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Anonymous
Sup /fit/,

I'm 6', and 168 lbs, 18 yrs old. I have a daily workout of:

pullup 5 reps 6 sets
pushups 3 reps 50
Ab machine @ 150 lbs
triceps machine @ 110 lbs
Eliptical HIIT for 500 calories or 35/40 minutes (whichever comes first)

I do a heavier weight routine every other day to give rest days. I have access to free weight dumbells up to 120 lbs and a free weight bar (benchpress) with alot of various weight discs.

I know you hate machines, but I have no experience with free weights. Can you give me some tips as to what will help me to bulk up and lose the little bit of fat I still have?

Also, is it safe to use the bench press on my own without a spotter? The little "system" has a safety hydraulic type cord so that you can't drop it on your throat, etc...but i'm not exactly crystal on how i should start out, how many reps/sets etc...
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>> Anonymous
If you can do 35-40 minutes of HIIT, you're doing it wrong
>> Anonymous
Lol. HIIT is a 15 minute thing max.
35/40 mins. if you pull that shit off decent. man your heart deserves a fucking olympic medal
>> Anonymous
>>287888

noooo i do it intervaled. God i wonder if anyone can actually do 40 min of it.

I do about 30 sec to 1 min intervals. usually i drop off at about 15 min and do a short 'cooldown'. then i start up again with the intervals until then end. at that point i used to feel like throwing up, now i just feel pumped and tired lol
>> Anonymous
>>287888

Very wrong.

Even if you can, DON'T. The whole point is to do more in less time.

Unlike regular cardio, HIIT causes micro-trauma in your joints and ligaments, and you want to minimize the occurence of this.

20-30 mins. MAX.

Also, no more than 3-4 times a week. You need the rest.
>> Anonymous
>>287925

so i can hurt myself if i extend an hiit workout? Ok fuck that.

Well, is it still effective to simply do cardio for ONLY 15 minutes? Don't I need 45 or so for heart health? Was i just misinformed, or is this sort of "new" knowledge?
>> Anonymous
>>287943
20
>> Anonymous
I know jack shit about HIIT (I mean, I know the base concept but not how long and such).

Assuming I can only do HIIT via running, how hard should I go and how long should I "rest"?
>> Anonymous
>>287943

Regular cardio is fine for 30-45 mins. Keyword REGULAR.
>> Anonymous
Machines & weights are all wrong.
You can do the exact same exercises, and better, using your own weight!
>> Anonymous
>>289094
I smell the same faggot who's been talking shit all day. Get the fuck out.