Is this a good split workout?

What's the best way to combine HIIT with a 4 day split bodybuilding workout?

• I'm currently doing something very similar to this workout here: http://www.muscleandstrength.com/workouts/shauns-4-day-muscle-building-split-routine.html

• Answer:

  While I'm not wild about this particular 4-day split as a training program (which would really depend on what level a trainee you are), the easiest way to incorporate interval training is on your off-days (allow for one complete day of active rest though). You can add them to the end of your workouts if you have the time and/or energy. But this will add 20 minutes to your workouts if you're pressed for time. Generally I would keep sessions to 20 minutes or less, depending on intensity, not including a warm-up/cool-down. I do not share Ashwin's skepticism of interval training. What do people think walk/run programs are? This is how the majority of people learn how to run, and guess what, it's interval training! Having worked in cardiac rehab scenarios, I can tell you that most people are only capable of interval training anyway. They walk at a good clip until discomfort sets in, then they rest, and go again. Again, this is interval training. If you're not particularly fit, you won't be capable of hitting the so called 'risky' intensities anyway. If you have little cardiovascular fitness now, what makes anyone think that someone who is just starting will be capable of hitting the same intensity of a conditioned athlete? 110% of VO2 max for someone untrained will be closer to 60% max for someone who is trained. Over time, it gets easier and easier. That's generally the whole point of training, to create adaptation. The only thing to worry about with HIIT is making sure you use the rest to keep your quality high and focus on developing technique, not pushing yourself past complete fatigue and technical breakdown (at least to start). One of the advantages of interval training over long slow distance work, is that you get to rest, so you can achieve technical recovery. Slogging away with bad technique for 60 minutes is potentially worse than 20 minutes of interval sprinting hard off and on a bike. Walking, might be good light physical activity, but it's not moving anyone past their existing physical fitness threshold. You need to train at or slightly above your threshold to get an optimal physical adaptation. It's good for recovery, mood, getting people moving, etc... but not particularly great for enhancing your fitness levels. Good to do on your days off for these reasons, but it won t elicit much of a training effect, unless you are incredibly deconditioned.