Tip The Best HIIT for Strong Guys Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Best HIIT for Strong Guys High intensity interval training can be done using aerobic or strength-based workouts Which is better for big lifters Here' s the new science by Shawn Wayland January 7, 2018April 5, 2021 Tags Metabolic Conditioning, Metcon, Powerlifting & Strength, Tips, Training You need to do cardio. You know you need to do cardio. But you also don't want to risk losing strength. So how do you save your gains? Science has looked into it. The Study This study included two HIIT workout options for experienced lifters who wanted to increase aerobic fitness without compromising strength. Sixteen male lifters who'd been training for at least two years and had competed in powerlifting, strongman, or other strength competitions were recruited. They were split into two groups: aerobic and strength. Both groups performed two HIIT sessions a week for eight weeks while continuing their normal training cycles. Group 1 Aerobic Performed on a stationary bicycle twice per week: Warm-up: 5 minutes at 60% of maximum heart rate Intervals: 7x30 seconds at 85% of maximum heart rate with 90 seconds at 50-60% of maximum heart rate between intervals Cooldown: 5 minutes at 50% of maximum heart rate Group 2 Strength Performed twice per week, once deadlifting and once squatting: Warm-up: 1 set of 5 reps at 30%, 40%, and 50% of 1RM Intervals: 7 sets at 60% of 1RM (8-15 reps), 90 seconds rest between sets Cooldown: 5 minutes on a treadmill The Results Both groups significantly increased their aerobic fitness measures and increased estimated 1RM in the leg extension. In short, neither group lost strength. But there was a difference between the groups for aerobic fitness measures with the aerobic group showing significantly greater changes. What Does This Mean You can increase your aerobic fitness using HIIT-style free weight exercises. The aerobic group showed about double the change in aerobic measures as the strength group though. This shows the aerobic HIIT sessions superiority in producing better aerobic fitness. Nonetheless, significant aerobic improvements can be made using either aerobic HIIT sessions or strength HIIT sessions while simultaneously increasing strength. So don't be afraid to add a couple of HIIT sessions into your week on top of your normal resistance training volume. Note: Due to the high volume (56-115 reps of deadlifts or squats) for the strength HIIT workout, don't do this while you're in a preparation period for a meet or competition. The study had the subjects perform these sessions during a general strength/hypertrophy period (off-season). This underlines the importance of proper resistance programming and proper placement of HIIT sessions in training cycles to obtain maximal strength and aerobic adaptations. Reference Patroklos, A. et al. (2017). The effects of exercise modality during additional 'high-intensity interval training' upon aerobic fitness and strength in powerlifting and strongman athletes. The Journal of Strength and Conditioning Research. doi:10.1519/JSC.0000000000001809 Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training How to Double Quad Growth from Leg Machines Some say the only good way to build quads is with a barbell. Wrong. Here are the best leg machines and how to make them even more effective. Gareth Sapstead July 11 Training Hell on Wheels "You're a worm – a gutless worm, with puny legs to boot." And that's just Rob Fortney talkin' to his kids about their leg development! Imagine what he's going to say to you, you weak little douchebag. Training Rob Fortney November 7 Training Get Bigger and Stronger The Step Loading Method Adding plates to the bar is one way to get bigger and stronger... until it stops working. What then? Try this proven training method. Bodybuilding, Powerlifting Christian Thibaudeau March 14 Training Hot Water Immersion Better Than Cardio Is relaxing in a hot tub better than cardio? Maybe. Here's some new research that might have you cutting your cardio workout in half. Athletic Performance, Metcon TC Luoma December 12