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This article doesnt make mention of my workout where I lift something heavy 1 time. I had the idea that I wanted to reduce time in the gym, so I used the poten
by mkirklions 8y ago
This article doesnt make mention of my workout where I lift something heavy 1 time.
I had the idea that I wanted to reduce time in the gym, so I used the potential energy equation
PE= Mgh
I'm not getting any taller, so the only thing I could change was either the reps or mass of weight moved.
I made it my goal to lift heavy weights so I'd only need to deadlift 1 time and be able to pig out.
TBH, it works, I lose 1 lb a week eating 3,000 calories a day. We lift 2 times a week. Warm up, then do 2+ reps of a heavy set.
I dont really sweat after a workout, but I look pretty big and I'm still deadlifting 450lbs. But I only deadlift that weight 1 time a week.
Is that 'Strenuous'?
- send_computers 8y agoHmmm can't tell if serious or crazy
- gthtjtkt 8y agoCrazy, guaranteed. People always overstate their level of fitness by several orders of magnitude on anonymous internet forums.
- danmg 8y agoA 450lb deadlift is not crazy.
- bluGill 8y agoOne order of magnitude is a mere 45 lbs deadlift. Thus the poster must be horrifically weak. He must have wrote that from the nursing home, I'm sure the nurses love it that he spends his days quietly posting nonsense on the internet instead of bothering them.
- mkirklions 8y agoYeah 450lb deadlift isnt even respectable among lifters. 450 is almost the expectation for anyone casually lifting for a few years.
- cpsempek 8y agoThis depends on the lifter's weight (which is why there are weight classes in power and oly lifting competitions).
- danmg 8y agoFor an average male, that should be obtainable in about 6 months to a year.
- ambicapter 8y agoYou're ridiculous. You can say 315 is achievable in a year. 450 lbs doesn't even get on the charts for any weight up to 310 until intermediate level according to this chart [0]. Nobody with any sense considers themselves to be an 'intermediate' lifter after one year. [0] https://strengthlevel.com/strength-standards/deadlift https://strengthlevel.com/strength-standards/deadlift
- danmg 8y agoThese are self-reported numbers mostly from novices on the Internet. I can assure you these do not represent consistent and specific training for this lift. A 315lb deadlift is obtainable within a month.
- sushid 8y agoBut he's also claiming to be fit while consuming 3500 calories a day and pretty much only doing a few 1RM lifts a week.
- lodi 8y agoVery low reps (1-4) at a high resistance (85-100% of a 1-rep max) is the standard powerlifter workout. But usually you'd do that for many sets. Lifting a 1RM for a single set seems either grossly inefficient (I have a similar max and it takes me 6 warmup sets just to get into the 405+ range), or he's risking injury by not warming up enough.
- mkirklions 8y agoSerious but probably crazy too. I use engineering everywhere in my life, food, water bottle size, decision making, caffeine usage... I didnt mention that I have to warm up, but the point of the workout is to complete a heavy set.
- patrickg_zill 8y agoSo you do 1 Rep Max once a week. Not bad advice. How many warm up sets do you do?
- jumpmancw 8y agoIt's actually very bad advice, do not do this. All of the literature will plainly tell you this is a bad idea.
- bpizzi 8y agoEspecially with deadlift, back injuries are no fun at all.
- jvagner 8y agoIndeed. Working up to a deadlift max doesn't take a lot of time, or a ton of sets. Like, 4-6 sets of 3-4 reps. Longevity and injury-prevention is key to long-term gym vitality... but people don't usually appreciate this until they injure themselves somehow. <40-something lifter, out...>
- mkirklions 8y agoSeconding this. 1 heavy deadlift set usually means 15 minutes of warmups.
- InitialLastName 8y agoPfft what could those scientists/doctors/trainers/experienced athletes possibly know that some dude on the internet can't anecdote his way into correctness? /s
- mkirklions 8y agoEngineer/trainer/experienced athlete here I thought using the potential energy equation gave me a little credentials. I also wrote a book about this topic. But I didnt include it in the comment.
- cbradshaw 8y agoConsidering the article example is a marathon (26.2 miles, burns ~2600 calories) and your example is deadlifting (4 sets of 8 deadlifts @ 175 kilograms burns ~100 calories - equivalent of running .5 miles).. I'd define this test case as 1.9% as 'Strenuous'.
- 0xJRS 8y agoWhat about increase in RMR after building more muscle mass?
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- gabept 8y agoFor a normal person, unless you're extremely tall or in a very considerable amount of PEDs, you will have a high body fat doing this.
- toasterlovin 8y agoYoung men can get away with all sorts of stuff.
