How does HIIT affect muscle growth?

  • Posted by a hidden member.
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    Oct 23, 2012 3:40 AM GMT
    I just spent the last few months bulking up at the gym and I want to start cutting fat down. I've done HIIT before and was successful with getting my body fat down to a pretty low level to see good definition. But I wasn't sure I was doing too much/doing it efficiently.

    I'm looking for the most effective way to balance my 5-day-a-week muscle building routine and intense intervals. I want to maintain my muscle mass or even gain more, while loosing fat as quick as possible at this point.

    I also had an idea for a really effective HIIT workout. Sprints take a toll on my shins after a while so I can't do them very often. So I was thinking of doing a workout where I do the same exercises I do at the gym for each muscle group but with lighter weight, going as intense as I do when I do sprint intervals. It seems logical to me that this would be more effective because I am doing high intensity intervals with all of my muscles instead of just ones engaged in sprinting.

    However I don't want this to effect my mass.

    Does anyone know if doing HIIT after a heavy (4-6 rep till failure) workout, using the same muscles, will affect muscle growth?
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    Oct 23, 2012 4:18 AM GMT
    I'm not sure how HIIT affects muscle growth, but I know it can fuck up your lower spine if you do it wrong.
  • Tritimium

    Posts: 261

    Oct 23, 2012 11:39 AM GMT
    Could you use a rowing machine instead? On the Concept 2 rowers, they have a pre-set 500m / 1 min rest interval cycle (you can change both the distance and rest period) - basically you row as hard as you can for each 500m, then rest for a minute. Way more intense than running on the treadmill, and it won't hurt your shins.
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    Oct 23, 2012 6:24 PM GMT
    Try HIIT the way I do it - alternating different modalities. Sometimes i use the spinning bike, sometimes sprint, sometimes use the rower. You can add in stuff like push ups, burpees etc. If sprinting too much gets your shins then avoid it or do it once a month. Find whichever form works best for you and use it most, but keep changing it up...

    remember MAX 20 mins, and 10 mins is fine. Warm up properly and do a cool down after. longer is not better. harder is better.
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    Oct 23, 2012 6:32 PM GMT
    It's not that big of a deal. What matters more is how much rest/recovery you get to let the muscles repair themselves. I regularly do a heavy strength workout and then a longer metcon after. I don't necessarily do the same movements in both since that'd be kinda dull but I'd combine heavy back squats with overhead squats later or heavy clean and jerks with light jerks as part of a longer workout.
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    Oct 23, 2012 10:56 PM GMT
    Thanks for the advice guys!
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    Oct 23, 2012 11:26 PM GMT
    You're too heavy to run for long without risking stress injuries.
    The bones in your feet don't care if you are tall and lean or short and fat, they have to endure the weight and vibrations just the same.

    Gonzo give good advice : mix the exercise, and when it's on your feet, stop if something feel even slightly wrong.

    Avoiding injuries require humility and common sens, but save a lot of time by NOT having to stop the time you heal.
  • Muscle_Guy78

    Posts: 40

    Nov 04, 2012 11:12 AM GMT
    I just screwed up my leg with a pulled muscle doing HIIT. :-(

    But it's great for fitness and keeping fat down for getting defined.