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Interval Training with weights

  • 29-06-2009 9:04pm
    #1
    obi604
    Registered Users, Registered Users 2 Posts: 5,855 ✭✭✭


    Hello

    So I am a regular gym goer and usually do weights 2-3 times a week, I have been at this now for the past 2 years now so well used to gym etc. As an indication of where I am, I can bench 80KG 10 times comfortably

    Im hearing alot about this interval training or as some people call it High Intensity Interval Training ( HIIT ) Ive checked alot of forums and can only see its use with running, cycling etc.

    Does anyone know if this can be used when doing weights and if so, how is it done

    i.e. for example , if i was to be done on bench, would you bring the weight well down and do your exercise for 20 seconds, then rest for 10 seconds and repeat this maybe 4 times


    or would you do it for 15 seconds rest for 10 , then repeat 4 times

    or do for 15, rest for 15, then repeat 4 times


    I am kinda big enough already and dont want to add more bulk, I just want to tone what I have


    Any ideas on the best way to do this interval training with weights ??

    Or is interval training even advised with weights or is it only for running. cycling etc. ?

    Any help wud be greatly appreciated


Comments

  • #2
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    i think its for cardio only...i could be wrong though


  • #3
    crotalus667
    Registered Users, Registered Users 2 Posts: 1,900 ✭✭✭crotalus667


    the drifter wrote: »
    i think its for cardio only...i could be wrong though
    No your not wrong ;)


  • #4
    podge57
    Registered Users, Registered Users 2 Posts: 1,640 ✭✭✭podge57


    the only thing that springs to mind for me is tabata

    http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_tabata_method


  • #5
    rccaulfield
    Registered Users, Registered Users 2 Posts: 1,015 ✭✭✭rccaulfield


    Messing with weights like that will get u injured imo!


  • #6
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    Without sounding too much like a CF whore, CrossFit does 'cardio' type workouts with weights like that.

    We did a tabata mash up yesterday of wall balls and hang power cleans which was fun, and by fun I mean exhausting.

    Not sure how the bench would work (can't see why it wouldn't but I'm not sure of the effect). Good ones we've found are power cleans, thrusters, push presses. Couple these with bodyweight movements like pull ups, push ups, air squats, burpees and you're in for a fun time.

    How I'd recommend doing it is pick two exercises (say push press/pull ups) and do 20 seconds of one, then 10 seconds rest, then 20 seconds of the other, then seconds rest, repeat 8 times. You're done in 7 minutes, 50 seconds. Just keep score because that's the real fun.

    Hope this helps,
    Col


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