T25 while doing All Pro
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christianteach
Posts: 599 Member
My T25 videos were delivered today. I initially bought them thinking I would use it 2-3 times a week on my off days. However, I was wondering if you think I might be able to do it 5 days per week like it says to? It's only 25 minutes...could lift and follow with this or would I be setting myself up for failure?
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It depends... Could you please tell me more about this T25, I'm not familiar with it
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It's 25 min HIIT workouts. It arrived with a calendar showing you what to do each day of the week. There is a little strength training involved in at least one of the workouts but I could just skip that part. It's supposed to be similar to Insanity, just shorter.
This video will give you a sample: www.youtube.com/watch?v=3---j0igJpQ0 -
Well, the FAQ says the following:
Based on that I think that T25 would be allright if you skip the strength training part.Q: What about cardio and abs?
A: If you want to do cardio, 20 minutes of HIIT is recommended on off days (2-3x a week). As far as abs go, you may either do them on off days with cardio or on workout days AFTER the routine. Weighted decline situps, weighted knee raises, and plate twist are recommended. Personally I do weighed decline situps after my heavy workout, knee raises after my medium, and plate twist after my light (2 sets of each, incrementing reps with the program except from 12-16 instead of 8-12; add weight if you get 2x16 on week 5).0 -
Well, the FAQ says the following:
Based on that I think that T25 would be allright if you skip the strength training part.Q: What about cardio and abs?
A: If you want to do cardio, 20 minutes of HIIT is recommended on off days (2-3x a week). As far as abs go, you may either do them on off days with cardio or on workout days AFTER the routine. Weighted decline situps, weighted knee raises, and plate twist are recommended. Personally I do weighed decline situps after my heavy workout, knee raises after my medium, and plate twist after my light (2 sets of each, incrementing reps with the program except from 12-16 instead of 8-12; add weight if you get 2x16 on week 5).
Yeah, after reading that was when I decided to look for a short HIIT video and decided on this one. After I got it and read I was supposed to do it 5 days a week I was concerned it might be a bit too much to do with this. Then I started reading your thread about exercising on non-lifting days and noticed some of you are doing quite a bit on top of this so I thought maybe it would work out. I would like to get these last 20 lbs. or so off sooner rather than later!
Thanks!0 -
It all depends on your baselevel of fitness.
You have to build up to it, or else it will be counterproductive. You'll end up stressed out, tired and demotivated due to too much training load. Or the extra frequency will over load your soft tissue (tendons, ligaments) and you'll end up with a chronic injury.
Remember, in training, as in life, there are no short cuts. Do the T25 workouts twice a week on non-lifting days for a few cycles. Give you body about 10 weeks to adapt. If, at this point, you feel it's not enough, add in a third day of HIIT. Run another cycle and see how you go.
More is not more. Only beginners truly think that and they often regret it! You have to adapt to greater volume sensibly. All at once will be bad for you - trust me!0 -
It all depends on your baselevel of fitness.
You have to build up to it, or else it will be counterproductive. You'll end up stressed out, tired and demotivated due to too much training load. Or the extra frequency will over load your soft tissue (tendons, ligaments) and you'll end up with a chronic injury.
Remember, in training, as in life, there are no short cuts. Do the T25 workouts twice a week on non-lifting days for a few cycles. Give you body about 10 weeks to adapt. If, at this point, you feel it's not enough, add in a third day of HIIT. Run another cycle and see how you go.
More is not more. Only beginners truly think that and they often regret it! You have to adapt to greater volume sensibly. All at once will be bad for you - trust me!
Not sure what my baseline fitness is... I've been doing a variety of cardio (classes at the gym, elliptical, DVD's) about 6 days a week for several months so my body is used to it and I really enjoy cardio. I had been lifting light weights (8-12 lbs. dumbbells, along with lots of squats, lunges, push ups and dips) doing Power 90. This is my first venture into heavy lifting since I was on the swim team (10 years) in my younger days. Yesterday I did both and felt great after, but it was my light day. I was planning on taking the day off before my heavy day and the day of. Does this sound reasonable? The video is only 25 minutes.0 -
It all depends on your baselevel of fitness.
You have to build up to it, or else it will be counterproductive. You'll end up stressed out, tired and demotivated due to too much training load. Or the extra frequency will over load your soft tissue (tendons, ligaments) and you'll end up with a chronic injury.
Remember, in training, as in life, there are no short cuts. Do the T25 workouts twice a week on non-lifting days for a few cycles. Give you body about 10 weeks to adapt. If, at this point, you feel it's not enough, add in a third day of HIIT. Run another cycle and see how you go.
More is not more. Only beginners truly think that and they often regret it! You have to adapt to greater volume sensibly. All at once will be bad for you - trust me!
