MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


ARCHIVES >>

"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy

Credits

LOG IN FORUM MAIN REGISTER SEARCH
Question on Workout Frequency
Author
Rating
Options

brianw

Michigan, USA

Hi all,

I'm about to start the send routine of the "Intermediate Workout phase" from TNHIT book. Basically I'm going to start strength training 2x per week, at least I think that's what the book says (I don't have it with me).

I'd like to take some time to lose some fat and was wondering if I should increase my workout frequency from a 2x/week to a 3x/week schedule. Or just continue with a 2x/week schedule as I have gotten stronger and lifting heavier over the past half a year.

The other option I thought about was doing the strength training 2x/week (Mon and Fri), then doing a 20-30 minute cardio session on Wed. What are your thoughts?

Thanks,

Brian
Open User Options Menu

Paul Marsland

Brian if you are looking to get leaner I see no problem with adding the cardio on weds, and to be honest you could probably get away with adding some cardio post workout on Mon & Fri's workouts..

Paul.
Open User Options Menu

wolfpuppy

Ontario, CAN

brianw wrote:
Hi all,

I'm about to start the send routine of the "Intermediate Workout phase" from TNHIT book. Basically I'm going to start strength training 2x per week, at least I think that's what the book says (I don't have it with me).

I'd like to take some time to lose some fat and was wondering if I should increase my workout frequency from a 2x/week to a 3x/week schedule. Or just continue with a 2x/week schedule as I have gotten stronger and lifting heavier over the past half a year.

The other option I thought about was doing the strength training 2x/week (Mon and Fri), then doing a 20-30 minute cardio session on Wed. What are your thoughts?

Thanks,

Brian


I have two more intermediate routines to go before I start on the advanced routines on this program.

I've gone 'off' track from the schedule as outlined twice. The first time was the "cutting" routine of just 5 excercises that Hudlow did (though I did 6) at 3 x per week, for 12 weeks. No cardio. I didn't lose 66 pounds because I didn't go down to 1500 cal per day, more like 1800-2000 and 20 pounds.
I've kept it off after a year and I'm cutting again. My weights have increased enough that I can't do them 3 x week so I'm only at 2 x week. I did add cardio on Wednesday (20 minutes of intervals) to this second cutting cycle. I'm losing about 1.5- 2 pounds a week, just like last time.

This is what worked for me, so it might not work for you. See what other posters have to say.
Open User Options Menu

brianw

Michigan, USA

wolfpuppy wrote:
brianw wrote:
Hi all,

I'm about to start the send routine of the "Intermediate Workout phase" from TNHIT book. Basically I'm going to start strength training 2x per week, at least I think that's what the book says (I don't have it with me).

I'd like to take some time to lose some fat and was wondering if I should increase my workout frequency from a 2x/week to a 3x/week schedule. Or just continue with a 2x/week schedule as I have gotten stronger and lifting heavier over the past half a year.

The other option I thought about was doing the strength training 2x/week (Mon and Fri), then doing a 20-30 minute cardio session on Wed. What are your thoughts?

Thanks,

Brian

I have two more intermediate routines to go before I start on the advanced routines on this program.

I've gone 'off' track from the schedule as outlined twice. The first time was the "cutting" routine of just 5 excercises that Hudlow did (though I did 6) at 3 x per week, for 12 weeks. No cardio.

I didn't lose 66 pounds because I didn't go down to 1500 cal per day, more like 1800-2000 and 20 pounds.
I've kept it off after a year and I'm cutting again. My weights have increased enough that I can't do them 3 x week so I'm only at 2 x week. I did add cardio on Wednesday (20 minutes of intervals) to this second cutting cycle. I'm losing about 1.5- 2 pounds a week, just like last time.

This is what worked for me, so it might not work for you. See what other posters have to say.



Yeah I kinda like the idea of having a cardio session on Wednesday, particularly the morning before work. I'm wondering, however, if doing a regular lifting session or even a NTF session would be best in effort minimize or even gain some muscle.

Any other thoughts on that?

Side note: Congrats on your results so far!!
Open User Options Menu

wolfpuppy

Ontario, CAN

brianw wrote:
Yeah I kinda like the idea of having a cardio session on Wednesday, particularly the morning before work. I'm wondering, however, if doing a regular lifting session or even a NTF session would be best in effort minimize or even gain some muscle.

Any other thoughts on that?

Side note: Congrats on your results so far!!


I'm no expert, but thanks for the vote of confidence.

If you are doing the routines in TNHIT and your at the point where it has you at 2 workouts a week then that's what I would do.

