30 Seconds SummaryIs heavier training or higher-rep training better in an energy deficit?
- The debate in the fitness community about optimal training in an energy deficit lacks direct human research; recent study by Carlson et al. starts to address this.
- Carlson's study involved 130 middle-aged subjects with prior training experience, comparing heavy (80% of 1RM) and lighter (60% of 1RM) resistance training in a calorie-restricted state.
- Both heavier and lighter training sessions resulted in similar small changes in body composition and strength, neither showing clear superiority over the other.
- Study execution and conclusions suggest complexities in human behavior and metabolic responses interfere with theoretical training outcomes.
- Results from experimental periods and the washout period suggest interesting behaviors in subjects possibly influenced by being part of a study (Hawthorne effect).
- The study implicitly argues against generalizing one optimal training intensity for all, highlighting individual variability in responses to training under energy deficits.
- Heavier and lighter training produced slightly different benefits (heavy better for fat loss, light for lean mass gain), but differences were minimal and not statistically significant.
- Approach reveals no clear bigger picture changes in resistance training recommendations for those in an energy deficit, suggesting personal trial-and-error may still be necessary.
Stronger By Science
Greg Nuckols
