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Target the GH response to Lactic Acid Training with 1 Arm DB Rows

1,810 views · Published 2 October 2013 · 5:18 · Indexed 29 October 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2013 · Sports

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Stubborn fat doesn't HAVE to be stubborn. You just have to know how to convince it to let go... ;).

And that's where an extremely powerful fat-loss technique that I call Power Start Lactic Acid Training comes in.

Basically, the idea is to generate as much Lactic Acid as possible in your target muscles and keep it there. Lactic Acid (and the resulting drop in pH in your body) causes increased secretion of Growth Hormone.

And Growth Hormone is one of THE most powerful fat-burning hormones in your body. It not only burns fat, it also helps protect muscle mass in your body...so yes, we really do want to generate as much of that as humanly possible!

This Power Start Lactic Acid Training technique can be used with just about any big compound exercise. it also works with smaller muscles and isolation movements, but you won't generate nearly as much Lactic Acid...it's much more powerful when you're targeting bigger muscle groups with big exercises.

The example I have for you today is the One Arm Dumbbell Row. I find this exercise really lends itself really well to this style of training.

To do this, you'll need two dumbbells and a flat bench. One dumbbell should be moderate to moderately-heavy in weight...something you could get at least 12-15 reps with good form with. I'm using a 105 lb dumbbell here in the demo.

You're going to do as MANY reps as you can with this weight, as FAST as you can while keeping decent form (it doesn't have to be perfect form but don't totally break form to get reps). The idea here is to blast out at least 20 or more reps and generate as much Lactic Acid as possible using a moderately heavy weight (which also helps train up the nervous system for fast, powerful movements, so it's got multiple benefits).

Start with reps on the left arm...

When you can't get any more reps, switch over and crank out reps with the right arm (I won't show pics, since it's the same as with the left arm only with the right...I think you get the idea).

Now take 20 seconds rest and get your other lighter dumbbell in position. This one should be about half the weight of the first dumbbell...I'm using a 50 lb dumbbell here.

On these lighter sets, instead of doing reps as fast as you can, you'll slow down the movement and work under high tension and tighter control, SQUEEZING the target muscles rather than just hammering out reps.  This will generate even MORE Lactic Acid.

Get as many reps as you can (it'll be a lot less, just fyi...even just 5 to 8 reps is fine) then switch sides. Get as many reps as you can on the other side then rest 20 seconds.

This 20 seconds rest is just enough time to clear out some of the Lactic Acid and give just enough recovery to be able to keep going.

And keep going you will...for EIGHT more sets just like this.

You'll be doing a grand total of 10 sets for your back here...(10 sets on each side, just fyi)....and it will keep a large of amount of Lactic Acid churning around in your body for a good 3 to 4 minutes.

I find this is tremendously powerful for burning stubborn bodyfat. The resulting Growth Hormone release seems to target abdominal fat, which is almost always a problem area. 

On a side note, I also want to mention one thing...the absolute BEST time to perform this training is when you're in a fasted state and/or eating a low-carb diet. DO NOT eat any carbs within at least 4 hours before this style of training.

Growth Hormone and Insulin do not get along...and eating carbs will elicit an Insulin response, which will basically shut down the GH response you would normally get from this style of training.

If you're on a fat-loss phase, definitely give this technique a try...it's extremely effective and very time-efficient!

This chest workout will INCINERATE the stubborn fat right off you...
https://www.fitstep.com/metabolic-monsters/2/landers/1-optin/4-lactate-tolerance-training-chest.htm 

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