HIIT with weight training - Need routine advice

Zyklon R said:
I don't want to train for strength and power specifically I want to incorporate weight lifting into my HIIT training which I follow the Insanity workout which yes is HIIT periods of all out effort followed by short rest periods

Yes I know how to lift weights I'm not interested in isolation exercises except maybe curls the rest will be compound movements like overhead presses bent rows and maybe deadlifts or clean n press haven't decided yet
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You said strength and power in the post I quoted, so that is what I answered.

"All out effort" is something that can be kept up for VERY short periods. The original Tabata is an all-out effort, you're supposed to have trouble getting off the bike after those four minutes / 8x20 seconds; if that's not the case, it's not all out. Same for a 100 m sprint; however, 60 min is a half marathon in terms of duration, and while you can run that reaching complete exhaustion, I think we can agree it wouldn't be "HIIT", regardless if I stopped running and switched to walking for 30 seconds every five minutes or whatever. But again, I admit I tend to split hairs.

Well, if you know how to lift weights as you say and are mainly trying to incorporate lifting into your routine, you can basically do whatever you want. I think you still haven't given us enough information about your experience and the program you follow to give you qualified advice, so I will refrain from writing anything else.
 
Zyklon R said:
Have you ever heard of Insanity it's a series of videos that you follow i did it 10yrs ago and lost like 80lbs now I'm doing it again but want to add weight lifting I just bought a barbell with weights and the bowflex adjustable dumbbell set
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I would recommend just doing the insanity workout on it's own. Once you do the 60 days or whatever it seems to be, come back and ask for the next step. I haven't ever done anything like that program, but it's generally not a good idea to stack something like that with weight training. Our ideas of weight training might be different though.

If you really want to add some load, look at the exercises that the program lacks. It's usually pretty hard to do bodyweight pulls except for pullups, some rows might be good to mix it up. Same with some overhead pressing unless you are doing handstand presses. Same with adding a bit of load to lunges etc.

My long term recommendation would be to finish the Insanity program and move onto a progressive overload based weight training program and some conditioning work that actually has some form of progression in the session.
 
period said:
You said strength and power in the post I quoted, so that is what I answered.

"All out effort" is something that can be kept up for VERY short periods. The original Tabata is an all-out effort, you're supposed to have trouble getting off the bike after those four minutes / 8x20 seconds; if that's not the case, it's not all out. Same for a 100 m sprint; however, 60 min is a half marathon in terms of duration, and while you can run that reaching complete exhaustion, I think we can agree it wouldn't be "HIIT", regardless if I stopped running and switched to walking for 30 seconds every five minutes or whatever. But again, I admit I tend to split hairs.

Well, if you know how to lift weights as you say and are mainly trying to incorporate lifting into your routine, you can basically do whatever you want. I think you still haven't given us enough information about your experience and the program you follow to give you qualified advice, so I will refrain from writing anything else.
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I have given you the answer I follow the insanity program if you need more details please ask specific questions so I can clarify for you
 
maximus__ said:
I would recommend just doing the insanity workout on it's own. Once you do the 60 days or whatever it seems to be, come back and ask for the next step. I haven't ever done anything like that program, but it's generally not a good idea to stack something like that with weight training. Our ideas of weight training might be different though.

If you really want to add some load, look at the exercises that the program lacks. It's usually pretty hard to do bodyweight pulls except for pullups, some rows might be good to mix it up. Same with some overhead pressing unless you are doing handstand presses. Same with adding a bit of load to lunges etc.

My long term recommendation would be to finish the Insanity program and move onto a progressive overload based weight training program and some conditioning work that actually has some form of progression in the session.
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I've considered that as well maybe I'm getting a little ahead of myself and trying to do too much at once but I think it's doable and I've heard other people who have done hybrid programs such as Insanity with P90X which is another option
 
Zyklon R said:
I've considered that as well maybe I'm getting a little ahead of myself and trying to do too much at once but I think it's doable and I've heard other people who have done hybrid programs such as Insanity with P90X which is another option
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The FAQ covers these programs and the issue with them. Stacking two random programs on top of each other usually isn;t a good idea. p90x was just a different version of the Insanity program.

