excellent vid Base! funny too this is what ive been doing: HIIT LISS

before i used to do pretty much all MISS.. i just changed it up about 2 or 3 weeks ago. i do HIIT and throw some LISS at the end sometimes, after watching this i may tweak it a bit more.

i also thought it was very eye opening how he said 5-7months for contest prep time and that 12-16 weeks was NOT realistic to be in great contest shape unless u were already very close.