Berardi's Basic Breakdown of Resistance/HIIT/Cardio

[Madmick]

Hey guys, I was reading Kris Aiken's G-Flux article over at T-Nation recounting an Ottawa Seminar Berardi and a bunch of other fitness professionals held, and in it he mentions that Berardi recommends combining strength training, HIIT, and cardio for weight loss. When one T-Nationer asked how much of each should be performed weekly, Berardi offered a very basic skeleton for three different body types (he uses the old bodybuilding trifecta of Ectomorph, Mesomorph, and Endomorph...I think on his own website he would refer to them in grades of carb-sensitivity):

Depends on the goals, in the seminar I present a chart detailing example breakdowns for ectos, mesos, and endos - with weight training, low intensity cardio, and interval weekly durations.

I'll likely discuss this this in an upcoming article. For the time being, here's a quick breakdown assuming the typical goals of each type.

Ecto:
3 hours weights
30 min intervals
30 min cardio

Meso
4 hours weights
30 min intervals
1 hour cardio

Endo
4 hours weights
1.5 hour interval
2 hour cardio

Anyways, I thought the guys in S&P would want to see it, as I'm sure many of you want to lose weight, but without sacrificing muscle mass.

 

[Clint07]

Thanks, that should answer alot of peoples questions (including mine) about combining weights and cardio properly.

 

[user name:]

nice, thanks MM. answers a lot of questions ive been pondering.

 

[Henry Swanson]

This is a good breakdown for those of you who are still in the dark as to how you should break down your training schedule.