|D_J^B_J| said:
So doing HIIT for 20 - 30 mins 3 days a week and 3 - 4 days of weight training won't compromise my goal to gain muscle mass?
More/contrasting opinions would also be appreciated.
BTW, the link doesn't work.
Personally, I got to 220lbs naturally doing 1 1/2hrs - 2 1/2hrs of rowing 6 days a week. I really think that it depends more on your diet and pre/post exercise supplementation.
HIT will result in increased output of growth hormone (as a result of the increased intensity) - however training like a sprinter, doing short burst sprints, with long rest inbetween would be the most effective method (even greater GH output) - just look at the physiques of sprinters- that sounds like what you're after!
p.s. a study by Jeukendrup showed that the most effective way to boost your fitness is by doing 30 second all out bursts of activity, with 4 minutes rest inbetween (for a total of 8 sets) - I did a paper on improving 40km cycling time trial performance - and for various reasons including increased efficiency of blood borne enzymes - this was the most effetive way of increasing your fitnes in the shortest time (performed more frequently by athletes when they want to peak for an upcoming event) - also fits in with the application that you are requesting. - can post the data if you require.
In addition, sprinting in its self increses power - it is a plyometric exercise.
Also, by , combining specific plyometric exercises (like death jumps, squat jumps, alternate leg bounds, fast feet) in a cardiovascular manner -you will boost your power and strength on all your lifts - powerlifter now do plyos for this reason.
If you must do traditional cardio, the treadmill has been shown to be the worst choice- it is more catabolic than other forms of cardio. The least catabolic method of exercise is rowing (it is less catabolic, as your body is supported in the siting position, also improves power) - and if it is your aim to be physically fit (as opposed to better at running), the rowing machine is superior, as it involves more muscles, the muscle tissue thus being more metabolically active for the same intensity of effort. Better on your joints too, especially if you get big.
One additional thing. Unlike running, you get better at rowing, as you get bigger- it is more motivating to see yourself improving as you gain mass, rather than getting worse (running) - this is partly to do with increases in power, but mostly due to an increased total capacity to take up oxygen (running is compromised by weight, as this is factored into you're ability to run quickly) - with rowing VO2 (maximum volume of oxygen im ml) is of importance as opposed to VO2 max (volume of oxygen taken up into the muscles divided by weight in kg squared - gives ml/kg squared)
In summary do 1 long easy row/ week to maintain an aerobic base, then do 8 30second all out burst on the rowing machine, separated by 4 minutes of rest, on your other cardio days. Drop the long row, if lean muscle is your primary aim.
Hope this helps
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