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HIIT + resistance training

post #1 of 8
7/6/11 at 12:04pm
Thread Starter 
I've been using a combined HIIT + resistance training routine for the past month and the results are outstanding. I'm gaining definition and mass at the same time, which has always been my goal. Thoughts, anyone doing something similar, sample routines?
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post #2 of 8
7/6/11 at 12:14pm
I do. I do P90X, P90X+ and One-on-One workouts for resistance and then HIIT on the stepper for cardio. I used to do 20 min HIIT sessions but have now stepped it up to 40 mins.
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post #3 of 8
7/6/11 at 12:20pm
I have adapted a similar routine. I've been doing a workout with supersets for two muscle groups at a time, on a two day split. Day 1 - Back and Chest - exercise example is do as many pullups as possible for 30 secs, immediately followed by 30 secs on bench (I've been using a plate on either side - trust me, it's enough come the third set - occasionally I will do pushups instead, feet elevated). 30 secs rest then another set - do threee supersets and then move onto another exercise. Day 2 I do shoulders and legs. It's a fusion of higher weight, high intensity training.

There are days when I need to go heavier because I start to feel like the intensity just isn't enough if I'm not struggling after 5 reps. I will throw in a typical 3*8-12 routine in there around once a week. Results are definitely promising. Feel jacked and I'm sweating my bag off by the end of it. What's your workout comprised of?
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post #4 of 8
7/6/11 at 12:35pm
Thread Starter 
Quote:
Originally Posted by Church's Goer View Post
I have adapted a similar routine. I've been doing a workout with supersets for two muscle groups at a time, on a two day split. Day 1 - Back and Chest - exercise example is do as many pullups as possible for 30 secs, immediately followed by 30 secs on bench (I've been using a plate on either side - trust me, it's enough come the third set - occasionally I will do pushups instead, feet elevated). 30 secs rest then another set - do threee supersets and then move onto another exercise. Day 2 I do shoulders and legs. It's a fusion of higher weight, high intensity training.

There are days when I need to go heavier because I start to feel like the intensity just isn't enough if I'm not struggling after 5 reps. I will throw in a typical 3*8-12 routine in there around once a week. Results are definitely promising. Feel jacked and I'm sweating my bag off by the end of it. What's your workout comprised of?

I alternate between a 2 muscle group/superset weight routine, which is something I had been doing for years, with an Insanity style 1-2 minute HIIT set followed immediately by a weight set. Depending on my energy levels, I do one or the other.

For example, yesterday I warmed up 10 mins on the elliptical. Then I began with a 2 minute set of HIIT consisting of jumping jacks, Heisman jumps and high knees. I followed with a 10 rep set of wide pull ups. Rested 20 secs. and repeated twice. I followed that with a different set oh HIIT and T bar rows. I usually complete about 6-9 sets of HIIT and the following weight sets are done regularly. Then, the last 6 sets are combined again with HIIT. I finish it up with a good stretching routine.
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post #5 of 8
7/6/11 at 12:47pm
Looks like I've got to up my game.

Can't do much jumping or anything of the sort on a bum ankle. Wife is doing Asylum at the moment and all that jumping makes me cringe at the thought of rolling my weak-ass ankle.
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post #6 of 8
7/6/11 at 12:57pm
Thread Starter 
I like it a lot. It got me out of the boring plateau I had been for a long time. People look at me like an alien, but I can care less. They can continue with their traditional 2 hour no sweating routines. BTW, yeah, Insanity and Asylum have a lot of jumping. I've got sore knees from my extreme sport days, plus a car accident 12 years ago, and I usually end up sore after my HIIT routines, but my orthopedist says I'm all good, I just need to continue with my glucosamine/chon. pills.
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post #7 of 8
7/6/11 at 1:08pm
Quote:
Originally Posted by D Yizz View Post
I've been using a combined HIIT + resistance training routine for the past month and the results are outstanding. I'm gaining definition and mass at the same time, which has always been my goal. Thoughts, anyone doing something similar, sample routines?
For a couple years nows, I've been doing heavy weight resistance on major functional movements for first half of workout and then HIIT/Crossfit for the second half; I've really enjoyed it and have no plans to deviate.

It's quick (usually 45 minutes total), effective, and most importantly it's fun since you can change up your workout so many ways. You've got to always challenging yourself to move more weight for strength training, and then get in more reps or less time for the HIIT/Crossfit portion effectively hitting your cardiovascular system as well.

The overall mass gain is slower than pure strength training--and really is entirely dependent on diet--but I think general physical fitness benefits are better and more in line with my goals. My VO2max, agility, flexibility, and endurance is better than pure resistance training, and my strength and explosiveness is better than straight cardio/HIIT.
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post #8 of 8
7/7/11 at 9:40am
I'll tell you like I tell everyone else...HIIT is the way to go. Fuck regular cardio...it's boring and the results are super slow.
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