What is the best training method for metabolic stimulus?

If you aim to lose fat, you want a workout that creates a big metabolic disturbance. That way, you will have a bigger fat burning period post workout. The calories you burn during the workout are not as important as the ones you burn after. Same thing can apply for muscle gain. The difference is sets, reps and rest times. So, what is better?

Researchers at the University of Brasilia in Brazil aimed at answering that question. They compared 4 methods of resistance training for their acute effects on metabolic stimulus. The methods tested were as follows:

“10RM, super-slow (SL-subjects performed one 60-second repetition with 30 seconds for eccentric and 30 seconds for concentric phase), functional isometrics (FI-in each repetition, a five-second maximal isometric contraction was executed with the knees fully extended) and adapted vascular occlusion (VO-subjects performed a 20-second maximal isometric contraction with the knees fully extended and immediately proceeded to normal isoinertial lifts).”

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And they found that the isometric method was superior in increasing lactate levels and provided a higher metabolic stimulus.

It makes sense. Because the muscle fibers are working at the weak point for a longer time. It is not only the time under tension that is important. But also the time at the most challenging point. So now you know what to do.

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