HIIT & Gaining muscle

[gymbud]

Hi guys,

I'm not the leanest of guys -- probably about 23% BF (5'10", 212lbs) but haven't checked recently. I am not looking to have an incredibly lean look like some fellas on here -- I'll be happy at 16-18% I think.

So, with that in mind.. my goal is primarily to eat big and gain muscle.. But if I could manage to cut some fat also, that'd be great... so my question is whether or not doing HIIT 5 days a week in the AM... and then working out 3-4 times in the PM weight lifting... if the HIIT will hinder my gains?

1. Am I being completely unrealistic to think I could lean out a bit while focusing on gaining muscle?
2. Is HIIT counter productive for my muscle-building goals?

Thanks,

[Turkish Juicer]

HIIT will not lead to muscle loss, as your current 23% BF is the ultimate indicator for this. With that much fat you are carrying around, your metabolism will NOT cannibalize lean muscle tissue.

It is possible to loose BF% and build lean muscle tissue all at the same time, nutritional regimen must be spot on for this.

[gymbud]

thanks man.. appreciate the advice. was reading some stuff that made me second guess to do HIIT..but glad to hear i should keep on with it.

[Scrappy11]

Hey TJ, what % bf do you reckon your body will start going into lean muscle? Cuz I'm around 19% at the moment (212lbs) and I'm bulking at the moment and I NEVER know what kind of cardio to do and when lol, any help would be appreciated

[Turkish Juicer]

Hey TJ, what % bf do you reckon your body will start going into lean muscle? Cuz I'm around 19% at the moment (212lbs) and I'm bulking at the moment and I NEVER know what kind of cardio to do and when lol, any help would be appreciated

I can confidently tell you that at 19% BF, HIIT type of cardio will not lead to muscle loss.

Advantages of HIIT: 1) More cals burned within a shorter time frame 2) Improved overall cardiovascular strength & condition 3) Accelerated depletion of glycogen reserves, giving you a dryer & more defined look.

Disadvantages of HIIT: 1) You are more likely to feel ''spent'' if you do HIIT for cardio for every and each cardio session 2) This may lead you to loose your motivation of doing cardio altogether and back up from it 3) Chances of experiencing joint pain increases drastically, especially if we are talking about performing HIIT on a treadmill.

[Scrappy11]

I can confidently tell you that at 19% BF, HIIT type of cardio will not lead to muscle loss.

Advantages of HIIT: 1) More cals burned within a shorter time frame 2) Improved overall cardiovascular strength & condition 3) Accelerated depletion of glycogen reserves, giving you a dryer & more defined look.

Disadvantages of HIIT: 1) You are more likely to feel ''spent'' if you do HIIT for cardio for every and each cardio session 2) This may lead you to loose your motivation of doing cardio altogether and back up from it 3) Chances of experiencing joint pain increases drastically, especially if we are talking about performing HIIT on a treadmill.

thanks for the info buddy, well I've just been advised that I need to do a cut, so I'm two minds as to what to do now; whether I carry on with this bulk i had all planned out and incorporate HIIT or start again, go back to the drawing board and cut my bf% down all together

[acadmia]

You gotta have strict diet. dont exceed your TDEE and increase your protien intake. Good Luck

[gymbud]

Turk, at what point (i.e. %bf) do you think HIIT would become detrimental?

[Turkish Juicer]

Turk, at what point (i.e. %bf) do you think HIIT would become detrimental?

Single digits.

[Back In Black]

Single digits.

There'll be plenty of folk amazed at this statement but I am inclined to agree. Even at single digits I was maintaining muscle when doing a fasted HIIT/LIC/interval style cardio. Of course, diet needs to be fully on point at this stage.

[Turkish Juicer]

^^^ If diet is spot on and ''especially if'' anabolic compounds are involved, then yes, HIIT will not cannibalize muscle.

[Peter32]

What is HIIT I know HIT is Hi Intensity training ???

[SportbikerKid]

What is HIIT I know HIT is Hi Intensity training ???

high intensity interval training. It just means doing high intensity cardio for short intervals.

[gymbud]

I'm reviving this bc I realized I had another Q.

What is your opinion about HIIT after strength training? I have only done it in the past in the AM and strength training in the PM..but I know some guys like to do cardio after their weights.. is this a good idea?

[gymbud]

bump

[bobjack]

most people tend to do moderate cardio when they do it after a weightlifting session.
because their high intensity isn't going to be as high as it would be if you were fresh

[johnnylucifer]

To be honest, at that BF%, you'll loose more fat if you just cut back on the high fat/high carb foods. (I'm assuming your diet is not super strict right now.)

If you are eating them, just lay off the "stupid foods" as i call them. Soda pop, bottled juices, starchy breads, fast foods etc. Cut those back for just a few days and you'll be in the mid teens in no time.

As another poster mentioned, muscle loss is not much of a risk at that BF.