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MetabolicResistanceTraining:Strategies to Optimize Fat Loss andStrategiestoOptimizeFatLossandEnhanceMuscularAdaptations

BradSchoenfeld,MSc,CSCS,CSPS,NSCACPTCPT

www.workout911.com

What Is Metabolic Resistance Training (MRT)?WhatIsMetabolicResistanceTraining(MRT)?

Anexerciseregimendesignedtomaximizecalorieburnandincreasemetabolicrate

Twocomponentsp Caloriesburnedduringexercise

Caloriesburnedpostexercise

CaloriesBurnedDuringExercise Threepossiblesubstrates

Carbohydrate(glycogen,glucose)

Fat(adipocytes,i l )intramuscular)

Protein

GlycolysisGlycolysis Glucoseandglycogenenter

theglycolytic pathway EndproductisATPand

pyruvatepyruvate Underanaerobicconditions

pyruvate fermentsintolactate(fastglycolysis)

Underaerobicconditions,pyruvate is converted intopyruvate isconvertedintoAcetylCoA andenterstheKrebsCycle(slowglycolysis)

Beta OxidationBetaOxidation

Fattyacidsarecleavedfromtriglyceridesandmetabolizedinthemitochondria

EndproductisacetylCoA,whichthenentersKrebsCycle

Protein OxidationProteinOxidation

Amino acids can beAminoacidscanbeglucogenic,ketogenic,or bothorboth

Duringexercisethebranched chain aminobranchedchainaminoacids(leucine,isoleucine and valine)isoleucine,andvaline)areprimarilyoxidized

The EPOC AdvantageTheEPOCAdvantage

MRT,EPOCandMetabolism Canlastfor72hoursormore

postworkoutamountingtoanp gadditional~300caloriesburned(Hedenetal.,2011)

IntensityofefforthasgreatestimpactonEPOC Greater effort equals greater EPOC GreatereffortequalsgreaterEPOC

(LaForgiaetal.,2006)

TheHormonalInfluenceonEPOC Catecholamines Catecholamines

Responsibleforliberatingfreefattyacidsfromadipocytes Highly correlated with both magnitude and duration of EPOCHighlycorrelatedwithbothmagnitudeanddurationofEPOC(Imamuraetal.,2004)

Growthhormone(GH)hasbothanabolicandcatabolicproperties. FacilitateslipolysisfromadipocytesMakes adipocytes more sensitive to catecholamines Makesadipocytesmoresensitivetocatecholamines

PostexercisefatutilizationdirectlyrelatedtotraininginducedGHlevels(Molleretal.,1992;Pritzlaffetal.,2000)

MRTandFatLoss Resistancetrainingcanhave an even greaterhaveanevengreaterimpactonfatburningthan aerobic exercisethanaerobicexercise(Scottetal.2011)

Key Point!KeyPoint!

FocusonCaloriesBurned,NotFat!!! Thehumanbodyisaverydynamicorganismand

continually adjusts its use of fat for fuel (Sonko etcontinuallyadjustsitsuseoffatforfuel(Sonko etal.,2005).

Fatburningmustbeconsideredoverthecourseofan entire day not on an hour to hour basis toanentireday notonanhourtohourbasis togetameaningfulperspectiveonitsimpactonbodycomposition(Hansenetal,2005).If you burn more carbohydrate during a workout Ifyouburnmorecarbohydrateduringaworkout,youinevitablyburnmorefatinthepostexerciseperiod.

Benefits for Hypertrophy?BenefitsforHypertrophy? MRT can enhanceMRTcanenhancelactateclearanceandreduce H+ accumulationreduceH+accumulation(HillHaasetal.,2007;Edge et al 2006)Edgeetal.,2006) Betterinroading ofmuscle fibers at a givenmusclefibersatagivensubmaximal trainingintensity

MRT Principles of PracticeMRTPrinciplesofPractice1.Workallthemajormuscleseachsession!

2.Packmoreexerciseintolesstime!

3.Speedupthepositive

4.Accentuatethenegative!

5.Trainatnearmaximallevelsofeffort!

MRT Principle #1MRTPrinciple#1

Work all the major muscles each session!Workallthemajormuscleseachsession! Focusonlargemusclegroupsusingmultijointmovementsmovements

Themetaboliccostofanexerciseisdirectlyrelatedtotheamountofmuscleworked(Elliotetal.1992)

Trainthree,nonconsecutivedaysaweek(i.e.Monday,Wednesday,Friday)tooptimizemetabolicstresswhileallowing for adequate recuperationallowingforadequaterecuperation.

MRTPrinciple#2 Packmoreexerciseintolesstime!

Highrepetitions(1520repsperset)havebeeng p ( p p )showntopromotegreatertotalenergyexpenditurethanhigherintensitylifts(>70%1RM)(Scottetal.,2011)

Limitingrestintervalsbetweensets(

MRT Principle #3MRTPrinciple#3 Speedupthepositive!p p p

Performconcentricliftsexplosivelywithoutgetting

( )sloppy(~1sec). AllowstheuseofahigherintensityofloadatagivenRMy g

Superslow"trainingsuboptimalfromametabolic

ti (H t t lperspective(Hunteretal.,2003).

MRT Principle #4MRTPrinciple#4

A t t th ti ! Accentuatethenegative! Eccentriccomponentfoundtobeparticularlyb fi i l i i i EPOCbeneficialinincreasingEPOC

Usinga1secondup,3secondsdowntempoincreasedpostexercise metabolic rate for 72 hours as opposed topost exercisemetabolicratefor72hoursasopposedtoonly15hoursfora1:1tempo(Dolezal etal.,2000)

Theorizedthatincreasedmuscledamageassociatedwitheccentrictrainingrequiresgreaterenergyconsumptionforpostexerciserepair

MRT Principle #5MRTPrinciple#5

Trainatnearmaximallevelsofeffort! Higherintensityofeffortincreasesbothcaloriesb d d i (S tt t lburnedduring(Scottetal.,2011)andafter(LaForgia etal 2006) workoutal.,2006)workout.

