I see that you say HITT can be done minimally six hours later, which is good, but Im wondering if my HITT qualifies as the type of cardio that if immediately done after a workout, it will damage gains or if its so much like resistance training that it won’t have that affect. If i want to include HIIT into my training to loose fat, would it be possible to do it on the same day as weightlifting (obviously not on leg day). Your email address will not be published. HIIT can help promote strength and muscle growth if done moderately. By keeping your fat burning process on while bulking more of your surplus calories will go towards muscle repair and recovery instead of body fat. Burning body fat is all about being in a calorie deficit. He often pairs a HIIT workout with a weight training session in the gym. For it to truly count as HIIT, you need to get your heart rate to at least 80% of your maximum heart rate (MHR) during the intense exercises. Would it be better for me to do weight training in the morning and then HIIT cardio at night and let the For fast fat loss nothing beats HIIT apart from doubling up on your training sessions. Also, I hope you’re safe from Covid-19. Should I do HIIT after weight training? Running that treadmill into the ground day after day really may not be helping your training overall because there’s more is to be gained by switching up your cardio routine. Truly a very well written article and incredibly educational. Meaning you likely won’t accomplish either, because you’ll be too burned out to follow through on either objective. The research they provided showed that heavy resistance exercise had the highest EPOC when compared to aerobic cycling and circuit weight training. Without allowing your body to... Hi, I’m Niklas Lampi and welcome to Iron Built Fitness. lunges, planks, in And outs, Mountain Climbers, Burpees etc. To be able to train for long periods of time (over an 90 minutes) is fine with proper nutrition and may require supplements such as Branch Chain Amino Acids BCAAs before your workout. This is a very positive benefit, since sleep is one of the most important factors when it comes to maximizing muscle growth. Rest 30 seconds (complete rest or moving slowly). It would also be fine it you ended your weight training workouts with a quick 4 minute Tabata. HIIT can also help increase muscle growth in certain individuals. Your email address will not be published. I regularly strength train and either HIIT, tabata or circuit training on the same day. Those kind of circuits don’t fall under the same category. From there you can slowly increase your HIIT sessions if you want to do more of them. Try to avoid running since it’s very taxing to your legs, unless you don’t care about leg size, then it doesn’t matter that much. I am now though looking to pack on some muscle this summer and hopefully get some serious gains. Or your HIIT workout might be a 30 minute bodyweight cardio style workout such as this HIIT workout here. HIIT training, in addition to lesser known weight loss techniques such as resistance cardio, Tabata, steady state cardio, and waist trainers, can all be combined for even faster weight loss and progress toward the ultimate goal of a smaller waistline. When you work out with weights, your muscles are using the glycogen stores in your body as energy in order to lift and push harder, resulting in glycogen depletion. Are your weights sessions already full body workouts or are the split up to body parts only in traditional bodybuilding style. Jogging and running is much more disruptive of the muscular system with a movement that is also very nonspecific to strength training. As a rule of thumb if you want to add the HIIT onto the end of your weights workout keep it under 10 minutes, if you want to do a longer HIIT and get more done then split the sessions up, or combine the two workouts into one. ACE explained that the EPOC effect from a HIIT workout can add 6 to 15% of the total energy cost of the exercise session. Yes, if you’re doing HIIT it’s recommended to place it after your weight training session. I train 6 days a week, push-pull-leg split. However, this would only be viable as long as the total amount of volume from doing running in combination with upper body training don’t get too high so that you can’t recover on a full body systemic level. For hard-core pre-contest bodybuilders, a HIIT session after a leg workout is a sure way to tap into body-fat stores, but that highly demanding training etiquette is reserved for advanced athletes. I feel more productive and alert during the days, and best of all my sleep quality went up immensely. too much work to recover from? This site is owned and operated by Niklas Lampi. Glycogen is a polysaccharide that serves as the main storage form of glucose; aka, energy storage. I think that people get very uncertain about cardio since there’s so much noice out there. That being said I wouldnt just jump into doing it 3x a week, I'd build up to that or you will find out what overtraining actually feels like After extensively reading though that HITT can negatively affect muscle gains I got a little worried. Or hiit cardio is better than low intensity cardio. Does this fall into the same category as running in that it’s a bit TOO high impact and can be detrimental to gains? ), involves a short period of strenuous exercise performed at about 90 percent of a person’s maximum heart rate, followed by a period of rest. Thank you for this article Niklas! While contrarily, cycling has nearly no eccentric portion at all, meaning less total stress, while it is also more similar to a squat or leg press movement. When running the stress on the legs would simply be too large, making recovery harder, which would ultimately result in decreased strength training performance and muscle mass. Going from nothing, to 2 workouts a day is a good way to burn out really fast. Required fields are marked *. If it were me I would definitely not feel recovered to do HIIT after such a workout, but if it’s working for you then sure. The training plan: Day 1: Workout A. This is great both if your goal is to cut down to a low body fat percentage, but also when bulking to build muscle. This helped a lot but I am still left with a couple questions. This leads to quick gains in cardiovascular fitness and some types of HIIT also has the potential to build muscle since it’s highly anaerobic. I … During running there’s such a large eccentric portion, where every step causes eccentric shocks that are known to cause a lot of muscle damage. 