Hello all. First off, thanks again to all those who gave me a ton of info and links to get me started. I have been reading my ass off over the last few days. I have divided my task into three sections: Training, nutrition and supplementation. I think I have the training figured out but would like some feedback on what you all think. For those that didn’t see my first post. I’m the dork who was lifting 7 days a week (albeit dividing the musells up, but still…) and cardio work 7 days a week, twice a day. I’m 33yo, 253 and 24%bf. I have been working out off and on my whole life but have never gotten to that “great shape” level. I want that level! I only started the 7 days a week thing two weeks ago and I’m glad I found this site, cause if I would have kept it up, I’d be dead soon! So, here is my training schedule. Let me know what you think.
Day 1:HIIT, chest, triceps, lower back
Day 2:Legs, biceps, lats, shoulders
Day 3:HIIT, no weights
Day 4:chest, triceps, lower back
Day 5:HIIT, legs, biceps, lats, shouldes
Day 6:OFF
PS - I just did my very first HIIT workout. 1-3 ratio of 30sec sprint/90sec jog and it kicked my ass!! But I really liked the burn it gave me.
so you work out legs and you sprint for your HIIT as you say. Then you are overtraining. No way you can’t be. A real sprint workout will kick your bodies ass. You have to realize that you have to build up a certain fitness level to push your body to adapt. By being fatigued you are not pushing your body, your body pushes you back by making you weaker in your next set. Do each body part once a weak and split up your legs into squat workouts, deadlift work outs, and HIIT. just my opinion. I got one question for you as far as your first HIIT workout: were you running as fast on your “sprints” as you did on your first one? If so when and how did you notice performance decreases? laters pk
Yeah, after making the post I realized I had HIIT on the same day as leg day. That has been changed. As a post in whole I was a bit ahead of myself with my eagerness. I have since talked with a few other people and reformed it a bit more. Hopefully I have found a more realistic program. As for my first HIIT workout…I can say that I did each sprint with everything I had. I held nothing back. However, at a 1:3 ratio I was sucking wind by the 5th one and no way was that fifth sprint as fast as the first. But, by pushing it as hard as I could I feel it was just as good of quality as the first one. My goal now is to keep the intensity up and add a few more sprints before my legs get wobbly. I also plan to give Joel Marion’s plan a try too. 1-1/2 ration where the 1/2 is done standing and catching your breat. I plan to stick to which ever one gives me the better burn. Wait and see.