Did you know that the burn is caused by your body using glycogen (the body’s stored carbohydrates) for energy. The glycogen breaks down into a variety of different compounds, which then turns into hydrogen ions—the real trigger of the burn. It’s their presence that creates lactic acid in the muscles.

Because G H causes muscles to grow and turns fat into fuel, this is the key. The only problem is that spiking your lactic acid production means long sets and short rest periods.

And that means you’ve got some work ahead of you.

Chris is living proof our programs work

THE WORKOUT

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 exercises marked A, B, and sometimes C in sequence (so 1A, 1B, 1C, then 2A, 2B, etc), 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.

I’d recommend performing this workout once per week, completing heavier workouts on your other training days. Rest at least a day between each session. It should take you about 35/40  minutes.

1A: Alternating Dumbell Bench Press: 3 Sets, 12 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.

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.

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.

Bent over Lateral Raise: 3 Sets, 8 Reps

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.

2A: Rotating Dumbbell Rows: 3 Sets, 8 Reps

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.

2B: Dumbbell Romanian Deadlifts: 3 Sets, 15 Reps

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.

2C: Lumberjack Press: 3 Sets, 10 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 Gar hammer raise.

3A: Gar hammer Raise: 2 Sets, 12 Reps

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.

3B: Dumbbell Goblet Squats: 2 Sets, 10 Reps

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 Gar hammer raise without resting.

Cool down, stretch, and let me know what you think!

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