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2008/02/10, 11:57 PM
I'm helping train some people at my school, but most of my knowledge lies in strength training, not weight loss, which is the goal of a couple of them.
Alongside other activities, I was thinking of recommending a high volume resistance training routine, normally reserved for those looking to build muscle mass; would this be more beneficial for weight loss than the standard strength training formula?
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2008/02/11, 08:06 AM
Tinnuk - the weight loss will come from a calorie deficit. Train them in the 8-12 rep range, still work fairly heavy and clean up their diets. Don't forget cardio - have them do HIIT a few times a week as well as longer cardio other days
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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2008/02/11, 01:12 PM
What about keeping the reps low, but using a lot of sets to compensate. Wouldn't the total volume, and therefore calories burned, be higher that way?
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2008/02/11, 01:26 PM
The main purpose of strength training would be to retain or maybe increase muscle mass while cutting body fat.
The combination of cleaned up diet, cardio, and weight training will create the calorie deficit.
The way to make the body burn the most calories is to get the whole body involved during the training session. This will force the body to use more calories repairing muscle tissue over the whole body.
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2008/02/11, 02:01 PM
The main purpose of strength training is to get stronger; increases in muscle mass are related, but not dependant for strength gains.
I already understand that a calorie deficit is neccessary for weight loss, but I wonder if high volume, mass training is the way to go. I'm sure it would burn more calories PER workout, but the necessary rest time between workouts would be longer.
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2008/02/11, 02:21 PM
I don't think the high volume is necessary, as long as they are working hard, they wil burn cals. If you do too much volume you open them up for possible overtraining and burn-out.
I would stick with heavy, compound movements and really teach form. The HIIT will create a longer afterburn effect than regular cardio sessions.
Less rest time between sets will create a more cardio-like effect and burn more calories, too, but that does mean you usually aren't going to use maximal weights because you just can't recover enough.
You could also plan their workouts in cycles of heavy weight/higher volume and less weight/less volume, or vice/verse so that they go in cycles - this will prevent overtraining and burnout by changing up their routines every week or two and giving their jopints a break from really heavy work.
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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