If you do two things poorly it usually results in poor results.
 
Zyklon R said:
I have given you the answer I follow the insanity program if you need more details please ask specific questions so I can clarify for you
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What I mean is: you wrote you follow a certain program that a cursory search only gives very superficial information on; you didn't specify if you follow a certain level of that, whether you do the same workout all the time, whether you have been modifying it or following the laid-out plan (assuming there is one)... that is a bit like me saying "I run every day, how do I incorporate hill sprints to get faster?" - it will give you a very rough idea of what I do, but won't tell you nearly as much about me as if I said "Currently, my best in the 3.000 m is 08:36 min. On Monday, Wednesday and Friday, I run 8-10 km at a pace of 3:45 min per km. On Tuesday, Thursday and Saturday, I run intervals (typical examples would be 5x 1000 m in 2:45-2:50 min, 3x 1500 m in 4:10-4:15 or 2x 2000 m in 5:40-5:50; occasionally I run 10x400 m in 0.53-0.55 min)." That will tell you about my current level, what volume I am currently handling, and therefore may allow you to assess how much more I can handle, and whether your experience level is sufficient to give me advice; in the sample case above, if this was a running forum, I would expect people to state their own PRs (or their athlete's PRs, if they are coaches) in the 3000m at the beginning of their advice.
Likewise, you said "you know how to lift weights", but since I have been around gyms for a long time, I can attest that they are full of people who think they know how to lift weights. It's not the same as stating "I have lifted for ten years supervised by a qualified coach, and worked up to a 500 lbs deadlift, a 400 lbs squat and a 300 lbs bench weighing 200 lbs at the time."
I hope you see my point - you haven't told us much about your experience level, and that's essential in my opinion to give qualified advice. If that is not given, all we can do is poke in the dark.
 
period said:
What I mean is: you wrote you follow a certain program that a cursory search only gives very superficial information on; you didn't specify if you follow a certain level of that, whether you do the same workout all the time, whether you have been modifying it or following the laid-out plan (assuming there is one)... that is a bit like me saying "I run every day, how do I incorporate hill sprints to get faster?" - it will give you a very rough idea of what I do, but won't tell you nearly as much about me as if I said "Currently, my best in the 3.000 m is 08:36 min. On Monday, Wednesday and Friday, I run 8-10 km at a pace of 3:45 min per km. On Tuesday, Thursday and Saturday, I run intervals (typical examples would be 5x 1000 m in 2:45-2:50 min, 3x 1500 m in 4:10-4:15 or 2x 2000 m in 5:40-5:50; occasionally I run 10x400 m in 0.53-0.55 min)." That will tell you about my current level, what volume I am currently handling, and therefore may allow you to assess how much more I can handle, and whether your experience level is sufficient to give me advice; in the sample case above, if this was a running forum, I would expect people to state their own PRs (or their athlete's PRs, if they are coaches) in the 3000m at the beginning of their advice.
Likewise, you said "you know how to lift weights", but since I have been around gyms for a long time, I can attest that they are full of people who think they know how to lift weights. It's not the same as stating "I have lifted for ten years supervised by a qualified coach, and worked up to a 500 lbs deadlift, a 400 lbs squat and a 300 lbs bench weighing 200 lbs at the time."
I hope you see my point - you haven't told us much about your experience level, and that's essential in my opinion to give qualified advice. If that is not given, all we can do is poke in the dark.
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I understand what you're saying but it's hard to be specific all I can tell you is I follow the workout as best as I can it's basically a 45-1hr workout consisting of cardio plyo and some calisthenics I follow along until I get winded take a break and continue once I'm able

As far as weights I just want to incorporate compound lifts for upper body like bent rows overhead presses and biceps barbell curls I'm not trying to set PR's
 
maximus__ said:
The FAQ covers these programs and the issue with them. Stacking two random programs on top of each other usually isn;t a good idea. p90x was just a different version of the Insanity program.

If you do two things poorly it usually results in poor results.
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Yes P90x is a different program but they utilize weights particularly dumbells a lot of the time while insanity doesn't
 
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Total Body Circuit

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this program might be right up your alley

There is a beginner free weight program you could do after you got bored of this is that is pretty good to.
 
