Thanks,
Mike

I suppose the "real" question is whether or not metabolic training, worrying about EPOC or other mechanisms, or comparing potential speed of results is even necessary once you have a trainee making excellent nutritional choices suited to his goals at least 80-90 percent of the time, lifting weights a handful of times per week focusing mostly on "big bang" movements with appropriate intensity(regardless of session structure, specific frequency, or even volume), and doing some form of energy systems work 2 or 3 times a week (even if it is on the low intensity end of the scale). If a person weren't fairly lean and muscular from that, I'd imagine that something was wrong or the person wasn't doing all of the things listed.

Taken another way, we could break down most goals to (1) athletes seeking performance in a chosen sport, (2) physique competitors, (3) general population- muscular gain, (4) general population- fat loss, and (5) general population- physique maintenance with strength gain/general health.

Group 1 will have training structure dictated by available time and demands of the chosen sport.

Group 2 will do whatever it takes to get ultra lean while retaining maximum muscle mass……………and this often means using low intensity ESW over high-intensity varieties and eventually cutting back on or even cutting out metabolic resistance training sessions. While there are technically time constraints, the primary goal is maximum leanness and muscularity, regardless of whether or not you need to start prepping a few weeks earlier than you might otherwise want to.

As far as groups 3, 4, and 5 are concerned, only group 4 would need to have a more dialed-in focus on methods that may be most conducive to fat loss. And even then, depending upon how close that group was to the main goal and based upon things like life stressors and such, metabolic training sessions may not be used to any significant degree or even be 100-percent appropriate. I know that they can be widely effective and that in AC's hierarchy based upon available time they are higher up on the list, but it still seems like solid "heavy" resistance training, impeccable nutrition habits, and even some low to moderate intensity conditioning work would get a person close to physique goals in a very timely fashion so long as compliance is on the high end of the scale.

And since nutrition (something near and dear to your heart) is usually regarded as the most critical component for attaining the desired body composition, it seems like debating metabolic resistance training versus low intensity work versus HIIT, or what ever else people want to throw into the mix is (without sounding too callous or smug) almost pointless. Heavy training to retain/build muscle, optimized nutrition to support maintenance, growth, and manage body composition, and then whatever type of energy systems work fits your schedule, personality/preference, and biomechanical/postural considerations/needs.

Sorry for the rathe lengthy and somewhat desultory post!

Thank you for the follow-up. It is much appreciated. The more I can get other people challenging my current thoughts, the better, and you're one of the best.