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Energy Requirements of Resistance Training: Training Legs Burns 2x More Energy Than Biceps, Squatting 35kcal+/min

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Squats feel like and are energy hungry. I don't know if you own a fitness tracker. If you do, however, you will know that the number it's going to give you when you've been working out (as in lifting weight) is random and usually completely off what you'd estimate you burned in the gym... speaking of which: What's your estimate? How much are you going to burn on that biceps curls and during those squats? Today's SuppVersity  article is going to help you estimate how much energy your workouts really require by providing you with a concise, commented summary of the latest study from the University of Trás-os-Montes & Alto Douro  in Vila Real, Portugal (Reis 2017). A summary that will also address how accurate and reliable the results of the study are. What will affect your energy expenditure  and how much energy do you expend? Intermittent Fasting Boosts Energy Exp. (EE) 3 Revelations About EE While Lifting How Dieting Reduces Your EE via the...
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Lat Pulldowns Revisited: What's the "Optimal" Grip Width? A Medium Grip Excels - In Spite or Due to the Increased Biceps Activation? Plus: Harder ≠ More Effective

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Building Wings: Is it really about proper grip width or are effort and genetics the real determinants of your wing-size? As a SuppVersity reader you will be well aware that the term "optimal" in conjunction with grip width will always be goal-specific. It is, for example, well possible that you would have to use completely different grips to "optimally" train the posterior chain of the rotator cuff muscle and your lats and the  results Vidar Andersen and his colleagues from the Sogn og Fjordane University College , the Norwegian University of Science and Technology and the Hysnes Rehabilitation Center at the St. Olavs University Hospital present in their latest paper in the Journal of Strength and Conditioning Research could help us to find out which grip widths these are (Andersen. 2014). While the researchers point out, "the effects of pronated grip widths in the anterior lat pull down are not yet fully determined" (Andersen. 2014), Suppversity ...
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Aerobic and Anaerobic Energy Costs of Strength Training: Single Set of Squats More Demanding than Bench Press, Triceps Extensions and Lat Pull Down Together!

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Image 1: The squat - as intense as it is, it is no replacement for "aerobics"; more on squatting in the EMG Series As a diligent student of the SuppVersity you will obviously remember yesterday's news on the potentially detrimental chronic increases in cortisol, Kirschbaum et al. ( Kirschbaum. 2011 ) have observed in a group of 304 amateur endurance athletes. This raises the question, whether or not your 3-4 strength training sessions per week would not suffice as "aerobic exercise" - after all, most people are huffing and puffing much more after one sets of squats than after 45 min. on a recumbent bike. And even if you were not interested in increasing your aerobic performance, I assume it would be nice to know if squats really are so energetically intense as they feel, or, in other words, how much more energy you are expending doing squats vs. let's say triceps extension ;-) And more generally, i.e. in view of the aero...
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