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I know this because I lost a tonne of muscle once, from doing excessive amounts of HIIT on an empty stomach in the morning. Well, I'm glad it was a low enough amount that it didn't put me off from doing so in the future. While some might think doing too much long duration work or intense volume work is hard, it's actually quite easy. In fact, it even happens in some high level competitions for the highest performance. This article will only touch on some aspects that need to be discussed about proper long term strength programming. A note on long term strength: I would recommend that you do only 3 sets of 12-15 reps; and preferably in the following order: Power-Up Strength Exercise 3×8 Single Body Lift 2×8 (for 4 sets) Squats, Push Ups, Barbell Rows, or Biceps Curls You'll notice some pretty significant differences in your power development, especially the power you get in the long run between Power Up Strength Exercise 3×8 and other lifts. 1. Long Term Strength Development for HIIT and HIIT + Circuit Training: Power Up Strength Exercise 3×8 makes the most sense in regard to long term strength development as it not only works both sides of your body, but gives you the best chance of developing more of a compound movement pattern and strength development for HIIT. As the training progresses, you can use this exercise or other exercises that you find as a good starting point. Power Up Strength Exercise 3×8 also gives you a good way of getting a lot of power in the upper body, a large amount of power in the triceps, abs, and pecs, and a large amount of strength in the upper arms, shoulders, and delts combined. 2. Long and Short Term Strength Development For Cardio: We will cover both shorter and longer term strength development for cardio in this article. Short Term Strength Development: 1-2 Reps Per Day For the short term strength training, you can train the muscle groups as you normally would; but that generally means a 4-12 week warm-up; and then you can do the work that needs to be done in between. To get the most from this exercise, you should do the entire upper body to upper and lower body circuit training a minimum of 5 times per week. I wouldn't do this for short periods of time unless you want to get your whole core stronger, if so keep your cardio to 4 times per week or lower. To start off the circuit training Similar articles: