To illustrate, Escamilla and colleagues (building upon prior work by Brown and colleagues; 12, 13) found that a set of 8 deadlifts with 175kg (385lb) burns about 25kcal. To put that in perspective, running 400m also burns about 25kcal for an average-sized person. If you’ve ever done an all-out 400m sprint, you know the metabolic cost of rapidly expending 25kcal; even if you’re well-trained for the task, you’ll be huffing and puffing like a freight train after a 400m sprint. If you’re not particularly well-trained for the task, you might vomit and need to lie down on the track for 5-10 minutes just to catch your breath. So, if you’ve ever wondered why you’re absolutely wrecked after completing a true 8-20RM set of squats or deadlifts (especially if you’re quite strong), that’s why – you may be expending energy at a rate that’s comparable to an Olympic-level 400m runner, but I doubt you’ve done nearly as much aerobic or anaerobic conditioning work as an Olympic-level 400m runner.
Now that was interesting yet so simple i wonder how many of us havent thought of it
This may seem like hilariously easy training, even after a prolonged period of training cessation, but it actually serves a purpose. Research has shown that training with just 10% of maximal force for a single session can dramatically attenuate soreness, post-training strength reductions, and blood markers of muscle damage when training ramps back up (31).
Ive always done this after cessations. Work out pretty light for 1-2 upper and lower workout before going full speed the next. Really helps deal with muscle soreness. However, i had no clue a hilariously light load of 10% can achieve this!
Im loving this article
