BODYPUMP Rep Effect Study
What causes the biggest energy output - slow or fast contractions? Or, in BODYPUMP language, a slow 4/4 tempo, or the faster singles?
Background
The fitness industry is constantly searching for training methods that will burn the most amount of calories in the shortest time possible. When it comes to resistance training, what is the best approach to maximize calorie expenditure?
BODYPUMP™ is based on the principle that lifting lighter weights for a high number of repetitions will create the same workload as the more traditional approach of lifting heavy weights for fewer repetitions.
The Question
What causes the biggest energy output - slow or fast contractions? Or, in BODYPUMP language, a slow 4/4 tempo, or the faster singles?
Method
15 participants aged between 18 and 40 performed four separate squat conditions in a random order. Each condition was devised to produce the same amount of work for four minutes.
Results
The results conclusively proved that the faster tempos burned the most calories. Participants expended 29.3% more energy during the 5 kg conditions with faster repetitions compared to the 20 kg conditions with slower repetitions. In other words, it is the speed of the movement that generates the greatest energy expenditure, not the weight of the load.
Conclusion
BODYPUMP is the perfect program to capitalize on these results as lots of fast contractions are completed in every class. We can therefore say that BODYPUMP is the ultimate calorie-burning resistance training workout, with over 800 reps completed in every class.
More about the author
Bryce Hastings
Bryce Hastings drives the science behind the sweat, leading world class research that shapes how millions of people train. Working alongside internationally renowned research partners, Bryce bridges the gap between the lab and the gym floor, ensuring every LES MILLS™ program is safe, effective, and powered by science.
He has developed numerous research programs and co authored reports across a range of fitness and scientific publications. These include the landmark Get Fit Together trial, alongside research into core conditioning, high intensity interval training, and exercise strategies for sedentary individuals.
A certified Physical Therapist since 1986, Bryce’s academic work is supported by extensive hands on experience. He owned a private practice within the original Les Mills World of Fitness in Auckland and holds an Advanced Diploma in Manipulative Therapy and a Master of Philosophy from Auckland University of Technology, where he serves as a Research Associate and lectured part time for eight years.
Research
