I know that you can burn massive amounts of calories doing High volume training. Anyone have any general numbers for calories burned throught wt training? I know its not nearly as clearcut as cardio, but anyone have any info on this?

I know that you can burn massive amounts of calories doing High volume training. Anyone have any general numbers for calories burned throught wt training? I know its not nearly as clearcut as cardio, but anyone have any info on this?

It is no different than cardio, or any other exercise. To accurately understand how many Calories are burned because of exercise, you need to measure the Calories burned during exercise, and then how many are burned after you stop exercise, as your body returns to normal. This second bit is called EPOC (excess post-exercise oxygen consumption).

Now if you do LISS cardio, then all the Calories are burned in the exercise and there is hardly any EPOC. That is the same as if you do weight training with full recovery to a low heart rate between sets.

But if you do intense exercise and do not fully rest between sets (or intervals), then you will have a good deal of EPOC.

The early days of people proposing aerobic exercise were mainly due to people not measuring EPOC. The "fat burning zone" is also due to people not taking EPOC into account. Heavy weight training can have significant EPOC, so if you want to know how many Calories your workout burns, you have to measure some EPOC.

The only convenient way which can be accurate, to measure Calories during and after exercise, is to use a heart monitor. You have to take some simple steps to make sure the that Calorie counts that the monitor produces are accurate. But if you do that, then measuring your Calories burned is as simple as wearing the heart monitor during your workout, and after for a little while.


Now if you want to go look at a bunch of sets with rep counts and weights, and Calorie totals, my journal (see the link in my signature) is full of it. Today I started a thread here (http://forums.johnstonefitness.com/showthread.php?t=37431) about today's workout which has that stuff too.

Now the amount of Calories that you burn in a workout depends not only on the exercise weights and sets that you do - but it depends on your height, weight, cadence, and to some extent on your condition and what sort of range of motion and technique you have. In particular, if you are 6' 6" and do the same power clean as I do, you will probably burn more Calories than I do (the weight will be raised higher). If you do dumbell rows body-builder style it doesn't burn as many Calories as if you do the same row Waterbury style.

If you do dumbell rows body-builder style it doesn't burn as many Calories as if you do the same row Waterbury style.

What's the difference in styles?

What's the difference in styles?

The body builder style has less range of motion. The Waterbury row pulls the weight to an exaggerated height.