2nd question: I want to try to keep as much muscle mass as possible (worked hard for it), I weight train 5 days a week (sat + sun off). I would only be lifting on M,W,F. But for the best results I would rather do a lower intensity cardio session (such as walking, jogging slowly or biking etc) instead of the HIIT as that will lead to better recovery and in the end better results. With that said though, if you want to see great results on your physique it’s important that you set your training up correctly: Doing strength training and cardio in the same session seems to be suboptimal for gains. Great article! This depends a lot on your goals, training experience and recovery capacity. I’ll do a morning weights session and then in the evening I’ll do a short but intense 20 minute weighted HIIT … The question is, is your HIIT involving weighted exercises and which exercises are you working in both sessions. As you can see there are many cases where doing HIIT and Weights on the same day is absolutely fine. We respect your privacy. The reason I switched was I read that they both affect your CNS the same way, so your not really giving yourself any time to recover peoperly if you alternate days without a rest day in between. HIIT helps keep your fat oxidation ready. When comparing a 30 minute HIIT, weight training and running workout, research proves that HIIT is king for burning calories and improving metabolism. Think of a weight lifter who is lifting 4-5 days a week and does cardio 2-3 times per week. 2.. Are HIIT workouts that are circuits of about 10-12 exercises of 45 seconds ON 15 OFF too much? A lot of people looking to build an aesthetic looking lean and muscular physique skip the cardio, either because it’s hard and tough or out of the fear that it might impact gains negatively. I eat very healthy I feel that I’ve been putting on some pounds in my stomach area because I eat alot. Before or after. One key component a program that gets you results is having the proper elements working together. There are lots of ways in which you can do HIIT cardio. Even though this approach worked, as you can see in my transformation video, one thing I learned recently was that I lacked a lot of daily energy back then. Copyright © 2020 HIITWEEKLY.com | All rights reserved. Day 2: Rest. These FFA are ready to be used as energy by the body throughout the day. This seems to be because running is much more disruptive of the muscular system with a movement that is also very nonspecific to strength training. By definition High Intensity Interval Training (HIIT) is classed as any exercise or exercises performed at high intensity followed by a short recovery period, until you can’t do any more. Enjoy our content. Strictly The individuals who can build more muscle with HIIT are mostly beginners who’ve just started lifting. How you structure your HIIT is entirely up to you or your trainer as long as it fits into that definition. At first glance, it would seem that HIIT workouts go against common beliefs about losing weight. With running the stress on the legs would simply be too large, making recovery harder, which would ultimately result in decreased strength training performance and muscle mass. Here is the HITT routine I plan on doing right after my upper body and ab workout: 30 secs Sprinting, 45 secs Jump Squats, 20 lunges each leg, 50 calf raises and then 1 min rest and repeat three more times. Some say do this, others say do that. Where you are doing squat jumps, high knees and mountain climbers. Milestones to celebrate all the hard work you plan to put in. My plan is as follows: Monday Wednesday and Friday are all days that(in order) I do an intense upper body workout, an ab exercise and finish it off with a lower body HITT. For optimal results you should do HIIT appart from your weight lifting session entirely. If you can’t split your time and your focus is fat loss then make your workouts more HIIT based. If your fueling your body correctly I wouldn't advise against it. Some people believe that if the two types of exercises are performed in close proximity, the strength and growth of muscles are stunted. Also, exercises done in circuits usually don’t cause as high eccentric impact as running do which allow the muscular system to recover fairly easy. High intensity interval training covers a huge range or exercises and workouts. The type of endurance training that are being used seems to significantly affect the magnitude of gains in strength and muscle mass. To get the best results possible spread out your strength and HIIT sessions by at least 6 hours. So to answer your question, yes you can certainly do both HIIT and Weights on the same day but how you split that might change from person to person. It’s amazing. On the third set, you’ll do a dropset with the same weight you used for HIIT 100s (50 percent of your 10RM) and do as many reps as possible. Circuit training e.g. I often do double workouts. I include weights in my HIIT sessions where possible, it’s the best way to see fast fitness and body shape changes. 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