Unless you have been living under a rock for the last three-to-four years, you have probably already heard about high intensity interval training. However, one of the biggest questions surrounding this training method is quite difficult to find an honest answer to - can you build lean muscle with it or is it reserved for fat loss workouts?
The old approach, of course, is to do a resistance session and then jump on a bike for some light cardiovascular work to get yourself into the so-called 'fat burning zone'. []
If you are trying to gain size you can get fooled into believing you only need to work hard on the weights, or that cardio work is dull and boring. However, recent studies show that muscle gains were massively increased thanks to the incorporation of HIIT into weekly resistance workouts in place of dull, regular cardiovascular activity.
You read that correctly - performing a HIIT workout has been proven by modern science to burn off more calories and promote more lean muscle growth than regular, steady state cardio. If you find the prospect of an hour on the bike to be pretty dull, then this discovery should really appeal to you.
It would be foolish to jump straight in, of course, without taking a few minutes to learn some of the basic principles which HIIT operates around. People often buy into opinions in the fitness world, rather than stone cold facts. They follow the advice of their friend purely because he's in shape, despite the fact that the advice offered little or zero scientific support. This is why so many people don't get results in the gym. For instance, most people do their cardio work after they hit the weights. Based on recent studies, not only should you be doing HIIT you should also be doing it before you hit the weights.
The fascinating study which discovered this was completed by Dr. Peter Lemon back in 2001 thanks to a fascinating Canadian project. This study was then grossly under-reported in fitness circles, causing it to go unnoticed by the general public. In theory, it should alter the way almost everybody trains in the gym.
Of course, it is also important to discuss the increased difficulty which will be served up by a HIIT workout in comparison to regular, steady state endurance exercise. You won't be able to do this every day of the week, particularly if you are also doing resistance training. That's actually a good though, though, as it will allow your body to recuperate fully.
While regular cardiovascular exercise is good for your heart and certainly still has it's value, high intensity interval training is superior for both fat loss and lean muscle gains. If your goal is to learn the most effective ways to build muscle this year, then HIIT is certainly something you should be trying very soon.
The old approach, of course, is to do a resistance session and then jump on a bike for some light cardiovascular work to get yourself into the so-called 'fat burning zone'. []
If you are trying to gain size you can get fooled into believing you only need to work hard on the weights, or that cardio work is dull and boring. However, recent studies show that muscle gains were massively increased thanks to the incorporation of HIIT into weekly resistance workouts in place of dull, regular cardiovascular activity.
You read that correctly - performing a HIIT workout has been proven by modern science to burn off more calories and promote more lean muscle growth than regular, steady state cardio. If you find the prospect of an hour on the bike to be pretty dull, then this discovery should really appeal to you.
It would be foolish to jump straight in, of course, without taking a few minutes to learn some of the basic principles which HIIT operates around. People often buy into opinions in the fitness world, rather than stone cold facts. They follow the advice of their friend purely because he's in shape, despite the fact that the advice offered little or zero scientific support. This is why so many people don't get results in the gym. For instance, most people do their cardio work after they hit the weights. Based on recent studies, not only should you be doing HIIT you should also be doing it before you hit the weights.
The fascinating study which discovered this was completed by Dr. Peter Lemon back in 2001 thanks to a fascinating Canadian project. This study was then grossly under-reported in fitness circles, causing it to go unnoticed by the general public. In theory, it should alter the way almost everybody trains in the gym.
Of course, it is also important to discuss the increased difficulty which will be served up by a HIIT workout in comparison to regular, steady state endurance exercise. You won't be able to do this every day of the week, particularly if you are also doing resistance training. That's actually a good though, though, as it will allow your body to recuperate fully.
While regular cardiovascular exercise is good for your heart and certainly still has it's value, high intensity interval training is superior for both fat loss and lean muscle gains. If your goal is to learn the most effective ways to build muscle this year, then HIIT is certainly something you should be trying very soon.
About the Author:
More help - Uncover the facts behind high intensity interval training as strength coach Russ Howe PTI teaches you how to build muscle using the most scientifically backed methods, all for free via his fitness blog.
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Can High Intensity Interval Training Be Used To Build Lean Muscle? Updated at :
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Friday, July 5, 2013
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