Whenever you’re doing some intense workouts, you probably experience a burning sensation in your muscles. That burning sensation is caused by your body producing lactic acid, which normally happens whenever you exert your muscles. Usually, people see it as a sign that they should take a break, to help their body recover. But for those undergoing lactic acid training, that’s exactly the sign they’re looking for.
Why lactic acid training?
The theory behind lactic acid training is that you’re deliberately increasing the production of lactic acid in your muscles. That’s because aside from causing that burning sensation, lactic acid also causes your body to produce growth hormones and testosterone. These are crucial in building muscle because testosterone burns fat, and growth hormones stimulate your muscles.
The more you do this type of training, the more your muscles get used to higher levels of lactic acid. That means that if you do this type of exercise regularly, your muscles will only keep getting bigger and stronger.
The main downside is that it’s a very painful and intense type of workout. This type of training isn’t only exhausting, it’s also quite painful. It can take a while to get used to, and it’s definitely not something for beginners.
Is it safe?
Now you might be wondering, isn’t it harmful to overexert your muscles constantly? A burning sensation isn’t exactly the best feeling in the world, right?
We used to think that lactic acid is harmful, or that it means you should rest. But recent research shows that aside from that burning sensation, lactic acid can’t do much harm to your body. Working beyond your muscles’ limits actually helps build more muscle and makes you stronger.
Of course, it’s not ideal to do this type of intense training each and every day since your body needs to recover. But if done properly and in moderation, you’ll get good results and make your workouts more effective.
How do you start lactic acid training?
This type of training is pretty simple. You can do it with any type of resistance training that you are able to do for 20 to 50 repetitions.
An example would be if you’re doing squat thrusts to build your legs, arms, stomach, and chest. What you’ll need to do is to keep doing the exercise as much as you possibly can, stopping only when you literally can’t do it anymore. Then you rest for 20 seconds and start doing it again.
Ideally, you should repeat this for about 6 to 12 sets, depending on your strength and endurance levels.
If you’re lifting weights, it’s a good idea to have a spotter since you don’t want to suddenly get tired and hurt yourself with the weights you’re lifting. It’s also a good idea to consult your doctor beforehand, especially if you’re new to doing high-intensity exercises.
Make sure to leave some days for rest if you’re doing this type of training. Your body needs to be able to rest and recuperate in order to build muscle and get you ready for your next workout.