eating/snacking every 3 hours means that 3-4 times I have to do it at work. There's simply no way for me to cook so much. I eat mostly at healthy salad places, but when you buy food like that you can only estimate proportions (lots of protein, some carbs, little fat).
3 days of lifting and 3 days of HIIT. Read a clinical study (ACSM) claiming that 48 hours is sufficient for recovery after a 60min resistance workout and mine is about 40-45min.
That's quite plenty yeah. Recovery shouldn't be a problem if your nutrition and SLEEP is in order. But be careful with this, and analyze your recovery by yourself. If you are not recovering enough, drop one HIIT set. You'll know best when the recovery isn't sufficient.
At this point I am limited to rehabilitation work on an exercise ball (both stabilization and strengthening).
Alright, good to know. I let this to Doc and other people who now more about real injuries and their treatments and such. But this worries me. What exercises do you do on an exercise ball?
2) I came to this board with an open mind. How would you reconfigure?
I was thinking about doing two diff days: W1:Chest/Back/Abs and W2:Arms/Shoulders/Abs. With the cycles being W1-HIIT-W2-HIIT.
I think full-body workouts are alright. There's no need for a split necessarily. If I would split, I would do it the way you suggested actually. But with a full-body it's also possible. You see, all of these muscle groups are often used together in several exercises. For instance, pressing exercises use shoulders, chest and triceps in general, as pulling exercises use the back muscles and arms. Hence, I would suggest you to pick two main lifts, which you can rotate on workout or weekly basis, and build accesories from there. As an example:
Press variation (bench press, incline press, shoulder press. DB/BB)
Pull variation (Pull-up, pulldown, Row)
Delt exercise (Like lateral, rear or other)
Arm exercise (you can in example rotate bicep work and tricep work every other workout)
Core exercise (Abs, anti-flexion, anti-rotation, all kinds)
Or then you can have Back and chest exercises after the main lifts. It's most up to you, and what do you want to improve the most at the moment.
However, the article on this board ("Low-Volume, Progressive-Intensity Training") and other clinical studies says that only the second set for each type of exercise yields a noticeable marginal return. So if I keep that in mind, I will only have 4 sets of 6 reps to do for chest/back. With abs and 90 sec rests it like 10-12 minutes. Compound for 12 minutes and then wait for 4 days before I do it again seemed sub-optimal.
With that logic we should all do fullbody workouts every other day to get results. But no, the body is more complicated than that. Some people only workout twice a week to get results. Any resistance training will give your results. Even one set a week can give you results. But it's not optimal. I would still recommend the 3-5 sets atleast per main lift.
The recovery system of the body is not that simple. The muscle doesn't track the time it's been exercised. No, after resistance training your muscle has been broken down and it will continue to break down for several hours afterwards. With proper nutrition and rest, the muscle cells start to rebuild and gain strength back, and possible get stronger also. It might take 4 days, or it might take 24 hours, it's very personal and also relates to amount of effort done. If you really stress and work out a muscle, 4 days is not even an improper amount of rest for that muscle. Atleast then it's fresh and totally ready for a new workout.
Can you go to the ExRx Lat Delt section and click on "Raise" under Dumbbell? It claims to be a basic and compound exercise. I am still learning to do it as it feels like the bicep is working more and not so much stress on the lateral delt at all... What do you think?
Yeah, it's a variation of lateral raises. In that exercises you should concentrate on pulling the humerus and elbow up, not the DB's. Try to focus using your shoulders to lift the weight. But that's not the only possible lateral deltoid exercise in existence, so you might also want to consider changing the exercise if it doesn't feel good for you.