Even though I've reduced my exercises during this cutting cycle to 6, the idea of doing squats 3 x week would be too much, even if I were to switch it up with leg presses. It really drains me. Add in pullovers and the rest and forget it.

However, this is me. You might have a better recovery. Try doing 3 x week for the one or two weeks and see how you feel. If it's too much try one NTF in the middle. If it's still too much then just do twice a week with one cardio.

Good luck!
Open User Options Menu

WesH

brianw wrote:
I'd like to take some time to lose some fat and was wondering if I should increase my workout frequency from a 2x/week to a 3x/week schedule. Or just continue with a 2x/week schedule as I have gotten stronger and lifting heavier over the past half a year.


I did the schedule in TNHIT, more or less through 2008. I didn't cut back the frequency on schedule, though, and probably stalled my progress.

I was already playing with cardio via a ski machine and a bike but I dropped those not long after switching to HIT. I don't believe in cardio at all anymore. Do the twice a week lifting and cut your calories. I'm going to start with the starvation myself on Feb 1. I'm currently lifting every fifth day, giving me slightly less frequency that the 3 times in 2 week schedule.

I once dropped 50 pounds in 6 or 7 months without any exercise at all (stupid to say the least), but it does show it can be done without cardio.
Open User Options Menu

skrewdriver

Maybe WAYNE could help you out on this one for he is the expert.
Open User Options Menu

gerry-hitman

WesH wrote:
brianw wrote:
I'd like to take some time to lose some fat and was wondering if I should increase my workout frequency from a 2x/week to a 3x/week schedule. Or just continue with a 2x/week schedule as I have gotten stronger and lifting heavier over the past half a year.

I did the schedule in TNHIT, more or less through 2008. I didn't cut back the frequency on schedule, though, and probably stalled my progress.

I was already playing with cardio via a ski machine and a bike but I dropped those not long after switching to HIT. I don't believe in cardio at all anymore. Do the twice a week lifting and cut your calories. I'm going to start with the starvation myself on Feb 1. I'm currently lifting every fifth day, giving me slightly less frequency that the 3 times in 2 week schedule.

I once dropped 50 pounds in 6 or 7 months without any exercise at all (stupid to say the least), but it does show it can be done without cardio.


I dropped all cardio and exercise of any kind other than HIT 6 months ago, and I have found a great improvement in recovery ability (Im 100% natural). I am now able to train more frequently and perform more high intensity set extenders without over training. I have also decreased the rest periods between exercises and am getting great cardio workouts from this.

Basically HIT is all we need exercise wise is my take on it.
Open User Options Menu

perrymk

I will share my admittedly limited experience.

Low intensity cardio, such as walking, is a good way to burn calories without impacting recovery from weightlifting. Walking can burn about 100 calories per mile. I usually walk with a pack weighing about 15-20% (varies) of my bodyweight and estimate this burns 150-200 calories per mile. I walk at a comfortable pace for me, not in a hurry but not sauntering either.

So a relaxing 2 miles per day with no added weight should take about 35-40 minutes and burn 200 calories.

Open User Options Menu

stevecollins33

Brian

A lot will depend on your age and body type. If you're an endomorph like me (I'm also the wrong side of 30) then you may benefit more from additional energy expenditure as opposed to drastic caloric reduction combined with reduced training frequency.

In my experience, training less and cutting calories will only encourage your metabolism to slow. I benefitted from keeping 1-2 heavy strength sessions per week (non-HIT) supplemented by 1-3 interval sessions per week. Usually this was 1-2 sessions of circuit training using weights. This follows the 'lactate-producing' workout philosophy espoused in various quarters. It can be nasty and brutish - but it's short!
The remaining 1-2 interval sessions would be sprints.

I understand why HITers advocate less training during restricted diet - training to failure stresses the body and on a reduced calorie diet this could actually be detrimental. However, the consequence here is that you are actually doing the opposite of conventional wisdom, that prescribes increased physical activity for body transformation purposes.

I speak from personal experience because although I initially dropped a load of weight on HIT guidelines, sadly an unacceptable percentage was lean tissue. I also felt like shit a lot and constantly craved food due to te calorie restriction. My progres completely halted and despite some misguided HIT advice to "blast through" it things didn't improve. Hence my switch to HVT and the sessions outlined above. The turnaround was dramatic in terms of strength gains, body composition and general health. The final bonus is I can now lose fat while never feeling hungry.

Good luck in you endeavours.

Open User Options Menu
H.I.T. Acceptable Use Policy