Performing disburden ballast with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not ignite enhanced fat or tone (simultaneous decrease of fat and accretion muscle) bigger than a heaver weight with moderate repetitions (8-12 reps). Ponderousness training utilizes carbohydrates after the initial ATP and CP stores have been exhausted after the first few seconds of intense muscular contraction. Altogether a set's duration is 20 to 30 seconds. For the average fit person, it requires 20 to 30 minutes of continuous aerobic activity with large muscle groups (e.g. Gluteus Maximus and Quadriceps) to flame even 50% fat; gross requires oxygen to burn. Performing a few extra repetitions on a weight training exercise is not important enough to conflagrate extra fat and may in effect broil less fat. If intensity is compromised, less fat may be burned when light weight is used with high repetitions. The burning sensation associated with hovering repetition training seems to be the paramount deterrent for achieving break intensities.
Excellent volume heft training (i.e. 3 sets versus 1 set of each exercise) with cut short calm periods of approximately 1 minutes can stimulate a greater acute growth hormone release (Kraemer 1991, 1993; Mulligan 1996). Boost hormone is lipolytic in adults. It is hypothesized that maximal effort is decisive for optimizing exercise induced secretion of augmentation hormone. Growth hormone release is related to the magnitude of exertion (Pyka 1992) and is attenuated with greater lactic acidosis (Gordon 1994).
Intramuscular triacylgycerol is anticipation to be an important go substrate following repeated 30 second maximal exercise with 4 invisible recovery intervals (McCartney 1996, Tremblay 1994). Breathing Space periods lasting approximately 4 minutes between maximal exercise exercise of correct concise duration is obligatory for almost complete creatine phosphate recovery required for repeated maximal bouts (McCartney 1986). Insufficiant recovery may compromise the intensity of the exercise and in turn, possibly decrease intramuscualr triacylgycerol utilization following anaerobic exercise with significantly shorter cutoff periods.
For individuals attempting to achieve gross loss for aesthetics, the intensity of pressure training can be a double edge sword
It still may be recommended to perform great repetitions (e.g. 20-30) for abdominal and oblique training. Furthermore, moderate repetitions with a greater resistance can enlargement muscular girth under the subcutaneous fat, particularly in men, who have greater potential for muscular hypertrophy. Chronological the thickness around the waist with existing abdominal fleshy may further increase bulk, particularly in men who almost always have greater intra-abdominal and subcutaneous heavy in this area. The abdominal muscularture is composed of relatively small muscle concretion as compared to the glutes, quadriceps, hamstrings, chest, and upper back. Performing high reps with a alleviate resistance should not compromise metabolism or muscle increases, as would performing great reps with lucent resistance on other, famed muscle groups. See Spot Reduction Myth above.
It is presumable that the altitudinous repetition myth was originated and later propagated by bodybuilders that worn calorie restrictive diets to shed fat before a contest. Because of their weakened state from dieting, they were unable to use their usual aggrandized weights. When asked about their exercise of canal boat weights, they explained they were "cutting up" for a contest. This is merely a theory, but it is easy to see how it may have been misunderstood that the disburden weight was passed down to reduce heavy instead of de facto being a denouement of their dietary regime.
Ordinarily with weight training alone, the elephantine loss is level to the muscle gain, give or take a few pounds. Certain dietary modification can have much greater impact on bulging loss than with avoirdupois training alone. Also see study summaries: G-factor Training and Restriction and Endurance and Weight Training.