[ElJefe]

'sup Gents

I have a decent weightlifting program with a good progression. Every workout is utter destruction, and I lift around 5-6 times a week (3-day splits).

I can't imagine upping the work-load, since I do 20-25 working sets on my legs twice weekly, but nonetheless I want to ask if anyone has had success lifting heavy and doing running (HIIT) simultaneously? I really want to improve my cardiovascular fitness, which is shit, but I want to keep on adding pounds to the squats (at least until mid-april).

[PompeyChris]

I am currently doing HIIT at the end of my workouts. I workout 5x a week and do hit 3x a week. (2 after a workout, 1 during "active rest" on the weekend). I have found them to go hand in hand well, although you do have to take extra care with your leg muscles. I ensure I've got all the right nutrients in my body, I take hot baths to loosen the muscles, cold/hot showers to get the flow of blood going. I train my legs 1x per week and have found that HIIT does not hinder me PROVIDING I RECOVER.

HIIT has also improved my cardiovascular fitness whilst staying fun/not boring.

IMO try it. But keep the HIIT after your squat session or allow 2 days before doing a leg session.

[ElJefe]

Example for me:

Leg-day is wednesday & saturday. Mon/Tue/Thu/Fri I do upper-body.

You're recommending I do HIIT Wednesday & Saturday after working out + recovery jog Sunday? Perhaps HIIT Monday, too?

[PompeyChris]

Sorry I wasn't clear. Don't do it after a leg workout. Do it on the Monday, Thursday or Sunday. A day after should allow your legs to recover enough to get a good HIIT training.

[Bad Hussar]

I am currently on the stronglifts 5x5 program. In a couple of weeks time I'll switch to the 3x5 program and start HIIT. Currently not doing any cardio aside from walking. Stronglifts is only 3 days a week, and I'll initially do the HIIT on non-lifting days, but my ultimate goal in a few months is to only do structured exercise 3 days a week. I find structured exercise tedious, so am trying to develop a long term program that doesn't require many days working out. The HIIT will have to be moved to lifting days. But it's going to be very difficult. The heavy squats are also a killer for me, so running or cycling will be very difficult straight after. I've been thinking that maybe rowing will be a good option. Maybe something for you to consider as well. HIIT doesn't absolutely HAVE to involve your legs, though obvioulsy those are the easiest limbs to use to generate the intensity required.

[juice]

I do HIIT on non leg days and it works out well. Your legs will probably be tired the day after a grueling workout Scivation Xtend (BCAAs) have helped me get past this. If I throw in cardio on leg days, it will usually be a 20 minute jog.

[Enigma]

I have had success running BEFORE heavy leg workouts. From what I have read and in my own experience, this is far better than running after your legs and also better than running on your off days. You definitely can't run as much when you're going hard in the gym but this maximizes the number of times you can. It makes my workout a little harder but definitely not impossible.

Though currently I have three lower body days (two weightlifting and one plyometrics) and only run before plyometrics. I do bike a few miles every day though.

[Jaylow]

If you are doing HIIT properly then your core and legs will be DEAD the next day. HIIT means doing all out 100% sprints for x amount of reps. Doing HIIT more then 2 times a weak means 1) you probably aren't doing HIIT properly 2) the rest of your workouts INCLUDING your HIIT is slacking

[ElJefe]

(02-18-2013 03:36 PM)Jaylow Wrote:  

If you are doing HIIT properly then your core and legs will be DEAD the next day. HIIT means doing all out 100% sprints for x amount of reps. Doing HIIT more then 2 times a weak means 1) you probably aren't doing HIIT properly 2) the rest of your workouts INCLUDING your HIIT is slacking

Hmm, ok. How does this answer my question?

Thanks for the input.

Some guys say before leg-days. Others say on the same-day but before.

I was planning on doing Tabata Sprints - so about 8 rounds of 20 second sprints and a recovery job on Sundays.

It's a tall order, and I don't want to ruin my leg-progression.

I will try doing it in the AM on a different day than leg day. That should give my legs 36 hours to recover.

[Jaylow]

People do HIIT for fat burning reasons. It is supposed to increase your metabolism for 1-3 days after you've done a proper HIIT. HIIT is not going to increase muscle mass anywhere on your body.

It comes down to why you are lifting. If you are cutting weight then you are trying to maintain muscle mass so being 100% when you are doing squats isn't as important. If you are in a caloric surplus and planning on going for a new 5 rep max personal record then you shouldn't be doing a HIIT before squat day. I train legs twice a week so if I was to do a HIIT I would do it once and keep it as far away from both leg days as I possibly could.

[ElJefe]

Sprints are not going to increase muscle mass?

I'm adding 5-10 pounds a week to my squats right now (don't know how long I can keep that up), and I aim to keep on increasing weight till early April.

The HIIT is to

1) improve cardiovascular fitness

2) reduce the rate at which I'm adding fat. I put on weight easily, and I certainly don't need more padding on my gut.

I have a hard time seeing how I can improve my cardio in a meaningful way without doing it at least 3 times a week. Will defintely consider rowing, though!