Lift heavy and use the HIIT cardio

[Ricky]

If you lift heavy and use the HIIT cardio plan, you will lose fat and gain muscle at the same time.

Yes you gain more muscle if you cut out cardio completely, but at what cost? The cost of doing no cardio will show up when you try to play sports like basketball and get run off the court after a few minutes because you are out of breath.

So pick your goals. If you like to compete in sports you need to do some cardio. If you just want to bodybuild and get stronger you can stick to just lifting.

I have goals in both the lifting and cardio realm. I am a genetically skinny guy and after several years of lifting I haven't broken the 300 lb bench press barrier. Tops ever was 255.

So I want to get to where I can bench 300.

I used to be a track athlete. I want to get back into some decent running shape as well. So I have a goal for the mile that I want to do. But most of my training will focus on short sprints, the HIIT program and maybe some 400's which I used to compete in (but admittedly was good at the school but not the best in the meets!)

I'll post some results later. I will have to watch carefully so I don't catabolize muscle.

 

[Soshyopathe]

The perfect amount of cardio to do for mass-gaining is zero. Your fat loss can be handled by your diet. The only reasons to be doing cardio are sports, fun, train tendons, speed up lactic-flush system, or because you get winded going up the steps.

 

[Ricky]

Do you do much cardio? When I cut it out completely I hated it when I played sports that lasted long. I could get by playing good tennis, but when I played basketball after a while I was embarassed (only on full court)

Well I can agree your mass gains will be greater with no cardio.

 

[anakin]

Hi Ricky,


For a cutting cycle, I think that the combined effect of:

1. cutting calories to about 1800 calories per day, maintaining a good diet,
2. a HIIT program,
3. lifting heavy,

will have the effect in losing weight and maintaining muscle mass.

If you are a genetically skinny guy and want to bulk, I think Soshyopathe was correct in asserting that "the perfect amount of cardio to do for mass gaining is zero". It WILL be the quickest and most effective way for you to build up so you can one day bench 300lb.

Keep in mind though, that you can change from a bulking cycle to a cutting cycle when you choose to (and incorporate the above). I have been bulking since November and now will undergo a cutting cycle for the next 8 weeks or so, in order to attain the right balance in getting to a size that I want while being in good condition (stamina and endurance) for sports, this is why I think something like rowing or boxing is ideal combined with the above.

For good measure, I personally combine boxing (mainly heavy bag) and will perhaps take up Wing Tsun [limited choice: its either that or Taikwando ] (sp?) at Uni in order to stay fit and healthy.

So perhaps you can gear your training to bulking and cutting cycles, using cutting when you feel your stamina and endurance is being compensated?


ANAKIN