A question on HIIT + Weightlifting = lack of recovery? - UK-Muscle Body Building Community

cyberheater · 12-03-2008, 07:22 PM

I'm worried that I might be overtraining.

I'm started running this routine:-

Mon - Full body workout
Tues - 10 mins of treadmill running followed by 17 minutes of HIIT training on the rowing machine which consists of 2 minutes of normal effort followed by 1 minute of all out balls to the wall effort, repeat until I reach 17 mins which is around 5 or so bouts.
Wed - same as above
Thur - same as above
Fri - Full body workout

Now, after i've completed the 17 mins of HIIT. I really do feel like i've put my body thru the ringer and I'm worried that I'm not giving it enough time to recover before doing weights again.
I suppose if my weightlifting performance drops off and I stop making gains then I'll know for sure. I just wanted your opinions. Thanks.

Con · 12-03-2008, 07:25 PM

I would say your over training because your training the whole body twice per week i would just train the body in half on either days.
I know Nytol is a big fan of HIIT cant say i have ever done it my self seems like it would be a lot of work

**big** · 12-03-2008, 07:27 PM

If you are progressing with the weights, it's fine, otherwise cut something back.

I'd be inclined to do something more like this if I were you:
Mon - weights
Tues - HIIT cardio
Wed - off
Thurs - weights
Fri - HIIT cardio

This gives a day off in the week, and also means you are always attacking the weights after at least one days break.

However, if what you're doing now is working, stick with it.

cyberheater · 12-03-2008, 07:37 PM

Quote:

Originally Posted by Con

I would say your over training because your training the whole body twice per week i would just train the body in half on either days.
I know Nytol is a big fan of HIIT cant say i have ever done it my self seems like it would be a lot of work

Con. I'm a newbie trainer (been training since Oct of last year) and am currently benefiting from the joys of beginners growth. I'll move to a split routine when the gains stop happening.

Also, I'm currently doing the HIIT stuff mostly to burn off fat. It looks like from your avatar that it's not a problem for you. Although you should try it as least once for a laugh. It does things to your heart and lungs that I find hard to describe.

cyberheater · 12-03-2008, 07:38 PM

Quote:

Originally Posted by big

If you are progressing with the weights, it's fine, otherwise cut something back.

I'd be inclined to do something more like this if I were you:
Mon - weights
Tues - HIIT cardio
Wed - off
Thurs - weights
Fri - HIIT cardio

This gives a day off in the week, and also means you are always attacking the weights after at least one days break.

However, if what you're doing now is working, stick with it.

I really like this approach. I'm a big believer is providing the body with sufficient recovery. I think I'll start this next week. I can always go for a long walk or something at the weekend to burn off the Cals that I would burnt off on Wed.

Con · 12-03-2008, 07:41 PM

Quote:

Originally Posted by cyberheater

Also, I'm currently doing the HIIT stuff mostly to burn off fat. It looks like from your avatar that it's not a problem for you.

PMSL i wish mate i have been dieting for 8 weeks now and dropped nearlly 30lb to get my abbs looking like that!

Fair enough just watch the diet and if the HIIT gets too tiring if you have time do some less stressfull cardio i do incline treadmill.

cyberheater · 12-03-2008, 07:50 PM

Quote:

Originally Posted by Con

PMSL i wish mate i have been dieting for 8 weeks now and dropped nearlly 30lb to get my abbs looking like that!

Wow. Time to read up on your log for some tips then.

Quote:

Originally Posted by Con

Fair enough just watch the diet and if the HIIT gets too tiring if you have time do some less stressfull cardio i do incline treadmill.

Sounds good. I might just mix it up a bit with that.

Con · 12-03-2008, 07:53 PM

Quote:

Originally Posted by cyberheater

Wow. Time to read up on your log for some tips then.

lmao i wouldnt bother my log is ****, the gyst is lots of incline treadmill and keeping my calories low i wish there was more to it than that but there really isnt........well the ten energy drinks i drink every day help a bit

SCJP · 12-03-2008, 08:32 PM

Quote:

Originally Posted by Con

PMSL i wish mate i have been dieting for 8 weeks now and dropped nearlly 30lb to get my abbs looking like that!

