I’m going to start the lactic acid training program but I’m a little confused and was hoping someone could clear it up for me.
I read an article on here from Charles Poliquin (sp?) on how to do it but it’s a little confusing. In one part he says you will do 2 excercises per training session but then on the example workout he lists like 6 exercises (A1,A2,A3,B1,B2,B3). Am I supposed to just pick one from each group (A and B) or do all 6 of them?
Another question I have is about the off-days. It says take a rest day, but do you think it’d be ok to do my boxing cardio workouts, hitting the heavy bag etc?
I really want to do this right to see if it’s really a good program or not but I also don’t want to sacrifice my boxing workouts in between. your input is valued, thanks.
I’ve never done this program so I can’t answer specifics on how it’s done, but from reading the article the other day when someone else asked about it, unless you are fairly advanced at least I think your question about the off day boxing will be answered the first time you try it.
[quote]astinite wrote:
In one part he says you will do 2 excercises per training session but then on the example workout he lists like 6 exercises (A1,A2,A3,B1,B2,B3). Am I supposed to just pick one from each group (A and B) or do all 6 of them?[/quote]
Can you give a link to the article? Almost always, that way of writing it means do a set of the A1 exercise, then a set of the A2 exercise, then a set of the A3 exercise, then rest for the suggested time. Then repeat that superset (or triset, whatever).
After the proper number of sets of each A exercise, move on to a set of B1, then a set of B2, then a set of B3, then rest. Some coaches say to rest a little bit between each 1, 2, and 3, others say no rest at all.
If it’s a lactic acid program, it’s probably no rest at all until the end of the superset. 1 - boom - 2 - boom - 3 - collapse in a heap.
If Poliquin says rest, I’d rest.
Don’t think of it as sacrificing. Think of it as temporarily re-prioritizing. But like Tirib said, I think once you start the program full force, you won’t feel much like boxing on the off days.
You are correct in the method, it is A1, rest 10 seconds, A2, rest 10 seconds, then A3, rest 2 minutes, and repeat the cycle 2 more times (for a total of 3 times). The 10 seconds is just enough time to get to the next exercise and set it up.
[quote]astinite wrote:
I read an article on here from Charles Poliquin (sp?) on how to do it but it’s a little confusing. In one part he says you will do 2 excercises per training session but then on the example workout he lists like 6 exercises (A1,A2,A3,B1,B2,B3).[/quote]
Now that I can see the article (thanks for the link, tmoney), it looks like Poliquin just misspoke. It should probably say “two bodyparts per training session.” That should clear up the majority of your confusion.
Alright, I started the Lactic Acid program yesterday and I’ve got some questions about it. The program says to find your 6rm, 12rm and 25rm for various exercises and then you’re going to do three sets like this.
How in the hell are you supposed to be able to finish three full sets of all reps of the exercise? With each set I get weaker and I’m guessing that’s normal so I can’t very well finish the max reps each time.
Is this normal or is my endurance just total crap? Do you just complete however many you can and move on? I about killed myself trying to complete all the reps of all the sets.
Are you using the entire 2 minute rest period? Time yourself your internal clock maybe quicker than the actually clock.
Also try an energy drink before and during your workout.
You might also want to try a week of doing the circuit only twice to get your CNS use to the program. Especially if you have been doing a hypertrophy type programs before this.
[quote]astinite wrote:
Alright, I started the Lactic Acid program yesterday and I’ve got some questions about it. The program says to find your 6rm, 12rm and 25rm for various exercises and then you’re going to do three sets like this.
How in the hell are you supposed to be able to finish three full sets of all reps of the exercise? With each set I get weaker and I’m guessing that’s normal so I can’t very well finish the max reps each time.
Is this normal or is my endurance just total crap? Do you just complete however many you can and move on? I about killed myself trying to complete all the reps of all the sets. [/quote]
Mate,
The recommended rep maxes are the maximum number of reps you can do given the state you are currently in. After performing a 6 RM, your 12 or 25 RM would not be the same if you were fully rested. The most important element of the program is to complete the full number of reps to maximize the amount of lactic acid secreted.
The recommended rep maxes are the maximum number of reps you can do given the state you are currently in. After performing a 6 RM, your 12 or 25 RM would not be the same if you were fully rested. The most important element of the program is to complete the full number of reps to maximize the amount of lactic acid secreted.
Hope that helps.
Sasha
[/quote]
Sasha’s a pretty sharp ol boy so I’m gonna assume he’s right about this and reiterate my initial statement about answering the off day boxing question for yourself which it sounds like you are well on your way to doing already.
Well I’m not feeling sore or anything today from the workout. I feel just as good as any other time I’ve done any weight program. I’ll have to re-evaluate things I guess cause I figured I’d be really sore today.