Want a great fat loss program?
Charles Poliquin’s 6-12-25, or Lactic Acid Training program, is one of my favorite fat loss programs I’ve used personally and with clients. The program utilizes tri sets with no rest in between and escalating reps from 6 to 12 to 25 to stimulate an increase in lactate production. Lactate production is associated with an increased release of growth hormone. Growth hormone is one the most potent fat burning hormones in the human body.
The workout schedule and body part groupings are as followed (although I think you could mix up the body part groupings for your workouts) Day 1 Chest and Back Day 2 Legs Day 3 Off Day 4 Shoulders and Arms Day 5 Off Repeat This is how I did the program a month before getting ready for some photos several years ago with very good success. I started with 3 tri sets per body part and worked my way up to doing 4.
Day 1 = Chest and Back A1 Dumbbell bench press 6 reps 4010 rep tempo A2 Incline barbell press 12 reps 3010 rep tempo A3 Chest flye machine 25 reps 1010 rep tempo Rest 2 minutes B1 Wide grip chin ups 6 reps 4010 rep tempo B2 Bent over barbell rows 12 reps 3010 rep tempo B3 Seated cable rows (A bar) 25 reps 1010 rep tempo Rest 2 minutes
Day 2 = Legs A1 Barbell squats 6 reps 4010 rep tempo A2 Dumbbell split squats 12 reps 3010 rep tempo A3 Leg extensions 25 reps 1010 rep tempo Rest 2 minutes PART 2 B1 Seated leg curls 6 reps 4010 rep tempo B2 Leg press 12 reps 3010 rep tempo B3 Dumbbell Romanian dead lifts 25 reps 1010 rep tempo Rest 2 minutes
Day 3 = Off
Day 4 = Shoulders and Arms A1 Seated Dumbbell press 6 reps 4010 rep tempo A2 Dumbbell side lateral raises (elbows slightly bent) 12 reps 3010 rep tempo A3 Side lateral raise machine 25 reps 1010 rep tempo Rest 2 minutes B1 Close grip bench press 6 reps 4010 rep tempo B2 Lying tricep extensions (with EZ bar) 12 reps 3010 rep tempo B3 Rope pushdowns 25 reps 1010 rep tempo Rest 2 minutes C1 Incline dumbbell curls 6 reps 4010 rep tempo C2 Preacher barbell (EZ bar) curls 12 reps 3010 rep tempo C3 Standing barbell curls 25 reps 1010 rep tempo
Day 5 = Off, then repeat
For this program to be effective though the reps have to be your rep maximums on each set (meaning if you do 6 reps you couldn’t do 7) and you have to be willing to push yourself. The lactic acid will be burning like crazy towards the end of each tri set but you gotta push past it. Also if you are really pushing yourself you should have to drop the weight probably each set and definitely for the last set to still be able to do the same number of reps as you will be exhausting the muscle fibers and training on incomplete recovery periods. If you can keep the same weight throughout then it’s too light. If your diet is good and you are really willing to push yourself this program should be pretty effective. #fitness #exercise #gym #bodybuilder #bodybuilding #strengthtraining #strength #workoutroutine #workout #workoutprogram #exerciseprogram #fitnessprogram #weightloss #weightlifting #lacticacid #growthhormone #exercise #fitness #gym #strength #fatloss #lactate #fat #fatburn #fatburning #lasvegas #personaltrainer #lasvegaspersonaltrainer #fitnesstrainer #gymtrainer #strengthcoach