Lactic Acid Training by Charles Poliquin

The secret to making it effective, though, is choosing the correct resistance. In the version of advanced GBC training I am about to present, you must choose weights that accurately reflect your 6RM of an exercise, your 12RM, and your 25RM.

In other words, you must pick an exercise that will crush your spleen after 6 reps, after 12 reps, and after 25 reps. You should have one eye pop out of its socket upon completion of the last rep, whether it is 6 reps, 12 reps, or 25reps.

The Advanced GBC Program

You will perform 2 exercises each training session using the following split:

Day One: Chest and Back
Day Two: Legs
Day Three: Off
Day Four: Shoulders and Arms
Day Five: Off
Repeat

The cycle is meant to be performed 6 times. Doing it longer will result in diminishing returns.

Here are some suggested movements, along with the prescribed rest periods.

Day One: Chest and Back

A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds

A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds

A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes

Repeat 3 times

B1. 6 Weighted Chins
Rest 10 seconds

B2. 12 Bent-over Rows
Rest 10 seconds

B3. 25 Seated Cable Rows to Neck
Rest 2 minutes

Repeat 3 times

Day Two: Legs

A1. 6 Squats
Rest 10 seconds

A2. 12 Lunges
Rest 10 seconds

A3. 25 Leg Extensions
Rest 2 minutes

Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds

B2. 12 Romanian Dead Lifts
Rest 10 seconds

B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes

Repeat 3 times

Day Three: Off

Day Four: Arms and Shoulders

A1. 6 Seated Dumbbell Presses
Rest 10 seconds

A2. 12 Seated Lateral Raises
Rest 10 seconds

A3. 25 Lateral Raises with Cables
Rest 2 minutes

Repeat 3 times

B1. 6 Dips or Close-Grip Bench Presses
Rest 10 seconds

B2. 12 Decline Barbell Extensions
Rest 10 seconds

B3. 25 Cable Pressdowns
Rest 2 minutes

Repeat 3 times

C1. 6 incline Dumbbell Curls
Rest 10 seconds

C2. 12 Standing Barbell Curls
Rest 10 seconds

C3. 25 Standing Pulley Curls
Rest 2 minutes

Repeat 3 times

Additional Notes:

• If you work out at a commercial gym, you might be hampered by slackers and fat cows who steal your exercise stations. As such, you may need to improvise and do different movements.
• Strive to do each circuit 3 times per workout. Progress to 4 circuits per workout after two or three weeks.
• Use a 40X0 tempo on the sets of 6; a 20X0 tempo on the sets of 12; and a 10X0 tempo on the sets of 25.
• You must use the entire 2-minute rest period. If you do not, you might not be able to use sufficient weight (or complete the prescribed reps), thus affecting lactate production
• Doing fewer reps tha what is prescribed will not elicit enough lactate and consequently not produce enough GH.

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