Once to twice a week I do a HIIT full body work out. Also once per week I do a traditional style power/strength workout with long rests, 6-8 reps (sometimes down to 3-4 depending on exercise).
My question is regarding the HIIT that I do. This is comprised of 15 seconds of exercise with 30 seconds of rest. I do meat and potato exercises (deadlift, lever squat, flat bench, pull downs [multiple grips], should press, etc). I do 40 sets, this lasts for 30 minutes.
I am straight up exhausted by the end. The weights I use are like 50% of 1RM and while the first set of any exercise, I could do 20-30 reps of them, by the 4th set I am struggling to get 8-10 from exhaustion.
I have been doing this for a few weeks. The first few times I did this, I struggled mightily (I was also having bad allergy problems). Now I can make it though the workout without thinking I am going to die. My weights haven't gone up.
Am I getting any hypertrophy from this? Since I am not even close to repping out, am I even getting a glycogen burn? What I am asking, is how does this workout help me? I know its great for weight loss and I feel like I really did something, cause I am completely exhausted from this, I am just not sure what I am doing.
I should say my goals are weight loss with strength maintenance/gain. I also tried it with 15 seconds on/45 seconds off thinking I would do more weight and therefore gain some hypertrophy but in reality I didn't really do much more.
I also read this article and I am thinking that the upped metabolic rate kills any chance at hpyertrophy.
The Time under Tension article on this site (can't post links yet).
I appreciate any thoughts.