Comments on: What is HIRT (High Intensity Resistance Training) and How Should You Use It?

By: Steve

Steve — Tue, 25 Oct 2011 14:27:52 +0000

Yeah, I can see that being a little more reasonable.

By: Mike

Mike — Sun, 23 Oct 2011 15:11:04 +0000

Thanks for the reply, so if I understand you correctly it should be more like this:

Day 1 – Full Body Weights/20 mins HIIT running
Day 2 – HIRT
Day 3 – Full Body Weights/20 mins HIIT running
Day 4 – Rest
Day 5 – Full Body Weights/20 mins HIIT running
Day 6 – HIRT (Tabata style)
Day 7 – Full Body Weights/20 mins HIIT running
Day 8 – Rest

Thanks again, love the site

By: Steve

Steve — Fri, 21 Oct 2011 18:45:35 +0000

That looks like a reasonable plan. I think maybe all that HIT (HIIT?), HIRT and the day 6 cardio might be too much. I’d rather see you rest on Day 4 and replace ’30 mins cardio’ with Tabata HIRT on Day 6. I also think you could benefit from performing your 20 mins HIIT running in the morning if you lift in the afternoon, or do HIIT in the afternoon if you lift in the morning. Maybe sure you don’t lift for longer than 45-50 mins or you could possibly end up overtraining with all that extra training.

You hit the nail on the head when you said ‘I need the diet right’. Diet is responsible for around 75% of your fat loss. By keeping a strict diet you might be able to eliminate some of those HIIT and HIRT sessions.

By: Mike

Mike — Thu, 20 Oct 2011 14:09:55 +0000

I’m trying to drop some weight while simultaneously keep some size and I was wondering if this would be a good routine (of course I know I need the diet right).

Day 1 – Full Body Weights/20 mins HIT running
Day 2 – HIRT
Day 3 – Full Body Weights/20 mins HIT running
Day 4 – HIRT (Tabata style)
Day 5 – Full Body Weights/20 mins HIT running
Day 6 – 30 mins cardio
Day 7 – rest/stretch

Would this be effective or over training?

By: Steve

Steve — Thu, 30 Jun 2011 22:45:46 +0000

Choose any routine and swap out HIIT with HIRT. Also consider adding 30 minutes of endurance cardio on to the end of a regular weight training session, mostly because it’s low impact.

By: Steve

Steve — Thu, 30 Jun 2011 22:33:48 +0000

You gotta hit up my Werewolf Muscle Training routine. Find it under the Routine menu at the top of the site.

By: Jemarcus

Jemarcus — Wed, 29 Jun 2011 15:35:21 +0000

Hi Steve
i’m trying to bulk up and gain serious muscle. At first i was skinny and now since i been in the weight room at school i have got bigger and more cut, but the thing is that i weight 125 pounds but people often think i’m weigh between 150 and 170 pounds so yeah i kinda buff in a way but i need to get bigger by add about 30 pounds of muscle for football and i need to know what workout plan will work best for me to follow thanks a lot.

By: JZ

JZ — Tue, 14 Jun 2011 23:29:52 +0000

Hey Steve, thanks for the site and all the responses. My situation is a bit different. I got hurt knees so I can’t do any HIIT. However, I can still do HIRT, and would want to lose max fat while keeping max muscle. What type of routine would you suggest? Thanks.

By: Pat

Pat — Sat, 23 Apr 2011 01:19:11 +0000

duude this entire site is genious! it helps so much I refer to it all the time. This and the HIIT article really cleared things up for me! and going to apply these to my workout routine. Keep up the good work. thanks.

By: Steve

Steve — Wed, 16 Mar 2011 15:46:05 +0000

I don’t find #1 to be harder or easier than #2, however #3 will kick your ass.