- Mar 22, 2002
No, high rep training works like aerobic training. It stimulates catabolism to a greater degree than low rep training. Because of this, protein degradation increases and muscle is burned as an energy source. At low reps and high weight, the load (and therefore repair response) is much greater. The body is forced to maintain the muscle mass, rather than degrade it, resulting in body fat being the primary energy source (if the individual is in a caloric deficit). High rep workouts don't quite work the same. They're middle ground in between general cardio and low rep weight work. Low reps, high weight is the most effective for maintaining muscle mass.I was under the impression that for burning body fat % the best training is high rep with short rests inbetween sets and not a low rep workout.
high rep workout should also prevent muscle loss during the cut. As long as the muscles are stressed, the body tries to sustain them.
I´m not sure if i´m correct here, but if his goal is to loose BF% an weight, this should be no problem or atleast the benefit of the cardio would still be greater then the benefit of hypertrophy.
Hypertrophic pathways increase protein synthesis over protein degradation. This is important because it allows for muscle maintenance (or sometimes growth) even in a caloric deficit. Cardio is an ineffective way to lose body fat because it results in everything being burned - muscle, fat, and glycogen. With cardio alone (and no dietary modifications), research has shown time and time again that oxidative ability and fitness increase, but body fat does not change. With cardio and a caloric deficit, you lose muscle. With heavy weightlifting alone, beginners will often reduce their body fat % and increase lean muscle mass. In a caloric deficit, weightlifters have shown to lose predominantly fat compared to those participating in endurance exercise.
Therefore, weightlifting is actually a better means of losing weight than cardio. It stimulates pathways that maintain muscle mass and metabolize fat stores. Endurance pathways metabolize everything, resulting in catabolism of everything. With dietary modifications, weightlifting is always the best way to lose weight. Always.