Zyklon R said:
I understand what you're saying but it's hard to be specific all I can tell you is I follow the workout as best as I can it's basically a 45-1hr workout consisting of cardio plyo and some calisthenics I follow along until I get winded take a break and continue once I'm able

As far as weights I just want to incorporate compound lifts for upper body like bent rows overhead presses and biceps barbell curls I'm not trying to set PR's
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If you're trying to incorporate some strength training on top of your stated conditioning program I think it's doable with the understanding that the strength training is second fiddle and the results are not particularly important. For example you may pick a few lifts and just do them for reps of 10-15 for 1-3 work sets close to failure. It's doesn't actually need to be failure, it just needs to be reasonably challenging. So Monday you may do squats, wed you may do standing presses, dips or bench presses of some type, Fri you can do a row or vertical pull of some sort. You can also throw in lighter accessory work for smaller muscles such as core exercises, calf raises, etc whatever you think you need to train. It's simple and easy. Try to raise weights every week or every other week. If you barely hit the reps then stay at the weight. If you drop reps then perhaps lower the weight next workout. If the weight feels light then raise the weight for next workout. You can do these workouts in half an hour if you need to.

If you decide to do some calisthenics exercises and can't hit the reps, try using bands to assist you in exercises like chin ups or dips.
 
My advice is to not overthink your training.

Many people get very strong or conditioned in spite of their programs being less than perfect.

Pick any type of program and just stick with it. Give it everything you got.

Hell doing e.g. 300-500 burpees a day will make you a conditioning machine even if each rep is less than perfect. Doing them faster and faster and faster will yield major benefits over time.



 
Zyklon R said:
What kind of routine would you implement
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When i used to compete I would do strength training 2-3x per week. Simple 5x5 lifts. I did not do heavy cardio on those days. I did jump on the treadmill after those workouts, 1-3 miles at a slow pace. My theory was i wanted to wash all that lactic acid buildup from the workout. But i would NOT run and use up energy reserves BEFORE the lifts. Pre-burnt legs do not help deadlifts.

Cardio day was cardio day.

I have done a HIIT lifting program that also did anaerobic cardio work. I would do CLEAN AND PRESS with about 100 lbs on the bar. I would lift until my HR was at max (165) for about 30 seconds. Then stop until my HR got back to 120. Then repeat. Until I thought my heart would explode. I think around 10 sets was usual.

^

That workout paid huge dividends but i got tendonitis in my elbows so I stopped.
 
Stoic1 said:
When i used to compete I would do strength training 2-3x per week. Simple 5x5 lifts. I did not do heavy cardio on those days. I did jump on the treadmill after those workouts, 1-3 miles at a slow pace. My theory was i wanted to wash all that lactic acid buildup from the workout. But i would NOT run and use up energy reserves BEFORE the lifts. Pre-burnt legs do not help deadlifts.

Cardio day was cardio day.

I have done a HIIT lifting program that also did anaerobic cardio work. I would do CLEAN AND PRESS with about 100 lbs on the bar. I would lift until my HR was at max (165) for about 30 seconds. Then stop until my HR got back to 120. Then repeat. Until I thought my heart would explode. I think around 10 sets was usual.

^

That workout paid huge dividends but i got tendonitis in my elbows so I stopped.
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What did you compete in I'm personally just doing this for my own benefit I was in decent shape at 28 now im 40 and want to exceed that started eating good again and intermittent fasting now I want to get my workouts in order I do work 12hrs a day but I try to find 2-4 days a week to exercise for the time being
 
Fahcough said:
You need a sandbag. When it starts feeling light, move it faster or 5 more reps. 100lb bag can put you on your ass in a few sets. High intensity style.

a bodyweight bag might kill you.
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How would I implement the sandbag by just holding it while doing my routine
 
Zyklon R said:
What did you compete in I'm personally just doing this for my own benefit I was in decent shape at 28 now im 40 and want to exceed that started eating good again and intermittent fasting now I want to get my workouts in order I do work 12hrs a day but I try to find 2-4 days a week to exercise for the time being
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Bjj, judo, kickboxing, mma.
 
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