Lets get right into it: Depending on the program you use, lactate training or lactate threshold training is very effective for shedding fat, building muscle, and improving lactate removal efficiency! Although with respect to the improving lactate removal efficiency, training with weights isn’t absolutely necessary. One can improve the efficiency of their lactate system by running multiple medium distance sprints with little rest between them, but that’s another article in itself, sooooo back to lactate training with weights!

The gist of it is that when lactate accumulates (increases) in the muscle, this triggers the release of growth hormone. This surge of growth hormone aids the mobilization of stored fat which means more fat being burned for energy! Also, this surge in growth hormone has been shown to last for up to two hours post-workout, so you’ll be burning fat even after your workout is over!

There are a few variables that must be taken into account to promote as much lactate production as possible:
1) Work density
What I mean by work density is the amount of work being done in a given period of time. Basically, you should be trying to do as much work in a given timeframe as possible. You do this by taking very short rest periods and by performing a high number of reps each set.

2) Avoiding muscle unloading during each set
This is because you want to keep the muscles under tension for the entire duration of a set. This means no resting between reps! (i.e. holding a bench press at lockout for 2-3 seconds in between each rep). Exercises including a “locked joint” position (presses, deadlifts, squats), should either be done by squeezing the muscles hard at lockout (ie. squeezing the glutes at the lockout of a deadlift) or by stopping an inch or two short of lockout so that the skeletal structure is not supporting the load.

3) Last but not least: Train the whole body!
The more muscle mass involved in the exercise, the more lactate will be produced. Compound, multi-joint exercises are excellent because they work multiple muscle groups in one movement. So if you have to choose between chinups and triceps kickbacks, you’d be wise to go with the chinups instead of the kickbacks!

Some programs you can follow include Coach Poliquin’s German Body Composition is great for losing fat, Charles Staley’s EDT (Escalated Density Training) works to build muscle mass, and any form of complex.

Complexes are great to produce lactate because you perform a number of exercises right after the last, while using the same weight for each exercise. This keeps the workout fast and makes it very demanding, so don’t be surprised if your ego gets a bruise or four. (Note: complexes can be done with any implement: barbells, dumbbells, kettlebells, etc. Feel free to get creative)

Here’s an example of a complex you could do:

Deadlift
Bent-over row
Front squat
Military Press
Step ups
Floor Press
Split Squat

Perform 6 reps of each (42 total reps). It should take about 60 seconds. Rest 90 seconds, then perform 5 reps of each; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.
(Optional: and then check for a bruised ego)

There you have it! The lowdown on lactate training. Now go out there and get some results!

Article writen by: Chris Brown