"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.
My plan M/Th lifting on the 30-30-30
doing the following:
Laydown Sit up
Lat Pull Down underhand
Do I need to add/subtract split activity over two days?
Can I continue with my cardio routines without negative impact on overus?
I enjoy them but want to maximize my results. Cardio is 24 or 30 min sprints/rest (30 sec on 30 sec rest) or climbs and rests.
What days are you doing the cardio work? The only way to answer this is to see if you are recovering. But I would start off reducing cardio sessions by one or two per week.
Keep in mind that HIT workouts should be intense and can have positive cardio conditioning effects. A 12 rep set performed at a 3/2 cadence is 60 seconds of work. Followed by a 60 second rest you are doing intervals. Your program is essentially 6-8x60/60, which is solid interval work.
Generally speaking, alternating upper body push and pull movements is a sensible setup. You could also adjust the overall sequence as such -
legs, press, pull, legs, press, pull, abs.
I would not do any direct arm for now if you are doing two presses and two pulls in the same workout. Underhand pulldowns in particular hit the bicepslace a quite well.