Help with Weight training routine

[Godfearer]

Hello all. I'm new to the boards here and come seeking some veteran advice. I'm in no way new to weight training having been consist for years prior to my first son being born about three years ago. When I was serious about it, I worked out every body part once a week, working out five days a week for about 1.5 to 2 hours per routine. My situation since then has changed dramatically. My wife and I have an almost three year old and another on the way (due date - Jan 2008). As such, my time is very limited and I have been participating in an on and off weightlifting routine for the last few years. As it stands, I go to the gym about 2-3 times a week and play full court basketball another 2-3 times a week. Lately, I've been supersetting everything, doing push-pull routines primarily.

Day 1: Chest - Back
Day 2: Bis - Tris
Day 3: Legs - Shoulders
Every Workout Day: Calves, Abs

I also have a total gym machine at home that I use periodically when I can't get to the gym and on the weekends. When I use this machine, I do a full body workout.

This is getting mighty old and I'd like to change to a full body workout 2-3 times a week instead. I've heard a lot of great feedback about the HIIT training routines but haven't really had the time to do the research on how to implement it. Hence, my prescence here.

Currently, I'm 6'2", about 215 lbs., hanging around 9% bodyfat.

My Goals:
- Maintain strength
- Develop muscular endurance
- Tone up

What I can give:
1 hr. 2-3 times a week (this does not count my basketball days. Those, I'll continue to participate in as long as they keep opening the gyms in the morning.) Also, I plan to continue utilizing the total gym over the weekends when I can't make it to the gym.

What I need:
- Some guidance on where to find HIIT training routine information.
- HIIT training routines that have worked and worked well for you.
- Strategies that have worked for members here who are or have been in similar situations.

I appreciate any help you can provide. This site's great.

 

[mike79]

HIIT
The easiest way that I tell people to do it is to start off at a good pace for 5 minutes. Then take up the intensity on the machine and go as hard and as fast as you possibly can for a minute and then bring it back down for a minute or two — however long it takes for you to recover enough to do it again. ANY cardio machine will work — I like the treadmill and the elliptical trainer the best. around a total of 15 mins. (warmup/hiit/cool down)(seems to work pretty well to shed fat. 2-3 times a week, with 2-3 times a week of weightraining.)

Editting this. I misread something. Hiit Weight training? is that what u wanted advice on?
I'm not very familiar with that. Im more familiar with the cardio. I'm not sure if there is a HIIT weight training routine....hmmmm, Ill have to nose around and look for some info on that.

Found a lil bit of info on Hiit weight training, (Still lookin for more )

Weight Training: A study conducted by Dr Tabata in Japan showed that “six to eight very hard twenty second intervals with ten second rest periods” are very effective for increasing both aerobic and anaerobic conditioning. (13) Putting this into practice, an individual would perform a movement that utilizes multiple muscle groups. Movements such as the Squat or Deadlift are a good place to start. Using approximately 50% of your 1RM perform as many repetitions as you can in twenty seconds, rest for 10 seconds and repeat six to eight more times. Be warned, this method was used on elite Japanese speed skaters and was a very painful experience. This method is not only great at fat burning but will teach you how to stay mentally focused while enduring a large amount of pain.


ahh heres some good stuff, that should pretty much answer any questions u might have

Bodybuilding.com - Workout Of The Week - What Is The Best HIIT Workout?

good luck HoMIE