Reply With Quotethat is a good question, i'm in the same position, at the moment i use this and it seems to work great, however i'm building mass again now so if there is a prefered HIIT routine i'd like to know
its called IBUR (forgot what it stands for now, something... running)
you do this:
Jog - 30 secs
Run - 20 secs
Jog - 60 secs
Run - 30 secs
Jog - 90 secs
Run - 40 secs
Jog - 120 secs
Run - 50 secs
Jog - 150 secs
Run - 60 secs
Jog - 180 secs
and so on.... run goes up by 10 secs, jog up by 30 secs each time, should last about 15 mins but i just go till i can't go no more, which is often around 12-13min mark, i do the bike before this to warm-up (do about 6 mins) and after that i'm done!
any alternative treadmill programme would be cool, i just wanna keep running and fit while i'm bulking because i'm planning to play basketball at Uni next year, i'm having a year out from bball this year to get bigger and stronger
peace
Need some HIIT intervals...short question.
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11-18-2003, 02:14 AM #1The Blue Corsair
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Need some HIIT intervals...short question.
Alrighty, I need a good "time breakdown" for HIIT.
I think I've been more less getting it right, but a search hasn't yielded many "numbers".
Is about 30 seconds 100% full-blast, then 60-70% for 60 seconds, repeat ad nauseum for 16-18 minutes correct?
And how about balls-out as hard as you can for a full 18 minutes - will this also have the same effect, or am I going to destroy the muscle I'm trying to build? Obviously, the less catabolism the better, so it's option #1, or #2, and is my time breakdown alright, or does it need adjusting? I'm an ectomorph (but want to tone a bit), so losing any meager gains I do make is really not something I want to happen
Simply put, I'm trying to build mass while keeping lean, or maybe even dropping a little fat, so this is very important to me.
Cheers."Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company."
- George Washington
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11-18-2003, 03:03 AM #2Registered User
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11-18-2003, 07:28 AM #3UNLEASH THE BEAST ELITE MEMBER
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Here is what I do when I do HIIT training. Not saying its completely correct, just what I do. I train on a treadmill, so the run I extend from 30sec to 1 min.
5min warm-up
1min all out
1 min at a slow jog
Repeat for about 15-16 minutes.I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...
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11-18-2003, 09:53 AM #4I'm CEO, Bitch! ADMINISTRATOR
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I do one minute high intensity, one minute low, alternating for 15-20 minutes.
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11-18-2003, 10:11 AM #5The Blue Corsair
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Good call guys, thanks for the tip.
"Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company."
- George Washington
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11-18-2003, 11:12 AM #6UNLEASH THE BEAST ELITE MEMBER
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Originally posted by BlueCorsair
Good call guys, thanks for the tip.
I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...
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11-18-2003, 10:43 PM #7The Blue Corsair
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How much of a catabolic effect does HIIT have by the way?
I assume since it comes highly reccommended that the effect is negligible, but is it still "detrimental" - especially to an ectomorph like me?
I'm quite lean, but I could afford to lose a touch here and there to get more definition (mostly abdominals, go figure) but I don't want to sacrifice my hard work in the gym. Since I do a three day split (gym: monday, wednesday, friday) I do my HIIT on tuesdays & thursdays.
Cheers for any input."Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company."
- George Washington
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11-23-2003, 04:55 AM #8Registered User
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well i do HIIT 1 day a week on a sat
this is because i'm bulking, but i also want to keep the fat off and stay lean, once a week is plenty for me as i'm a ecto and i play basketball
if i tried adding muscle doing more than 1 session a week i'd struggle with gains
peace
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