High rep weight training?

[Gary Peters]

Try this complex I came up with on the fly yesterday... I was gasping for air by the end of round 5.

Weight Used: 95 lbs.
Rest: 90 seconds between rounds.

5 sets of 6 reps for each exercise back to back without putting the bar down.

- Deadlift
- Bent Over Row
- Overhead Press
- Squat
- Lunges (12 total, 6 for each leg)

Let me know how you do.

Total Reps (Including individual Lunges): 180
Total Weight Moved: 17,100 lbs.

 

[oxcart]

Weightlifting in general burns very little calories. Same as walking, not even running. I think Sensewear studies showed that weightlifting burns about 5 calories a minute, which is the same as fast walking, with core/lower body burning the most amount of calories (squats/deadlifts). Something like Cosgrove's afterburn or newruleoflifting would be much better.

Harder isnt always better when trying to lose fat, but you did say that you couldnt run.

Two things:

- depends on the type of lifting you are doing (rest periods etc)
- weight training is all about EPOC usually

 

[Steakeater**]

Two things:

- depends on the type of lifting you are doing (rest periods etc)
- weight training is all about EPOC usually

yep. Higher rep, lowerbody and full body workouts are best for calorie burns. Complexes and circuits are good too.

EPOC is pretty much minimal though, if you are burning 300 calories from an intense \workoout and only 20-25% which is only 75 or so more calories. In total, thats almost 400 calories an hour, where as you can do steady aerobic training and burn 800 calories an hour.

Im talking about strictly calories though. Theres a million other reasons that weight training can help with fat loss, (strength/mass preservation, glycogen depletion, etc)

 

[spiderguardman]

Really good stuff here!

 

[Mark Limbaga]

Used kettlebell complexes along with the grappler complex to condition for my last fight... what you're trying to achieve with these things is improve work capacity and improve recovery time