I’m down to working out once a week for dumbbell rows (90 lbs x 15 reps). And improving steadily. Many coaches think that once you start lifting really heavy, you should work out less often (to allow for more recovery). Makes a lot of sense. This strategy has worked great for me in the past with the deadlift. It’s working out great now with dumbbell rows.
“Certainly intervals can be mentally demanding and fatiguing,” Gibala says. “Intervals are an excellent strategy, but they aren’t the only way to go, and the best exercise is one that people enjoy and that keeps them exercising over the long term.”
There’s no reason you have to do just intervals or steady cardio. Mix it up. “You can do HIIT one day and steady-state cardio one day,” Schoenfeld says.