Small Group Body Composition P.T Phase (PM Sessions)
A new phase of the PM Body Composition P.T session with StreTch is about to start. This phase will focus on Escalating Velocity Body Composition Training and the joys of lactic acid production <insert evil laughter>…
Research conducted by Romanian exercise scientist Hala Rambie found that the lactic acid training was far superior for fat loss than aerobic training. Yes, you read it correctly! Rambie discovered that high blood lactic levels decreased blood pH levels, which in turn increase the production of growth hormone (GH). Higher GH levels accelerate fat loss an increase lean muscle mass.
The Recipe for Lactic Acid:
This next phase will utilise specific multi-joint weighted tri-sets movements focus all focused on the same muscle groups. This is one key (evil) way to stimulate lactic acid. The tri-set protocol allows us to achieve high levels of lactate in contrast to the typical supersets protocol, especially when the rest intervals are short and time under tension (TUT) is high.
The first exercise of the tri-sets are lower repetitions, heavier weights, and a high TUT (slow and heavy movement), which allows us to deplete the creatine phosphate energy stores. With minimal rest we then move onto the second exercise which has a higher number of repetitions, moderate weight and a high level of TUT (a little faster than the first set), which allows us to drain the glycolytic energy stores. The third exercise of the tri-set is body weight or lightweight exercise, with minimal TUT (light and fast). This is where the velocity element places a high demand on already fatigued muscles and our body’s starts to produce high level of lactic acid. You can see that the velocity of movements starts slow and then increase in speed as we move through the tri-set, hence “escalating velocity“. Very cruel, but very effective!
The rest intervals between the tri-set exercises is kept to a minimum. After completing the tri-set there is an extended period of rest required to allow both the creatine phosphate and the glycolytic energy pathways to recover before repeating multiple rounds. It’s critical to rest between rounds as we don’t want the body to start using oxygen (aerobic) as the dominant energy pathway as this defeats the whole purpose of the Body Composition Training Protocol.
Body composition training is designed to help you increase and maintain both strength and lean muscle mass, this is why it is a by far smartest way to burn body fat. Unlike aerobic training which break down lean muscle mass, elevated cortisol levels and often has negative impacts on both health and body composition.
More information about our Small Group Body Composition Classes can be found here.