Adarq.org

To illustrate, Escamilla and colleagues (building upon prior work by Brown and colleagues; 12, 13) found that a set of 8 deadlifts with 175kg (385lb) burns about 25kcal. To put that in perspective, running 400m also burns about 25kcal for an average-sized person. If you’ve ever done an all-out 400m sprint, you know the metabolic cost of rapidly expending 25kcal; even if you’re well-trained for the task, you’ll be huffing and puffing like a freight train after a 400m sprint. If you’re not particularly well-trained for the task, you might vomit and need to lie down on the track for 5-10 minutes just to catch your breath. So, if you’ve ever wondered why you’re absolutely wrecked after completing a true 8-20RM set of squats or deadlifts (especially if you’re quite strong), that’s why – you may be expending energy at a rate that’s comparable to an Olympic-level 400m runner, but I doubt you’ve done nearly as much aerobic or anaerobic conditioning work as an Olympic-level 400m runner.

Now that was interesting yet so simple i wonder how many of us havent thought of it

This may seem like hilariously easy training, even after a prolonged period of training cessation, but it actually serves a purpose. Research has shown that training with just 10% of maximal force for a single session can dramatically attenuate soreness, post-training strength reductions, and blood markers of muscle damage when training ramps back up (31).

Ive always done this after cessations. Work out pretty light for 1-2 upper and lower workout before going full speed the next. Really helps deal with muscle soreness. However, i had no clue a hilariously light load of 10% can achieve this!

Im loving this article

Curious to know, what do you do for a living that allows you to lift weights so often?

Somewhere deep in my logs my 1RM squat dropped from 415 to 335 i believe in a matter of 1-2 weeks. I had only take a few days off from lifting i think. I dont recall any drastic sleep or stress changes during that time. How does that factor in here?

Through my decade of squatting, many ups and downs, i’ve definitely noticed i gain the most on high frequency (85% max 3x a week, with 1 of the days being a “light day” working up to a 85-90% single and no work sets) and i attributed some of my success to neural adaptations (whatever they may be). Im wondering how my n=1 experience fits into the information from this thread

 Sometimes things seem to work for no rhyme or reason. Of course there is certainly an underlying reason, but due to our ignorance, “it doesnt make sense.”

As an example, i starting stretching my rectus femoris and psoas a few days ago and felt immediate relief (though not 100%) in my knee pain. What?! I tried this out like 6 months ago and didnt experience this relief. Why now? Things are looking up for my knees for now

Soft tissue work and stretching did eventually fix the patella mistracking that caused it

What exactly did you stretch and release in your case?

Long walks will make my knees swell up a bit. But walking backwards (up stairs, or on a treadmill turned off) feels great

Just tried knee extensions. Very uncomfortable in my right (worse) knee. A very weird feeling too.

My but knees are swollen right now from 5 full courts a few days ago. When not this swollen, i think the knee exts are painless

Edit: my knee fees a bit better after the exts so i did a few more sets.
It feels more lubed/mobile.

So it wasnt a single jump, but you’re right that it happened after a long layoff.

I didnt play bball for about a year but kept lifting. Squat got up to the 400’s. Came back and played a high intensity full court game. Next day left knee was swollen, but painless. Didnt think much of it. Next week played another full court (swelling had subsided already). Painless. Day after that both my knees swelled up like crazy and i could barely bend them halfway

Today my right one seems worse than my left

Very late reply here but that's good to hear! Any more updates?