Need some HIIT intervals...short question.

[BlueCorsair]

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.

 

[Tha Don]

that 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

 

[Rocco32]

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.

 

[Arnold]

I do one minute high intensity, one minute low, alternating for 15-20 minutes.

 

[BlueCorsair]

Good call guys, thanks for the tip.

 

[Rocco32]

Originally posted by BlueCorsair
Good call guys, thanks for the tip.

 

[BlueCorsair]

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.

 

[Tha Don]

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