HIIT and a fullbody workout in the same session?

25 minutes of HIIT probably isnt 'true' HIIT.
HIIT sessions usually last a maximum of 20 minutes, because after that(if you were doing it correctly), your body probably will not be able to perform at relatively high intensity, thus after the ~20 minute mark, it is not high intensity anymore.

variations of rowing: barbell bent over rows, pendlay rows, db rows, one arm db rows, inverted rows, cable rows

benching variations: bb bench, db bench, incline, decline, 1 arm db bench, chain bench, band bench, 1 arm bb bench

verticle push variations: dips, military press, push press, db mil press, db push press, handstand pushups, lunge press

verticle pulls: chinups, pullups, towel grip chins/pulls, weighted chins/pulls, 1 arm negatives, wide grip, narrow grip
 
Possibly if you have time in the day, could you do HIIT in the morning and then your weights in the afternoon or evening? That way you have some time to reocver between workouts and possibly have more energy to carry them out?
 
Proteinboy said:
25 minutes of HIIT probably isnt 'true' HIIT.

HIIT sessions usually last a maximum of 20 minutes,

because after that(if you were doing it correctly),

your body probably will not be able to perform at relatively high intensity, thus after the ~20 minute mark, it is not high intensity anymore.
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Actually, I disagree. In fact, I'd suggest most HIIT sessions usually last a MINIMUM of 20 minutes ........more often than not.

Look at Alwyn Cosgrove's 16 week " Afterburn " HIIT program ( i.e see NROL ) , in which his 1 minute work intervals ( followed by 2 minutes of recovery ) require you go at a ' flat out ' intensity ...


- Weeks 1-4 :.... .19 minutes
- Weeks 5-8 : .....22 minutes
- Weeks 9-12: .....25 minutes
- Weeks 12-16:....28 minutes​


As for, " thus after the ~20 minute mark, it is not high intensity anymore " - again, I would disagree. Anyone who has a decent base or aerobic conditioning can easily progress to workout up to 30 minutes of HIIT and still sustain a high level of intensity IMO - my hockey players have been doing if for years.
 
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Boeing787 said:
Possibly if you have time in the day, could you do HIIT in the morning and then your weights in the afternoon or evening? That way you have some time to reocver between workouts and possibly have more energy to carry them out?
Click to expand...

Absolutely.

Just be sure to fuel up properly the night before - actually, all day long for that matter. :)

And, ensure you have some pre workout nutrition before your morning HIIT and some post workout nutrition ( with a heavy emphasis on hi GI carbs ) immediately after your HIIT.

Relatively speaking, HIIT burns a lot of glycogen and weight training burns a lot of glycogen too. So, by having a PWO meal immediately after HIIT you can bump up the rate at which your body is replentishing your glycogen stores. This is of particular importance if you hit the weights later that evening but even more so if you hit the weights at lunch time...which is only 4/5 hours after your HIIT.
 
yea. thats true. i wasnt considering longer rest intervals and progression, leading to longer sustainable time.

yet aside from alwyn's HIIT pre made sessions, the rule of thumb i have read many times was 15-20 minute sessions. notice weeks 1-4 are 19 minutes. a trainee should first build up until going over 20 minutes.
yet, i agree that as a trainee advances, more time or volume of intense intervals can be endured
thanks for correcting me
 
This is what i've been doing for my workout

Day 1
Bench Press
Inverted bench press (Instead of pushing the bar off my chest I go under the squat rack and pull myself up to the bar in the bench press form with my feet on a medicine ball.)
rowing
squats
deadlifts
15 minutes hiit

day 2
dips
pullups
lunges
deadlifts
bent over rows
15 minutes hiit

I am unsure of where to put rowing in each of these workouts? My bent over rows I just lift the bar up towards my chest while standing..

When I do regular rows I sit down and bring the bar towards me.

Where would I fit these in? Vertical pull/push or horizontal pull/push?

Also I was wondering if it matters if a person does a single lift all at one time or if it's ok to do multiple exercises in between?

For example is it best to do 3 sets of bench back to back

or can a person do 1 set of bench, then rows, then back to bench etc.?
 
Remember to do from big muscles worked to small. Squats and deadlifts first in your workout. Inverted bench press is a row, also called "fat mans pullups" So you got two row things that day.
 
how about just my rows though, what are they considered.. vertical pull or horizontal pull?

And does it matter if you jump around while doing the exercises, or not really?

I mean, 1 set of bench, then a set of squats, then back to bench etc..

And does my program look good?
 
deadlifts and squats in the same workout is unessecary IMO, it can quickly become too much. Rows are horizontal pull.

However, it's hard to give advice about exercises to cut etc without knowing the sets and reps. Also, rearrange the order. Squats and deadlifts always first, then upper body pushing and pulling, then iso stuff at the end

Is your goal strenght or size? or both. I'd superset with full rest, rowing and bench pressing. I'd do the squats and deadlifts on their own though, they need quite a bit of energy and rest between sets (if your goal is strength)
 
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I just got off of a 3 month bulking session in at the end of August, since August my goal has been to cut.

I am lifting because I read that it's best to lift while cutting to retain lean body mass.

Usually I do 3 sets of ten for each exercise. With squats I can usually only get 2 sets of six or so in though... I suppose I could lower the weight and get another set in?

What does it mean to "super-set"?
 
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Try body weight exercises

Hi, you may want to consider focusing on body weight exercises until you have mastered the basics. They work, just look at those in the military if you need proof! You can do the exercises anytime and anywhere and if you don't have the time or money to meet with a trainer, it's a lot safer than trying squats you've never heard of with a barbell on your back. Here are some suggestions. You can also google body weight exercises for more.

Push-ups - if they are too easy try decline push-ups or push-ups on leg, arm, etc. Contract your abs to protect your lower back. Don't let your lower back sink.

Squats - some variations are sumo squats (or as i like to call ballet squats :p ), ski squats (legs are close together). Always make sure you are lowering by pushing your hips back and keep your chest up. To do deep squats try using a resistance band or suspension trainer so you can hold onto it and go deep without your knees going past your toes. If squats are too easy, try holding onto dumbbells by your side or do single leg squats (see google or sparkpeople.com for pictures)

Planks - in a push-up like position but on elbows instead of hands, hold at top until your shaking. Contract your abs to protect your lower back. Too easy? Try one legged plank or a weighted vest. Also try side planks.

Lunges - Forward lunges, reverse lunges, side lunges, etc. Don't let knees go past toes. Hold dumbbells if too easy.

bridge - works your glutes and hams. If too easy try one legged bridge, bridge with leg extension on balance ball, or put weight on your lap to make it more challenging.

These are just a few, there are a ton of options. Let google show you the way!

Hope this helps a little bit. Good luck!
 
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