Not sure what my baseline fitness is... I've been doing a variety of cardio (classes at the gym, elliptical, DVD's) about 6 days a week for several months so my body is used to it and I really enjoy cardio. I had been lifting light weights (8-12 lbs. dumbbells, along with lots of squats, lunges, push ups and dips) doing Power 90. This is my first venture into heavy lifting since I was on the swim team (10 years) in my younger days. Yesterday I did both and felt great after, but it was my light day. I was planning on taking the day off before my heavy day and the day of. Does this sound reasonable? The video is only 25 minutes.
Well, like I said, it depends.....
I would personally only do it on the days inbetween lifting to start with.
When I was a younger man I lived, trained and fought in Asia. I trained 7+ hours a day, 6 days a week. It was tough (and then some!). 20 years on, I'd still be considered pretty fit by most people's definitions, but I'm not in that 7 hour+ a day shape. I'll never be in that kind of shape again, because, honestly, it would kill me! And anyway, it's at the point of diminishing returns. I'm not a pro athlete and I don't really need to train more than an hour a day.
In fact, I do more than an hour a day, but my second training session of the day is mobility work. It doesn't raise my heartbeat, doesn't make me sweat and doesn't correspond to what anyone would consider a "workout". But I'm 40 next year and I've spent 2 decades+ doing some pretty hardcore stuff and I need this second remedial "workout" to correct issues from years of training. Because, that's the truth: too much training will leave you with issues that you'll carry forward. But lifting 3 days a week, plus HIIT 2 days a week will be manageable and you'll stay in the game indefinitely - which means you'll end up being in better shape ultimately.
I'll leave you with a final thought: Cycle 1 is intentionally easy. You're actually undertraining for the first couple of weeks. This is the period when you'd usually be recovering from the previous cycle and your body would be adapting. On the first cycle you're just going easy and picking up the form. Wait until you get to the second cycle, your medium day will be your previous heavy day. In the third cycle your easy day will be your current heavy day. Don't underestimate how much this routine builds and how difficult it starts to become - too much HIIT (like five times a week, instead of just the two) will conspire to slowly crush you in a cycle or two!0 -
Well, like I said, it depends.....
I would personally only do it on the days inbetween lifting to start with.
In fact, I do more than an hour a day, but my second training session of the day is mobility work. It doesn't raise my heartbeat, doesn't make me sweat and doesn't correspond to what anyone would consider a "workout". But I'm 40 next year and I've spent 2 decades+ doing some pretty hardcore stuff and I need this second remedial "workout" to correct issues from years of training. Because, that's the truth: too much training will leave you with issues that you'll carry forward. But lifting 3 days a week, plus HIIT 2 days a week will be manageable and you'll stay in the game indefinitely - which means you'll end up being in better shape ultimately.
I'll leave you with a final thought: Cycle 1 is intentionally easy. You're actually undertraining for the first couple of weeks. This is the period when you'd usually be recovering from the previous cycle and your body would be adapting. On the first cycle you're just going easy and picking up the form. Wait until you get to the second cycle, your medium day will be your previous heavy day. In the third cycle your easy day will be your current heavy day. Don't underestimate how much this routine builds and how difficult it starts to become - too much HIIT (like five times a week, instead of just the two) will conspire to slowly crush you in a cycle or two!
You are right about cycle 1 being easy, at least the first week has been...obviously I can't speak for anymore of it yet. I think that's part of it and the other part is I'm a teacher so I'm not working right now. I'm also working on my master's degree so I'm sitting at a computer most of the day. It feels great to workout right now, it's the highlight of my day!!! :happy: Once school starts back in 2 weeks, I won't have hardly any free time anymore and the 3 lifting days and 2 cardio days will be perfect with my busy life, especially as the lifting will progressively get harder.0 -
From what I've read recently, HIIT is also a kind of stressor, the way strength training is - so even if done on recovery days, it means the body is continually under some kind of stress, and therefore the recovery days are not recovery days - which could come in the way of the benefits of the lifting routine.
Jimmmer - I was wondering if you could explain this a bit more - AllPro talks about "dual factor training" - which I didn't fully understand. As you pointed out, the routine is a bit sneaky in that you think you are deloading on reps but the new medium is the old heavy and so on. How does this help the body adapt? When I briefly did the New Rules routine, the book said to keep adding on more weight, with each workout and to take a break after each stage. Here, since there is built in deloading there is no need to do that, right?This is the period when you'd usually be recovering from the previous cycle and your body would be adapting.0 -
I'll leave you with a final thought: Cycle 1 is intentionally easy. You're actually undertraining for the first couple of weeks. This is the period when you'd usually be recovering from the previous cycle and your body would be adapting. On the first cycle you're just going easy and picking up the form. Wait until you get to the second cycle, your medium day will be your previous heavy day. In the third cycle your easy day will be your current heavy day. Don't underestimate how much this routine builds and how difficult it starts to become - too much HIIT (like five times a week, instead of just the two) will conspire to slowly crush you in a cycle or two!