MRTPerformanceStrategies

Circuit Training BasicsCircuitTrainingBasics

Defined as a series of exercises performed inDefinedasaseriesofexercisesperformedinsuccessionwithaslittlerestaspossible. The energy cost of a circuit training session has Theenergycostofacircuittrainingsessionhasbeenestimatedtobeapproximately7kcal/kg/hr(Wilmoreetal.,1978).( , )

CircuittraininghasgreatereffectsonthemagnitudeanddurationofEPOCthantraditionalgformsofstrengthtraining(MurphyandSchwarzkopf,1992).

Ci it T i i K P i tCircuitTraining:KeyPoint

Limitingrestbetweensetsmoreimportantforfatlossthanamountofload Circuitstyletrainingat50%of1RMusing30secondsrestbetweensetshadgreatereffectonEPOCthanatraditionaltrainingprotocolusingg p g80%1RMwith120secondsrest(MurphyandSchwarzkopf,1992)

Circuit Training SpecificsCircuitTrainingSpecifics

Set up exercise stations to Setupexercisestationstoworkmusclesinapush/pullfashionS i h b d d Startwithupperbodyand

proceedtothelowerbodyMovefromoneexercisetothenextwithminimalrest(ideally

Circuit Training Video ExampleCircuitTrainingVideoExample

Sample Circuit RoutineSampleCircuitRoutineExercise Reps RestInterval

DBShoulderPress ~20 Minimal

Lat Pulldown ~20 Minimal

Close Grip Cable Row ~20 MinimalCloseGripCable Row 20 Minimal

CloseGripBBInclinePress ~20 Minimal

WideGripBBRow ~20 Minimal

DB I li P 20 Mi i lDBIncline Press ~20 Minimal

BulgarianSplitSquat ~20 Minimal

Romanian Deadlift ~20 Minimal

AlternatingLateralLunge ~20 Minimal

HamstringCurl ~20 Minimal

Superset BasicsSupersetBasics Definedastwoexercisesperformedoneaftertheother

without restwithoutrest Increasestrainingdensity Subjects performing supersets showed significantly greaterSubjectsperformingsupersetsshowedsignificantlygreaterenergyexpenditurecomparedwithatraditionalstrengthtrainingprotocol(Kelleheretal.,2010)

Agonist/antagonistsupersets ShowntoincreaseEPOCandresultingreatertotalenergyexpenditure when compared to traditional strength trainingexpenditurewhencomparedtotraditionalstrengthtrainingprotocols(Kelleheretal.,2010).

Reciprocalinnervation heightensforceoutput

Superset SpecificsSupersetSpecifics Setupagonist/antagoniststationssothatyou

bl t i kl b t iareabletomovequicklybetweenexercises. Performasetofthefirstexerciseandthengodirectlytothesecondmovement.

Restforapproximately30seconds,andthenperformtwoadditionalsupersets.

Onceyoufinish,expeditiouslyproceedtotheOnce you finish, expeditiously proceed to thenextagonist/antagonistpairingandsoonuntilallmusclegroupshavebeenworked.g p

Superset Training Video ExampleSupersetTrainingVideoExample

Combo Training (a.k.a. Supercircuit)ComboTraining(a.k.a.Supercircuit)

Combination of resistance training andCombinationofresistancetrainingandaerobicexercise

Metabolic effects not well studied but Metaboliceffectsnotwellstudiedbutpreliminaryevidenceshowsgreaterfatlossbenefits compared to circuit trainingbenefitscomparedtocircuittraining(Monteiro etal.,2008)S d h i l b i Soundtheoreticalbasis Increasedtrainingdensity

Combo Training SpecificsComboTrainingSpecifics

Perform a set of an exercise follow itPerformasetofanexercise,followitimmediatelywithashortboutofmoderateintensity aerobics and then repeat forintensityaerobics,andthenrepeatforanothercoupleofsets.

Once you perform three sets of an exercise Onceyouperformthreesetsofanexercise,movetothenextexerciseasquicklyaspossiblepossible.

Combo Training Video ExampleComboTrainingVideoExample

ReferencesReferences BurgomasterKA,Howarth KR,PhillipsSM,Rakobowchuk M,MacdonaldMJ,McGeeSL,Gibala MJ.Similar

metabolicadaptationsduringexerciseafterlowvolumesprintintervalandtraditionalendurancetraininginhumans.JPhysiol.2008Jan1;586(1):15160.

Da SilvaRL,BrentanoMA,Kruel LF.Effectsofdifferentstrengthtrainingmethodsonpostexercise energeticd h d ( )expenditure.JStrengthCond Res.2010Aug;24(8):225560.

Dolezal BA,Potteiger JA,JacobsenDJ,BenedictSH(2000)Muscledamageandrestingmetabolicrateafteracuteresistanceexercisewithaneccentricoverload. Med.Sci.SportsExerc.32:12021207.

EdgeJ,HillHaasS,GoodmanC,BishopD.EffectsofresistancetrainingonH+regulation,buffercapacity,andrepeatedsprints.MedSci SportsExerc.2006Nov;38(11):200411.

Haltom R Kraemer R R Sloan R A Frank K Tryniecki J L 1999 Circuit weight training and its effects on excess HaltomR.,KraemerR.R.,SloanR.A.,FrankK.,Tryniecki J.L.1999.Circuitweighttraininganditseffectsonexcesspostexercise oxygenconsumption.Medicine&ScienceinSports&Exercise,31,161

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