Eu já comentei, em post passado, não acreditar que o EPOC (gasto calórico após o término do treino) seja um ggrraannddeee diferencial para o processo de perda de massa corporal / gordura. Tanto é que, em estudo com 2 séries até a falha com diferentes percentuais de 1RM (70, 80 e 90%) também não encontrou diferenças entre as faixas de intensidade… Eu vou desmembrar o resumo para nos ajudar a ver o que pode interessar:
Scott CB et al. Energy expenditure characteristics of weight lifting: 2 sets to fatigue. Applied Physiology, Nutrition, and Metabolism, 2011, 36:115-120, 10.1139/H10-093 (http://www.nrcresearchpress.com/doi/abs/10.1139/H10-093).
We investigated the work performed and energy expenditure characteristics within and among 2 sets of the bench press at 70%, 80%, and 90% of 1 repetition maximum (1RM). For both sets fatigue was the end point. We asked: do multiple sets affect subsequent work output along with aerobic, anaerobic, and excess postexercise oxygen consumption (EPOC) contributions? Ten males participated. Work was significantly less for the 2nd set within the 70% and 80% protocols, but not the 90% protocol.
Anaerobic (glycolytic) energy expenditure was less for the 2nd set within all protocols.
==> Se eu quero fazer um treino “o mais anaeróbio possível”, uma série bastaria? =)
However, within all protocols, the work / energy expenditure ratio was not different between sets. Overall work was significantly different among protocols, becoming less as the weight lifted was increased: 70%, 637.1 ± 122.4 J; 80%, 512.4 ± 93.4 J; 90%, 324.7 ± 92.6 J (p < 0.001).
==> O treino com 40% de 1RM gasta mais calorias do que os demais (mas isto, lembrem-se, não significa que ajuda a emagrecer mais).
EPOC was not different among protocols after the 1st set, 2nd set, or combined overall. Moreover, the overall EPOC did not correlate with overall work performed (r = 0.31, p = 0.11). EPOC overall did correlate with aerobic (r = 0.68, p < 0.001) and anaerobic (r = 0.65, p < 0.001) energy expenditures.
In terms of a work / energy expenditure ratio, the least amount of completed work at 90% 1RM required greater energy expenditure as compared with 70% and 80% because of an EPOC that is similar for all.
==> Menos repetições, mais cargas (90% 1RM), no fim das contas é mais interessante, pois um trabalho total menor, proporciona um EPOC similar ao treino com 70% de 1RM.
As more work is completed (i.e., lower weight, more repetitions), aerobic and anaerobic exercise energy expenditures appear to increase accordingly, yet absolute EPOC remains essentially unchanged, contributing less to the overall energy expenditure.