God, is this ever true. Starting cycle five now - and weeping a little about the "lightness" of my "light days" :sad:0 -
From what I've read recently, HIIT is also a kind of stressor, the way strength training is - so even if done on recovery days, it means the body is continually under some kind of stress, and therefore the recovery days are not recovery days - which could come in the way of the benefits of the lifting routine.
Jimmmer - I was wondering if you could explain this a bit more - AllPro talks about "dual factor training" - which I didn't fully understand. As you pointed out, the routine is a bit sneaky in that you think you are deloading on reps but the new medium is the old heavy and so on. How does this help the body adapt? When I briefly did the New Rules routine, the book said to keep adding on more weight, with each workout and to take a break after each stage. Here, since there is built in deloading there is no need to do that, right?This is the period when you'd usually be recovering from the previous cycle and your body would be adapting.
Well, by adding reps every week you are essentially getting stronger. It's just a different method of progressively overloading. When you are in the last three weeks you are "overreaching" ie 2x10, 2x11, 2x12 @ your 10RM. You are teetering on the brink of overtraining. You are getting fitter, but also accumulating fatigue. Then you flip into the 2x8 and 2x9 weeks and you essentially undertrain. This is when your gains solidify and you dissipate the accumulate fatigue from the previous 3 weeks. You are now stronger and ready to "overreach" for another three weeks all over again!
The medium and light days keep the volume high enough without frying you, this keeps the metabolic demands high: so if you are trying to lose fat it'll help with that and also high volume stimulates muscle growth if that's your goal too. It also flushes waste out of the muscle and blood into the muscle to aid recovery. If you did three heavies (as every teenage visitor to AP's thread always wants to do) you would quickly go from overreaching for the last few weeks to overtraining because you would never recover from the accumulating fatigue properly and end up getting weaker (and tired and irritable).0 -
I'll leave you with a final thought: Cycle 1 is intentionally easy. You're actually undertraining for the first couple of weeks. This is the period when you'd usually be recovering from the previous cycle and your body would be adapting. On the first cycle you're just going easy and picking up the form. Wait until you get to the second cycle, your medium day will be your previous heavy day. In the third cycle your easy day will be your current heavy day. Don't underestimate how much this routine builds and how difficult it starts to become - too much HIIT (like five times a week, instead of just the two) will conspire to slowly crush you in a cycle or two!
God, is this ever true. Starting cycle five now - and weeping a little about the "lightness" of my "light days" :sad:
Cycle 6 Week 2 squats were worryingly tough for me this week. I'm hoping it's a bad sleep/eating problem (which I can address) rather than running up against a linear progression limit (which would require me switching to an intermediate routine). I'm hoping I can continue linear gains for a while more!0 -
Thanks Jimmmer. It's a pretty cleverly designed routine, isn't it?
So the new weight which is heavier by 10% doesn't add to the fatigue - I suppose there is a new 10rep max now created as a result of the progressive overload.you essentially undertrain. This is when your gains solidify and you dissipate the accumulate fatigue from the previous 3 weeks
One more question : when you say "high volume" - is that the number of reps or is it the number of exercises in the workout?0 -
I'll leave you with a final thought: Cycle 1 is intentionally easy. You're actually undertraining for the first couple of weeks. This is the period when you'd usually be recovering from the previous cycle and your body would be adapting. On the first cycle you're just going easy and picking up the form. Wait until you get to the second cycle, your medium day will be your previous heavy day. In the third cycle your easy day will be your current heavy day. Don't underestimate how much this routine builds and how difficult it starts to become - too much HIIT (like five times a week, instead of just the two) will conspire to slowly crush you in a cycle or two!
God, is this ever true. Starting cycle five now - and weeping a little about the "lightness" of my "light days" :sad:
Cycle 6 Week 2 squats were worryingly tough for me this week. I'm hoping it's a bad sleep/eating problem (which I can address) rather than running up against a linear progression limit (which would require me switching to an intermediate routine). I'm hoping I can continue linear gains for a while more!
I found the C5W1 on Monday very challenging but manageable with a bit of a pause to breathe halfway through the set. Unfortunately, I psyched myself out about the new weight and, being distracted, ended up executing my second squat in the first set with lousy form, and subsequently tweaked my lower back. Currently resting, stretching, icing and keeping my fingers crossed that it'll clear up quickly. :grumble: :explode:
:mad: 0
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