19 Jun 2011, 12:36 pm
psych wrote:
The-Raven wrote:
Thanks Charles! Thats a good idea, I will try doing weights one day and cardio the next. I used to do a 3 day split like you but I got very muscly, Im doing much lighter weights now which dont need the recovery time. Thanks again 
hypertrophy research ive seen advises against a 3-day split, as the growth stimulus fades quickly after 2 days. The advice on the HST site is to hit the full body 3 times a week (you dont kill yourself from overtraining as theres no need to push to failure, growth being triggered by the progressive (over)loading)
If you want to avoid getting 'too muscly' i suppose you want to take the research on hypertrophy efficiency and do the complete opposite - most importantly dont load progressively, although it actually might be best to hit areas frequently as if youve waited as long as one week then youll have deconditioned somewhat (meaning the previous sessions load has regained ability to promote growth again)
For efficient weight loss, HIIT - high intensity interval training sounds like what you should be aiming for. But imo thats quite an advanced thing, and any guide you come across is geared towards people people who are allready very athletic. There might be value to a beginner though if you adapted it (eg. if it says to alternate 30 second intervals of jogging at 50% intensity with sprinting flat out, maybe there would be benefit from keeping the intervals but instead alternating brisk walking with jogging, iyswim and work up gradually) I dont know whether it scales up this way or not; maybe at first plain jogging is enough. However, intervals do make exercise a lot more interesting IMO. Is there such a thing as LIIT? - that would be worth reading up on.
Thats interesting about the 3 day split Psych. I do interval training when I do my morning run, in the end I chose to do 30 mins step aerobics followed by 50 minutes pilates.
19 Jun 2011, 2:24 pm
19 Jun 2011, 2:47 pm
19 Jun 2011, 2:59 pm
20 Jun 2011, 11:34 am
21 Jun 2011, 2:46 pm
