoyed the lactic acid leg workout I shared with you last week, I thought I’d share the lactic acid chest workout that I’ve been using during my current phase of training.
If you’ve been training for a while using the standard, 4 exercises per body part, 4 sets per exercise, 12 reps, with 90 second rest periods…
You’re missing out on all kinds of gains.
Get out of your comfort zone. Shock the body with a new training stimulus that hits all the different muscle fibers, trains your cardio system, and simultaneously burn stubborn fat while building muscle (yes, you can do it with the right type of hormonal triggers in the body).
The goal in lactic acid training is to create enough lactic acid build up in the body via strategic exercise, rep range, and rest periods to create a surge of growth hormone. Growth hormone is key to burning body fat and building muscle.
One of the best ways to accumulate a lot of lactic acid in the body is to perform giant sets. A giant set is a group of exercises (in this case 4 exercises) completed back-to-back with as little rest in between sets as possible. The key to performing giant sets correctly is to set up a “circuit station” with all the weights ready to go so you can just move from one exercise to the next.
Here’s how this lactic acid chest workout is designed:
A1. Barbell Bench Press x 6 reps
A2. Incline Machine Press x 6 reps
A3. Incline Dumbbell Fly x 12 reps
A4. Seated Dumbbell Clean & Press x 20 reps
No more than 10 sec between A1-A4. 3 min rest after A4.
Repeat for a total of 2-4 sets depending on your fitness level.
NOTE: the goal is not to set any personal bests regarding load (weight). Since this is a giant set, your loads will down, but be sure to select a weight that is still challenging. In other words, the reps dictate the weight you should select.
As I mentioned in my last blog/video, I was recently sent samples of a pre-mixed, pre workout supplement called X2Performance. I’ve tried a lot of pre workout supplements. Some good, some bad, and some so/so. In my experience, here’s the thing with supplements. Everyone’s body reacts differently.
For example, some people are highly sensitive to caffeine, while others can chug 8 cups of coffee in 4 hours and not feel a thing. So just like with movie reviews, take supplement reviews for what they’re worth. It’s always best to test things out for yourself. With that said…
I first took X2Performance during the above, gruelling 4 giant set, lactic acid chest workout. The previous 2 weeks, I completed 2 giant sets, then 3 giant sets, respectively. So I admit, I was a little nervous going into the 3rd week of the workout where I was scheduled to complete 4 giants sets.
I took X2Performance just before leaving for the gym (a 15 min walk). By the time I was in the gym, I felt ready to go. As mentioned, the previous week I completed 3 giant sets and was happy to be done. This week, while taking X2Performance, I felt an increase in muscle endurance. In other words, I didn’t mind hitting that 4th and final giant set. Since my diet and sleep remained consistent, the only thing changed was the addition of X2Performance. Nice.
From a performance stand point, the only thing that I would have liked more would have been “that feeling”. It’s hard to describe but some pre workouts make you feel like you’re on top of the world. Loads of energy. I like that feeling. Some people don’t. I just wish it had a little more bite. So with that said, my overall score for performance would be…
To me this isn’t a big deal as I look at food, drinks, and supplements as fuel. It’s what my body requires for peak performance. Taste is secondary. So I’ll be quick with this one as it doesn’t have a lot of weight in my mind. Some pre workouts have very artificial fruity tastes, which I’m not a huge fan of. With X2Performance, I couldn’t quite put my finger on what it actually was supposed to taste like. Regardless, it’s a quick, one gulp shot, so just chug it.
But like I said earlier, supplements are very dependant on the person taking them. You just have to test it on yourself.
If you’re looking for more mental focus in the gym, more energy, and more endurance…
I am currently participating in a sponsored marketing campaign for X2PERFORMANCE®, so I have received some form of compensation for this post. But all opinions are 100% mine. I am not a puppet. And of course’¦these statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent disease.” ’¦ thanks for that FDA.
Take 2 seconds and go VOTE AGAIN for me to be “Mens Health Next Top Trainer“…
Mens Health Contest Update: We’re in 1st PLACE but the competition is tight, so click here and take 2 sec to vote every day. Mens Health is reviewing the auditions now so until they make the announcement, KEEP VOTING. Love you guys’¦and thank you!
â” VOTE HERE!!: http://ow.ly/v9RRq
â” Click: http://ow.ly/v9SZs to tweet “Hey @MensHealthMag @BradGouthro is your Next Top Trainer https://www.youtube.com/watch?v=qYv6smNJA8s”
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.