Jock

I am in week 7 of cutting and have made good progress but have hit a wall and I am now changing up my HIIT.

I was thinking of doing a Tabata style routine but with an increase rest period of 20 seconds so the work rest/ration would be 1:1.

Eg

5min Warm up
20 seconds work (max effort)
20 seconds rest
20 seconds work (max effort)
20 seconds rest
etc repeat until all 8 work intervals are up and follow with a 5 minute cool down.

I did this this morning firstly with burpees (very tough) then treadmill and then bodyweight squats.

I am familiar with this type of training and the science behind the Tabata Protocol and I have used Guerilla Cardio with good success (if a little catabolic)

Anyway, I don't know whether I am fit enough to jump straight back into a Tabata routine as I tried it doing burpees the other day and by the 7th set my legs turned to jelly and I literally collapsed into a heap on the floor whilst gasping for air.

I am thinking of doing this once (mixed with steady state and other HIIT) or twice a week.

Does anyone have any ideas/input?

BUMP for Bully and TH&S

Cheers,
Jock

Tall

Okay....

Stick to the 20:10, BUT increase the sets...

So do 12x20:10 instead of 8x20:10, and do it on the rower.

Only do the 1 Tabatas exercise after training, and do walking on your recovery days.

I'd like to claim thats my info, but its Cookies.

cyberheater

Good luck with the tabatas. I've tried them and they're killer.

Have you tried on a rowing machine?

Jock

No just treadmill, burpees and bw squats.

I have been doing HIIT which is 45secs on 15 secs off which has included the rower and that is hard.

I my cardio in the morning before work.
I have 5g of l-glutamine before steady state cardio and 5g glutamine and 1 scoop of whey before any HIIT.

Does this change this at all?

Thanks for the replies

Tall

When you say you have hit a Wall... Can you expand...?

Jock

It is probably my diet (which has been addressed) but body-fat has slowed this week.

I started off at a 36.5" waist and am down to 35" after about 6 weeks of serious cutting.

I don't take any notice of body weight to be honest, but I have been doing the same cardio for 7 weeks and I thought it was time to change it up.

Cheers

ONE SMART COOKIE

Hit your tabats on an empty stomach post training

8-12x20x10 of burpees to pull up (palms facing) when you can do 12 circuits then add weight..

Jock

Ok thanks for the replies, how often do you think this type of training should be undertaken in a cutting phase? (where the trainer is mindful of catabolism)

ONE SMART COOKIE

2-3 times per week and it can still be used for bulking..

Jock

Just an update on this, had a go this morning after 1scoop whey and 5g L-Glutamine.

I did:

4min warm-up
8x Treadmill intervals
8x Rower Intervals (Concept II)
8x Bodyweight Squats (very hard!)

I'm going to do this once a week (mixed with other HIIT on Tuesdays) and I found it was great, I get to work and I reckon my metabolism is sky high today.

I've adjusted my diet and I'm starting to lose niceley again, I measured again this morning and I was 34.5"

Strength has tailed off a little but still stronger than I was before.

maccer

how do you add the weight? What happens when you fail on the pull ups, I mean surely its highly likely a few sets in that you cannot do the pull ups for 20sec continuously ? Cheers

ONE SMART COOKIE

maccer

I get it now :lift: that sounds good. I think I will start incorporating these!! Nice one thanks

ONE SMART COOKIE

Your welcome...

Have fun