Looks like you stripped it from your waste & added it to your jowls in that photo.:love:

cyberheater · 12-03-2008, 08:35 PM

Quote:

Originally Posted by Con

lmao i wouldnt bother my log is ****, the gyst is lots of incline treadmill and keeping my calories low i wish there was more to it than that but there really isnt........well the ten energy drinks i drink every day help a bit

I see from your log that you tend to concentrate on incline treadmills at around the 2.5mph mark. Is that for optimal fat burning/minimal catabolism?

Con · 12-03-2008, 08:37 PM

Quote:

Originally Posted by cyberheater

I see from your log that you tend to concentrate on incline treadmills at around the 2.5mph mark. Is that for optimal fat burning/minimal catabolism?

Thats the fastest i can walk on maximum incline with out jogging and makes me sweat so i find it works for me but if its optimum i dont know.

SCJB lol its just a bad picture i am scrunching down trying to press the computer button.

SCJP · 12-03-2008, 08:37 PM

Quote:

Originally Posted by cyberheater

2 minutes of normal effort followed by 1 minute of all out balls to the wall effort, repeat until I reach 17 mins which is around 5 or so bouts.

That's about five flat out intervals for one minute. 'All out balls to the wall' to me means going as fast as is physically possible. I don't think you are doing this, I don't think it is possible.

Google 'Tabata' & try this form of interval training.

SCJP · 12-03-2008, 08:39 PM

Quote:

Originally Posted by Con

SCJB lol its just a bad picture i am scrunching down trying to press the computer button.

Bllx! It looks like you're about to cum & are just holding your top away from all the gloop.

Con · 12-03-2008, 08:43 PM

Quote:

Originally Posted by SCJP

Bllx! It looks like you're about to cum & are just holding your top away from all the gloop.

Look mate if you want to see me **** off you need to pay me i will get paypal details to you, ok???

cyberheater · 12-03-2008, 08:49 PM

Quote:

Originally Posted by Con

Thats the fastest i can walk on maximum incline with out jogging and makes me sweat so i find it works for me but if its optimum i dont know.

Thanks. Good info there...

Quote:

Originally Posted by SCJP

That's about five flat out intervals for one minute. 'All out balls to the wall' to me means going as fast as is physically possible. I don't think you are doing this, I don't think it is possible.

Google 'Tabata' & try this form of interval training.

Trust me. I'm going as hard as I can to the point where I'm feeling burning in my legs and I can't go any harder.

I've tried rowing Tabata's for 4 mins which is tough and i've also tried burpies Tabata's which leaves me hugging the floor in pain. It's brutal to the point where I'm not really prepared to do it too often mate. LOL.

12-03-2008, 07:22 PM	#1 (permalink)
cyberheater Gym Addict Join Date: Sep 2007 Posts: 375	A question on HIIT + Weightlifting = lack of recovery? I'm worried that I might be overtraining. I'm started running this routine:- Mon - Full body workout Tues - 10 mins of treadmill running followed by 17 minutes of HIIT training on the rowing machine which consists of 2 minutes of normal effort followed by 1 minute of all out balls to the wall effort, repeat until I reach 17 mins which is around 5 or so bouts. Wed - same as above Thur - same as above Fri - Full body workout Now, after i've completed the 17 mins of HIIT. I really do feel like i've put my body thru the ringer and I'm worried that I'm not giving it enough time to recover before doing weights again. I suppose if my weightlifting performance drops off and I stop making gains then I'll know for sure. I just wanted your opinions. Thanks.

12-03-2008, 07:25 PM	#2 (permalink)
Con ;-) Join Date: Sep 2007 Posts: 3,460	Re: A question on HIIT + Weightlifting = lack of recovery? I would say your over training because your training the whole body twice per week i would just train the body in half on either days. I know Nytol is a big fan of HIIT cant say i have ever done it my self seems like it would be a lot of work

12-03-2008, 07:27 PM	#3 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,419	Re: A question on HIIT + Weightlifting = lack of recovery? If you are progressing with the weights, it's fine, otherwise cut something back. I'd be inclined to do something more like this if I were you: Mon - weights Tues - HIIT cardio Wed - off Thurs - weights Fri - HIIT cardio This gives a day off in the week, and also means you are always attacking the weights after at least one days break. However, if what you're doing now is working, stick with it. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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