K-Bomb: Intense Prolonged Training for Women

[Fairy]

(When training for fatloss)Kiefer's latest blog post [http://www.dangerouslyhardcore.com/2054/k-squared-bombs-episode-1/] mentions that women need to workout differently to men when training for fatloss. Intense, prolonged workouts with 1-3 minutes between sets. I get that intense means training with 90% 1 rm, but what does prolonged mean? 10 different exercises and multiple sets?

[Richard Schmitt]

I would assume longer sessions. Like with HIIT, multiple and longer session.

[khr86]

I would assume longer sessions. Like with HIIT, multiple and longer session.

yea i posted that same question on the article,wondering if he means extended HIIT sessions, or HIT style lifting, ala yates/arthur jonesi always though HIIT works because it keeps the session short, extending it seems counterproductive, sorta just turns into crossfit/metcon no? or just dangerous trying to stay at 90% intensity that much while running ect.i know a lot of this turns into what he does with his clients, but a slight clarification on this would be helpful

[Fairy]

I don't get the impression that he has people running around doing sloppy exercises. I think by high intensity he means heavy. He also recommends 1-3 minute breaks between sets

[Richard Schmitt]

I would assume longer sessions. Like with HIIT, multiple and longer session.

yea i posted that same question on the article,wondering if he means extended HIIT sessions, or HIT style lifting, ala yates/arthur jonesi always though HIIT works because it keeps the session short, extending it seems counterproductive, sorta just turns into crossfit/metcon no? or just dangerous trying to stay at 90% intensity that much while running ect.i know a lot of this turns into what he does with his clients, but a slight clarification on this would be helpful

Have you heard back from that question?

[Richard Schmitt]

I don't get the impression that he has people running around doing sloppy exercises. I think by high intensity he means heavy. He also recommends 1-3 minute breaks between sets

I would think that's the correct term, lifting heavy. The whole resting 1-3 minutes...yeah actual does a great job at making you work. I tried it yesterday and felt different when resting longer.

[Fairy]

Right, because resting longer makes you work harder on your next lift … So we're going for quality *and* quantity

[khr86]

I don't get the impression that he has people running around doing sloppy exercises. I think by high intensity he means heavy. He also recommends 1-3 minute breaks between sets

I would think that's the correct term, lifting heavy. The whole resting 1-3 minutes...yeah actual does a great job at making you work. I tried it yesterday and felt different when resting longer.

he mentions in the lastest podcast stuff about what he does with female clients,from what i remember it was as followes, about:powerlifting/heavy weights, lot of sets to failure so probably in assistance/smaller movement kinda stuff30min of hiit, 4mins slow, 30sec-1min 100% effort

[Fairy]

Thanks KHR 🙂

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