Fat Loss Training and high reps...

Q: Why do you recommend sets of 12+ reps in some stages of the Afterburn program? It makes sense that heavier weights in the 5-6 RM zone will require more muscular work and therefore burn more calories right?

A: It makes sense that it would burn more calories during the set -- but it doesn't necessarily make that the only factor in burning more calories overall. Remember - my goal with the Afterburn program is ... wait for it... the AFTERBURN (the clue is in the title).

It's a fat loss specific program -- not a weight training program that has fat loss as a side effect. The primary effect of the Afterburn routine is to elevate metabolism. I'm looking at how many calories are burned because of the workout (incuding during and after) - not just during the workout.

Check out this study:

Murphy and Schwarzkopf
Effects of standard set and circuit weight training on excess post-exercise oxygen consumption
The Journal of Applied Sport Science Research (JASSR), 6(2) 1992

The researchers compared the short term EPOC effect of two resistance training modalities.

A standard weight training program using 80% of RM (3 sets of six exercises to failure -120s between sets) and a Circuit based weight training program using 50% RM (3 sets of 10-12 reps of six exercises – 30s between sets).

The circuit training group used less load, and trained for less time yet had a significantly higher and longer EPOC effect. Basically – there were more calories burned with the shorter, lighter workout when you factored in the EPOC.

Now I agree that this seems counter intuitive – but I think we need to look at the overall density and metabolic demand of the circuit workout. Yes - a set of six heavy reps will burn more calories than 6 lighter reps -- but what happens when we do 12 lighter reps?

Despite using lower weights – when we use higher reps (i.e. a longer exposure to the stimulus) and shorter rest periods – the intensity of the circuit (289 kilograms per minute) was greater than that of the standard weight training (106 kilograms per minute). I think this “real world” intensity is a more accurate measure in fat loss training than using a %RM.

It’s pretty obvious that with the same rep range and rest periods – higher loads will burn more calories – but to maximize total caloric burn we need to stop focusing on traditional resistance training and focus on “metabolic resistance training”.

Over time at our facility we have found the best metabolic resistance training characteristics to be

• Heavy resistance (go as heavy as possible within the set)
• Time under tension in the 45-60s area
• Short/incomplete rest periods
• The use of alternating sets/mini-circuits to maximize work density

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AC
www.alwyncosgrove.com