HIIT after strength training

[wild_wild_wes]

Is doing a short (20 minute total time, including 5 min. warm up/cool down) after a strength training session overly detrimental to gains? I'm currently doing HIIT in the morning on lift days, but thought that moving the sessions to right after weights would give me more recovery time, and save my legs for the strength training, which is currently my top priority. Any feedback on this?

[bp7178]

With adequate nutrition and hydration you should be fine.

[scooter22]

Why not have one day per week for HIIT?

[wild_wild_wes]

Why not have one day per week for HIIT?

I lift Mon/Wed/Fri. Having HIIT on its own day, let alone more than just once, would interfere with recovery.

[mkmckinley]

The THOR3 program does something similar to what you're talking about with lifting M/W/F followed by 20 minutes or so of HIIT, runs or ruck marches on Tu/Th. They have data showing the HIIT provides the benefits of running more days a week. Not sure if it negatively affects hypertrophy from lifting but it doesn't seem to hurt strength gains. I believe there are some positive hormonal benefits from HIIT specifically so, as long as you're eating enough calories, I'd imagine the post lift HITT would hold your hypertrophy back lees than other cardio programs.

[Digital_Damage]

humm I must be doing something wrong, I always do HIIT before resistance training so I can keep an elevated heart rate though out my workout.

Don't think I could manage to do it after with any sort of intensity.

[HCrum87hc]

I've typically read (and found to be true for me) that HIIT should come after lifting. If strength training is your priority, as you said, you should be fine doing cardio after your lifting sessions. You also shouldn't have an issue doing it on your off days either.

[ABNAK]

Now I'm not doing HIIT (regular 30-40 minute, steady-state cardio) but if I have to do it on the same day as weights I do cardio first. I wouldn't have the gumption to do cardio after lifting, but then again I'm an old(er) bastard who will be 50 in 2 months and these two-a-days wear on me, especially in the summer heat.

[wild_wild_wes]

Now I'm not doing HIIT (regular 30-40 minute, steady-state cardio) but if I have to do it on the same day as weights I do cardio first. I wouldn't have the gumption to do cardio after lifting, but then again I'm an old(er) bastard who will be 50 in 2 months and these two-a-days wear on me, especially in the summer heat.

I just turned 50. The two-a-days are do-able, if you take a day fully off afterwards.

[mkmckinley]

The whole point of doing HIIT on lift days is that it isn't as grueling as a normal cardio workout. It's just 10-20 minutes of suck.