Hello, i know this is not a new subject. I searched, i read and i got tired of wasting time. It seems it was a cool/hip/hot/new word a while ago and garbage/anything was wrote using that word.
Maybe we can have a sensible discussion now that waterever is the new-hot-hip-cool subject.
I started to introduce myself to the tabata concept/protocole today so i have a few questions.
Wich exercises are safe ?
Is it wise to use a strip down approach ?
(Like squatting with 70pounds-60-50-40-30-20-10-bodyweight)
How often can we use it weekly with a triple goal, gaining muscles/getting stronger/getting fitter or as the young crowd calls it conditioning ( i know a single goal is the fastest way but i am in no hurry. The beauty is every 2 months i can reassess and modify my training to target a lagging goal and enjoy the diversity)?
This morning i did 4 rounds of squats with 2 dumbells 15 pounds each, later finished with 4 rounds leg press targeting hams-glutes. I did not push too much to keep my regular WO but my first impression is that squats are safer. I felt that speedy leg press were potentially too hard on my knees. The squats got my heart going. At home later i tried squats with less weight i could have gone 8 rounds but stopped at 4 to wait to see how i will feel tomorrow.
I usually train 6 days weekly, about 40 min. gym session, about 3 hours later about 20 min. at home with limited equipement. Up to now my small muscles do fine on upper/lower split.
I might work up to 6 rounds on days 2, 4 and 8 rounds on day 6(before the extra day of rest). I might do squats, upstairs/uphill runs( i just bought a new quality packsack so it can be weighted), cycling alternating or a suggestion i get here. The conditioning is a new thing since i pretty much achieved my modest goals and i decided to get a new 12 months membership soon. Maybe maintenance will be my goal next year.
Thanks for your input.
EDIT, i forgot 1 question. I read in an article here that (from memory) if we start a WO with heavy weight and a compound exercise it might be more beneficial due to an hormone trigger. If we start with maybe 6 rounds tabata style is there such a benefit ?