muscular endurance training to retain muscle mass during dieting?

ratboy83 · 12-02-2008, 12:52 PM

hi people. i know that resistance training has been shown to result in the retention of lean tissue when incorporated into an exercise programme for weight LOSS (results in nearly all weight loss in the form of fat). my question is this: is there a minimum intensity (% of 1RM) that resistance training need to be performed at? will training at intensity typical for training for muscular endurance (around 50% of 1RM) have this effect of does one need to train more for strength? where's the cut off point???

alex.

crazycal1 · 12-02-2008, 01:03 PM

i think if you were going with 50% you`d be ok if doing very hi reps-
the exercise that springs to mind is bodyweight squats.
i really rate them if done for enuff reps.

**Tall** · 12-02-2008, 01:08 PM

Quote:

Originally Posted by ratboy83

hi people. i know that resistance training has been shown to result in the retention of lean tissue when incorporated into an exercise programme for weight LOSS (results in nearly all weight loss in the form of fat). my question is this: is there a minimum intensity (% of 1RM) that resistance training need to be performed at? will training at intensity typical for training for muscular endurance (around 50% of 1RM) have this effect of does one need to train more for strength? where's the cut off point???

alex.

ooooh thats a tough one.

So just to rephrase your post so everyone can understand:

Weight training has been shown to keep muscle and burn fat. Will training at 50% of your 1rm have the same affect on fat burning as tradition strength training and if so what % of your 1rm should you be using...

In short - its going to be different for everyone, depending on their genetic make up (read: what % of type I and II muscle fibres they have)

However - any decent intense training session should nicely burn about 600kcals per hour regardless of rep range and %of 1rm.

ratboy83 · 12-02-2008, 01:21 PM

Quote:

Originally Posted by crazycal1

i think if you were going with 50% you`d be ok if doing very hi reps-
the exercise that springs to mind is bodyweight squats.
i really rate them if done for enuff reps.

yeah, i will be doing high reps. sorry. should have said that. i want to lose some fat but don't wnat to really put on that much muscle as my primary sport (cycling) doesn't require large upper body mass. just wanted to find something to incorporate into my exercise plan to help cut but not lose muscle too when i get back into the cycling again properly.

alex.

crazycal1 · 12-02-2008, 01:50 PM

i think 60% is classed as endurance btw for 25-50 reps.
btw you can train for strength and keep your weight down.

FAT BOY · 12-02-2008, 10:13 PM

a lot of it will be down to your nutrition you will need to eat quality diet .to obtain even a small lean phisyque.

dont worry most peopls problem is building enough muscle. not building to much lol

12-02-2008, 12:52 PM	#1 (permalink)
ratboy83 Join Date: Dec 2007 Posts: 15 Rep Power:	muscular endurance training to retain muscle mass during dieting? hi people. i know that resistance training has been shown to result in the retention of lean tissue when incorporated into an exercise programme for weight LOSS (results in nearly all weight loss in the form of fat). my question is this: is there a minimum intensity (% of 1RM) that resistance training need to be performed at? will training at intensity typical for training for muscular endurance (around 50% of 1RM) have this effect of does one need to train more for strength? where's the cut off point??? alex.

12-02-2008, 01:03 PM	#2 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,808 Rep Power:	Re: muscular endurance training to retain muscle mass during dieting? i think if you were going with 50% you`d be ok if doing very hi reps- the exercise that springs to mind is bodyweight squats. i really rate them if done for enuff reps. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

12-02-2008, 01:50 PM	#5 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,808 Rep Power:	Re: muscular endurance training to retain muscle mass during dieting? i think 60% is classed as endurance btw for 25-50 reps. btw you can train for strength and keep your weight down. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

12-02-2008, 10:13 PM	#6 (permalink)
FAT BOY Legend Join Date: Dec 2005 Location: UK Posts: 734 Rep Power:	Re: muscular endurance training to retain muscle mass during dieting? a lot of it will be down to your nutrition you will need to eat quality diet .to obtain even a small lean phisyque. dont worry most peopls problem is building enough muscle. not building to much lol ______________________ better to burn out than fade away

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
How to build Muscle mass / 6 pack	ItalGuy	Bodybuilding Training	24	08-11-2007 08:45 PM
Anabolic Xtreme Retain	Lonsdale	Bodybuilding Supplements	23	30-08-2006 08:33 PM
Endurance	Rocks703	Bodybuilding Supplements	0	01-08-2006 09:06 AM
hcg - intra muscular injections ?	sitries	Performance Enhancement & Anabolic steroids	14	04-01-2006 10:13 PM
Empty stomach morning training = muscle loss	Poom	General Diet & Nutrition Questions	1	25-08-2005 12:35 PM