• FreeTrainers.com Forums
• Beginners to Exercise
• HIIT for weight training?

Group: Beginners to Exercise

HIIT for weight training?

yooperjim Posts: 104 Joined: 2005/09/01	2005/09/03, 05:18 AM Hey all, New to the forum, and was just looking at all the info on hiit training for cardio, but I was wondering if it is also beneficial for weight training. For example; alternating between a reallly light weight and high reps, to heavier and low reps, back and forth...? Thanks, Jim
bropie Posts: 1,084 Joined: 2004/12/04	2005/09/03, 08:37 AM i would stick with one or the other, and then switch after 6- 8 weeks. i think going back and forth between the 2 will be counterproductive.. it will be better to focus on one (such as building before shaping)
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/09/03, 10:12 AM Not sure what the question was, but I can respond to what bropie said. Training multiple facets of strength at one time (repetitive, max effort, dynamic effort, hypertrophy) is called conjugated periodization. It is a form of periodization that has been around since the cold war when the USSR was researching all the latest science behind sports training. It has recently been gaining in popularity in the west because of the westside barbell club and elite fitness systems. At the moment, the westside system is the most popular system for powerlifters, by far... Enough about the history. When using periodization, if you switch every 8 weeks, lets say between RE and ME, going from endurance training to pure strength training, then while doing strength training, there will almost be a detraining effect on your endurance. At the end of a 16 week cycle, you may have gotten stronger, but your endurance may have regressed to less than it was at the end of the 8 week minicycle. If you conjugate, or mix, then not only will the workouts not get boring as quickly, but you will be able to train more than one strength quality at once. This will even help with recovery, as you will not always be taxing the same energy system to the same degree. Basicly, you are working different energy systems and different muscle fiber types throughout the week, so it makes it easier for on type to recover while you train the other. If any of this doesn't make sense to anybody, just ask... I am a big proponent of mixing weightlifting disciples. IE, strength training for bodybuilders, olympic lifting for powerlifters, etc... -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
bropie Posts: 1,084 Joined: 2004/12/04	2005/09/04, 08:43 PM i stand corrected. :)