- flcknzwrg 8y agoFound the fatty ;) Ok, seriously.... math: if you eat 3000 kcal per day and lose 1 lb per week, you're burning 3500 kcal per day. This is quite a lot. It's near impossible unless you work out a lot and are veeeery muscular... or are impossibly tall... or, well, fat. (Or a combination of those.) Take me for comparison: I am 187cm (6'1ish) tall and weigh 75kg (165 lbs), pretty much smack in the middle of the "normal weight" range. I like running, do about 50km (30 miles) per week. I count calories and let my wrist watch measure my energy expenditure 24/7. On rest days (mostly sedentary), I burn about 2100 kcal. To get up to 3400, I have to do some sort of hard run and some lighter activity in addition, or do a long run (18km+). Now I'm not everybody of course, but you can't be that abnormal, right? So I'm not buying your numbers.
- mac01021 8y agoHow accurately/precisely can your wrist watch tell you what your energy expenditure is?
- flcknzwrg 8y agoI have only anecdotal evidence, which is me. Since about 3 years I've been counting calories and let various wrist watches with 24/7 heart rate trackers (fitbit, later garmin devices) estimate energy expenditure. So I measure energy in and out (with unknown error bars). The energy balance I get as a result predicts what my body weight should do. My control is stepping on the scale every time before I take a shower, log, and observe trends. Result, consistent over the last three-ish years: my measured weight does almost exactly what the calorie counting and wristwatch estimating predicts. I see absolutely no systematic error in one direction or the other (measured over weeks, that is, to do away with short term fluctuations).
- sternocleidom 8y agoRunning is probably the worst sport as far as caloric expenditure is concerned. A serious endurance cyclist or swimmer will certainly go through 3000 kcal on a normal training day if not more. I've burned an estimated 5000kcal daily on the bike for weeks. What's more is I know these numbers are very accurate as we train with power meters that record our energy expenditure with minimal error. It's important to distinguish between serious athletes and average people who exercise. It's possible that truly competitive athletes - for instance, who run 120 miles a week to your 30 - will be much more likely to get ill from their efforts. It can take serious fitness - and a mentality acquired only by years of serious training - to push yourself to the extent that you fall ill, and maybe the recreational "athlete" described in this text can't reach that point.
- ptero 8y agoAs others said, your exercise does not burn enough calories to impact weight loss / gain. I suspect your weight loss may be due to the exercise affecting your eating patterns (if you eat high calorie food before going to bed you will likely gain more weight than if you get same calories in a sweet drink right after a long ski race; not sure why).
- mikevm 8y ago> if you eat high calorie food before going to bed you will likely gain more weight than if you get same calories in a sweet drink right after a long ski race; not sure why I don't think that's right. Eating a hypercaloric diet will likely gain you more weight, and hypocaloric will result in weight loss. It doesn't matter when you eat the food. Eating carbs or protein right after a workout is the subject of the nutrient timing, which is largely moot for protein (as long as you get enough during the 24 hours), and only important for carbs if you are an endurance athlete or have multiple workouts per day.
- jakhead 8y ago"Myofibrillar hypertrophy" is the relevant search term. "Underground Secrets to Faster Running" by Barry Ross IIRC is a good read about high weight, low rep protocols. You can perform the same workout everyday of the week with long rests (5 min) between sets.
- WhompingWindows 8y agoHow long does it take you to get to the gym? Surely doing a couple more reps after getting to gym, warm-up, and mobility isn't going to hurt your time spent.
- mkirklions 8y agoMy gym is in the basement. 500$ for the entire set. Got a gym crew that probably takes the longest to put on my friends weights.
- beala 8y agoOk, let's think about the energy equation. In order to do as much work with a one rep workout versus a standard 5x5 (five sets, five reps) workout, you'd need to be lifting 25 times more weight (one rep total vs 25 reps total). The problem is, your one rep max is not going to be 25 times your 5x5 max. In any case, I don't think the premise underlying this makes sense. Resistance training is for triggering muscle growth, not burning calories. Perhaps there's some biological reason why a 1 rep workout is effective for you, but I don't think the PE equation helps here.
- mkirklions 8y agoI agree that a 5x5 is more effective vs a 1 rep lift. But the problem statement begins with- You need to finish the gym in less than 2 hours/week. I like strength training, especially 3x5s. My workout looks closer to a 5/3/1/5 pyramid due to warmup and trying to burn myself out on the last set. I'm glad you mentioned this, I'll play with the math this weekend and try to find a point of diminishing returns.
- vxNsr 8y agoFor real? How high do you lift it? How's your back? Who's we? (can I join)
- mkirklions 8y agoAll at least 2 reps, goal is 5. Day 1 Deadlift- 435 Bench- 235 Day 2 Squats-345 OHP-160 Back is surprisingly great, my first deadlift was only 90lbs. Ive come a long way. Here is the cheatsheet I follow: http://efficiencyiseverything.com/wordpress/wp-content/uploads/2017/09/2-Hour-Workout-Cheatsheet.pdf http://efficiencyiseverything.com/wordpress/wp-content/uploa...
- matwood 8y agoI used to do heavy dead lift singles (405-500+) as part of my power lifting routine. The warmup alone would crush many people, so I wouldn't exactly say you were not doing anything strenuous. If you're going in cold right to 450+, my back is scared for you.