Cardio on bulk - HIIT or LISS?
- 05-28-2012, 08:43 AM
- 05-28-2012, 08:48 AM
06-06-2012, 03:24 PM
Why would you do cardio, HIIT will just harm your recovery and LI is bad for muscle gain. For the cleanest bulk possible I suggest you do Carb cycling with 3 high carb days (500 above maintenance) , 2 medium (300 above maintenance) and 2 "low" carb (maintenance levels).
It's not easy to gain fat if your food choices are clean.
"Train like God is watching. Never quit!"
11-22-2013, 09:57 PM
I'd like to bump this.. I know it is preference... I find HIIT to be most effective for me... Yet I do enjoy a nice long incline walk in sweats and a hoodie to just drench out excess fluids and get some low intensity calorie burning.
I'm gonna be lifting 3x a week on a new program in jan and I'm trying to decide how I want to set up my cardio... I've been doing 10 minute sessions of 30 second on/30 off of HIIT post workout and really like the metabolic effects after a tough lift... But when on a "bulk" I'm not sure if I want to do any cardio post workout...
I will be lifting Monday, Wed, and Friday
Can either do HIIT 2x a week on off days
Or do HIIT 3x a week on lift days with LISS once or twice a week on off days.
Sat and Sunday r for rest and relaxation so I am limiting myself to a 5 day schedule.
So what are the general thoughts on how much cardio / the type/ when
11-23-2013, 09:32 AM
HIIT, it works for me and has no effect on my recovery. At most I only do 15min a session, and depending on my mood depends on how often I do it.
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11-23-2013, 09:46 AM
11-23-2013, 05:30 PM
11-23-2013, 05:47 PM
There are many questions here. Which is best for fat loss, which hampers muscle growth or strength gain?
Modality and duration are two of the most important influencing factors of concurrent training.
I go over a large base of research in this video for anyone who wants some more in depth answers.
11-23-2013, 05:55 PM
11-24-2013, 12:08 PM
11-24-2013, 05:08 PM
Running appears to have a higher interference effect with concurrent training than cycling. Perhaps in part due to the larger eccentric emphasis and higher rate of muscle tissue damage.
11-28-2013, 02:48 PM
01-13-2014, 06:14 AM
HIIT bicycling. Yes, it will disturb recovery the first few weeks. Thereafter, it will actually accelerate progress by building up the mitochondrial capacity of the legs.
01-13-2014, 04:29 PM
HIIT and grow them legs!
Beast Mode.... All Day... Every Day...
01-14-2014, 06:55 PM
On the other hand I believe 99% of the general population need a higher threshold for endurance and vo2max. This is where my jumprope circuit comes in.
I however am anti hiit during diet.
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01-23-2014, 08:31 AM
Also on the both train...
I do HIIT for 20 minutes on a bike with 30 second sprints every 2 minutes and then move to the treadmill and do on max incline at ~4mph for another 20 minutes. Seems as the HIIT makes my LISS much more effective and keeps the heart rate higher for the duration of it too.
Androhard + Andromass Log
01-27-2014, 05:35 PM
01-30-2014, 12:23 PM
The cardio I did, I did on cut. But what I found is still on a severe calorie cut and doing weights 3-5 times a week my calves, gluts, and quads got huge and cut. So this whole "zomg cardio=tard4gainz, you gonnaBcatabolic" parroting is bull. You can put on muscle even with cardio, regardless. You just have to backfill your cals.
Does this make alot of sense for most? Maybe not. But for IFers it makes perfect sense, burning the most amount during fast window, back loading cals post workout for protien synthesis.
01-30-2014, 12:44 PM
01-30-2014, 02:33 PM
01-30-2014, 03:59 PM
01-30-2014, 07:01 PM
01-30-2014, 07:09 PM
01-30-2014, 07:15 PM
01-30-2014, 07:17 PM
Effect of intensity of aerobic training on VO2max.
Sixty-one health young adult subjects were matched for sex and VO2max and were randomly assigned to a moderate- (50% VO2 reserve (VO2R), vigorous (75% VO2R), near-maximal-intensity (95% VO2R), or a nonexercising control group. Intensity during exercise was controlled by having the subjects maintain target HR based on HR reserve. Exercise volume (and thus energy expenditure) was controlled across the three training groups by varying duration and frequency. Fifty-five subjects completed a 6-wk training protocol on a stationary bicycle ergometer and pre- and posttesting. During the final 4 wk, the moderate-intensity group exercised for 60 min, 4 d.wk the vigorous-intensity group exercised for 40 min, 4 d.wk and the near-maximal-intensity group exercised 3 d.wk performing 5 min at 75% VO2R followed by five intervals of 5 min at 95% VO2R and 5 min at 50% VO2R.
VO2max significantly increased in all exercising groups by 7.2, 4.8, and 3.4 mL.min.kg in the near-maximal-, the vigorous-, and the moderate-intensity groups, respectively. Percent increases in the near-maximal- (20.6%), the vigorous- (14.3%), and the moderate-intensity (10.0%) groups were all significantly different from each other (P < 0.05). There were no significant changes in resting HR and BP in any group.
When volume of exercise is controlled, higher intensities of exercise are more effective for improving VO2max than lower intensities of exercise in healthy, young adults.
01-30-2014, 07:22 PM
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