The Pain Workout.
We’ve all felt that familiar burn a few reps into a difficult set. To burn the most fat possible, you’ve got to blast right through it. That’s the secret to lactic acid training—losing fat by significantly boosting your body’s lactic acid levels. If you can take it, you should see your abs again in just a few weeks.
HOW IT WORKS
The burn is caused by your body using glycogen (the body’s stored carbohydrate) for energy. The glycogen breaks down into a variety of different compounds, including pyruvate, which then turns into hydrogen ions—the real trigger of the burn. Their presence creates lactic acid in the muscles.
The more lactic acid present, the more growth hormone (GH) your body releases. That’s key, because GH causes muscles to grow and makes fat turn to fuel. The only problem? Spiking your lactic acid production means long sets and short rest periods—so you’ve got some hard work ahead of you.
You’ll perform your sets with a slow speed on the upward portion of each rep, such as the pressing stage of a dumbbell bench press. This will mean you’ll have to lighten the weights. It’s likely to feel different than any kind of training you’ve done, and the results will be too.
Perform the workout once per week, completing heavier workouts on your other training days. Rest at least a day between each session.
Perform the exercises marked “A,” “B,” and sometimes “C” in sequence, resting as directed between sets, until all sets are done. Be sure to perform the reps at the specified speed. Choose weights that are 20% to 25% lighter than what you would normally use.
ALTERNATING DUMBBELL BENCH PRESS
SETS: 3 REPS: 12 EACH SIDE
Lie on a flat bench with a dumbbell in each hand. Take three seconds to press one weight up and then do the same for the other arm. Lower the first arm while keeping the other locked out. Complete the set, rest 10 seconds, and then go on to the goblet split squat.
GOBLET SPLIT SQUAT
SETS: 3 REPS: 15 EACH SIDE
Hold a dumbbell in both hands with your palms around the sides of one of the bell ends, not the handle. Bend one knee and rest the top of that foot on a bench behind you so you’re supported on one leg. Lower your body down and then take three seconds to come back up. Complete the set, rest 10 seconds, and then go on to the bentover lateral raise.
BENTOVER LATERAL RAISE
SETS: 3 REPS: 8
Bend over at the hips so your torso is about parallel to the floor (keep your lower back arched). Take three seconds to raise the weights out 90 degrees to your sides. Complete the set, rest 45 seconds, and then repeat the circuit. After three circuits, rest for 90 seconds then move on to the rotating dumbbell row.
ROTATING DUMBBELL ROW
SETS: 3 REPS: 8
Bend at the hips until your torso is about 30 degrees to the floor (keep your lower back arched). Hold the dumbbells with your palms facing your legs, and then rotate your hands outward as you row them to your sides. Your palms will face forward in the top position. Take three seconds to do the row. Complete the set, rest 20 seconds, and then go on to the dumbbell Romanian deadlift.
DUMBBELL ROMANIAN DEADLIFT
SETS: 3 REPS: 15
Rest the weights on the front of your thighs. Keeping your lower back in its natural arch, bend your hips back and then your knees, keeping the weights close to your legs. Continue until you’re about to lose the arch, and then take four seconds to come back up. Complete the set, rest 20 seconds, and then go on to the lumberjack press.
SETS: 3 REPS: 10 (each side)
Hold a barbell lengthwise in the center with a hand-overhand grip just above your right shoulder. Take three seconds to press the bar up and over your head, and then lower it to your left shoulder. Complete the set, rest 75 seconds, and then repeat the circuit. After three circuits, rest 60 seconds, and then go on to the Garhammer raise.
SETS: 2 REPS: 12
Lie on your back and raise your legs in the air. Take two seconds to raise your hips off the floor and into the air (the range of motion is very short ). Do not let your lower back come up. Complete the set, then go to the goblet squat without rest
DUMBBELL GOBLET SQUAT
SETS: 2 REPS: 10
Hold a dumbbell as you did for the goblet split squat, but stand with your feet about shoulder-width apart. Squat as low as you can. Take four seconds to come back up. Complete the set and then repeat the Garhammer raise without resting
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