Can you clarify exactly what you are planning to do and on what days? I'm particularly interested in why you want to include smaller bodyparts in lactate inducing training and why you think that this approach would be better than circuits.
Thanks! The reason I asked you to post your workouts in full was to get a better idea of what you had planned for the lactate sessions. I notice that these sessions are made up of mostly isolation exercises.
In my opinion, you'd be better off going for compound movements whenever possible: they'll make the sessions harder, but you'll also get a bigger return for your efforts.
Majin made an excellent point about concentrating on the major muscle groups - basically, you'll generate more lactate using the most taxing exercises (squat, deadlift, etc) and on the largest bodyparts (legs, back, chest).
You won't get the most out of the program if you focus on the smaller muscles.
Majin has put you on the right track by suggesting Poliquin's Lactic Acid Training. Another option you might want to consider are complexes:
You aren't doing legs on two consecutive days, so I can't see a problem with that.
A lactic acid inducing session that focuses on compounds will be far more effective than one that is primarily made up of isolation exercises.
Also, you're not going for hypertrophy. The main concern is maximum production of lactic acid, which in turn will jack up your metabolism.
You will generate more lactic acid with a high rep set of squats than leg extensions. Always look for the most taxing exercises. They should be the foundation of a lactate workout. Otherwise you're just gonna be short-changing yourself.
Yes. Lactate training works best when you can get the most muscle mass possible incorporated. The real metabolic benefits come when your body has to clear the lactate buildup and restore your body's oxygen balance in the hours after workout.
The more lactate you make, the harder your metabolism has to work to restore the balance. A good lactate day circuit would be:
3-5x through, no rest between exercises: Front squat x 15 Bent BB row x 15 Deadlift x 15 dips x 15 hanging leg raise x 15
The point is to hit your whole body with high(er) reps with little-no rest to facilitate lactate buildup.
If your going to do the destroying fat program then I recommend you follow the lactate days the way CT has them laid out.
The lactate session you designed won't give you the results your looking for.
Take a look thru the destroying fat article's forum posts, I posted sample circuits in there that can be done with a barbell and/or set of dumbells. If your training at a commerical gym forget about trying to use machines in the lactate sessions.
i like how they are set up. im gonna try them. i also like your no carb pwo, but im on a budget which so which should i get? i was thinking just the leucine and glutamine. did you also use it on the heavy days? i have abottle of Surge recovery should i just take 1/2 serving? also how do you do incline shoulder shrugs?
The perfect answer for you is to use Metabolic Pairings which CT outlined in an article a couple months ago. Just search for Metabolic Pairings. CT actually reccomends this over Lactic Acid Training now.