By Dr. Luca Franzon
Lactic acid and muscle soreness
Let's start with debunking some myths about lactic acid. The pain that is felt at the muscular level twenty-four or forty-eight hours post workout is absolutely not due to the accumulation of lactic acid. As the disposal of lactic acid occurs in thirty minutes if I do a restoration in operation or a cool down, or in an hour if I do not cool down. Consequently you will understand that the pains that are felt during the days of training are due to tissue injuries of the muscle fibers, production of halogen substances that stimulate pain receptors due to training muscular ischemia, microtrauma of connective tissue and tendon tissue.
Lactic Acid, Muscle Growth and Training Techniques
Techniques that stimulate a large production of lactic acid are good and right for those who want to increase their muscle mass.
Lactic acid causes the blood pH to decrease and this phenomenon is associated with a significant increase in GH secretion. The accumulation of lactic acid is also interesting because glycogen is its energetic substrate, at the moment when the muscle supercompensates, there will be a reverse reaction during which there will be production of glycogen which will replenish the muscular stocks thus giving rise to hypertrophy . A little lactate escapes destruction in the blood and passes into the testicles where it stimulates testosterone production. Finally, lactic acid at the muscular level activates androstenedione transforming it into testosterone ready to use, which is no small feat since testosterone is usually inactivated 90% by SHBG and to a lesser extent by albumin at circulatory level, with relative difficulty in reaching a muscular level.
Now that we've highlighted the rules of the game, we just have to put them into practice. Or how to produce rivers of lactic acid through training? I'm not going to list and explain the various energy metabolisms of the human body because it would take too much time and space. We just say that there is a large production of lactic acid when performing exercises at maximum power for a period of time between 1 and 3 minutes.
List two methods with which we can reach our coveted goal:
- use of heavy loads with very short recoveries so as not to allow the body to dispose of the accumulated lactic acid.
- medium-high load very high repetitions. For example, you can even get 100 reps with very small pauses when you can no longer continue.
I end this article with advice for girls who want to improve physically. Abandon the endless series of bursts for the buttocks, because besides being almost useless due to non-existent intensity, they make the body produce lactic acid which in the case of the fairer sex contributes to the formation of CELLULITE !!!. So goodbye to impulses and welcome to the dear and always useful SQUAT !!
Acid Lactic Training
| TRAINING A | |
| Horizontal bench | 1 x 50 |
| Crosses to low cables | 1 x 50 |
| Dumbbell crosses 30 ° bench | 1 x 50 |
| Bench presses 30 ° with dumbbells | 1 x 50 |
| Chest press | 1 x 100 |
| Slow forward | 1 x 100 |
| Side stands | 1 x 50 |
| Frontal risers | 1 x 50 |
| Raise at 90 ° | 1 x 50 |
| Pull to your chin | 1 x 100 |
| French press | 1 x 100 |
| Push down | 1 x 100 |
| Extensions 1 arm behind the neck | 1 x 100 |
| TRAINING B | 1 x 100 |
| LEG EXTENSION | 1 x 100 |
| SQUAT | 1 x 100 |
| LEG PRESS | 1 x 100 |
| HACK SQUAT | 1 x 100 |
| LEG CURL | 1 x 100 |
| DAMAGE OF TESE LEGS | 1 x 100 |
| CALF ON FOOT | 2 x 100 |
| CALF SEATED | 2 x 100 |
| CRUNCH | 2 x 50 |
| CRUNCH INV. | 2 x 50 |
| TRAINING C | |
| LAT MACHINE NEXT | 1 x 50 |
| BALANCER REMATOR | 1 x 50 |
| PULLEY | 1 X 100 |
| PULL-OVER | 1 X 100 |
| GROUND REMOVALS | 1 x 50 |
| IPEREXTENSION | 1 x 50 |
| BALANCE CURL | 1 X 100 |
| CURL WITH HANDLEBARS | 1 X 100 |
| PANCA SCOTT | 1 X 100 |
| HAMMER | 1 X 100 |
I FORGET TO SAY THAT THE ACID LACTIC DOES NOT HURT 24/48 HOURS AFTER TRAINING, BUT AFTER THIS TABLE YOU WILL DEFINITELY BE YOUR MUSCLES IN FLAMES !!!!
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