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  1. Ripped with HiiT

Xtrain 30-Day Rotation (strength only)

Discussion in 'VIDEO & DVD ROTATIONS' started by mini-natty, Jan 4, 2013.

  1. mini-natty Cathlete

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    I saw this in the w/o manager and now I'm very intrigued :eek:. My question is for anyone who has done a 6X/week strength only rotation of any kind, what results did you obtain? Did you add cardio?

    Please share your experiences!

    Thank you,

    Natasha
     
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  2. Stacy Cathlete

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    I'm interested in the response to this too!!
     
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  3. deineira Cathlete

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    Hi Natasha,

    I have not personally had any experience with this but it seems like a very common approach for body builders or those who are looking to bulk up. I also follow some bodybuilding stuff, and when they are looking to gain muscle they will eliminate cardio completely, increase calories like crazy, and lift super heavy for 8-12 weeks. During this period they gain quite a bit of weight, muscle *and* fat, because of the extra calories. Then they go into a "cut" phase, where they decrease calories and add cardio, which leans them out. This seems to leave a lot of muscle behind, shed the fat, and voila, you've got more muscle than you had when you started.

    Again, this is not something I've done, because lord knows I don't want to gain any weight, even temporarily, but it seems to be relatively common for folks who do a lot of serious weight lifting.

    You might check around the bodybuilding.com site to see what you can find there, as those folks are focused on serious strength training.

    Eva
     
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  4. julia.thieschafer New Member

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    30 Day Strength Finished

    Hi all,
    I did the 30 day Xtrain Strength rotation from mid-Jan to mid-Feb. I loved it! I tend to prefer weight training to cardio. It pushed me to up my weights and use bands as well. I think my upper body benefited from it more than my legs. I did add some cardio (elliptical machine) and I use my pilates reformer a few times a week as well.

    Bottom line, loved it so much I'm on my second round.
     
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  5. nckfitheart2009 Cathlete

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    30 days strength cutting out cardio

    Thanks Eva for sharing your thoughts on this. I have not experienced such rotation either and I am so glad you have replied to this thread. Based on what you have commented above, I am very skeptical cutting out cardio completely even for a period of time although I have done it in the past. Any addition on the scale is just a no no for me :mad::mad::mad:.

    To Natasha,

    Sorry for hijacking your thread...I have not done this rotation even though I might embark on it in future. Should it happen, I won't cut out cardio completely. 2 per week, no addition to calories and will see how my body respond. Cutting out cardio is just too intriguing ;). Will definitely report on here!

    Thanks for asking this question. It is a good one :):):)
     
    Last edited: Feb 24, 2013
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  6. mini-natty Cathlete

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    LOL I forgot I made this thread :eek:.

    I believe that in the spring-summer, I will embark on my own rotation of STS/XT, with a format of working each muscle groups 2X/week. I might limit my cardio to 1X/week, which is OK because I walk upwards of 5+ miles each day in the spring/summer that I am not afraid of gaining weight (most importantly body fat %). All those steps keep me in great shape :). I am curious as to how my body will respond to this type of training :eek:. I will post my official rotation, and my results in summer :cool:.

    Take care ladies :)
     
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  7. nckfitheart2009 Cathlete

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    2x each muscle group per week/strength training

    Hi Natasha,

    I was about to ask you a question and your recent reply has partially answered the question. Are you going to workout 6 days with 2x each muscle group and cardio. I think it is okay and do-able.

    I am on STS for the first time and I did Meso 1 and 2 for 2x per week on each muscle group. I mainly did short Hiit prior to sts disc, one high impact long step Imax 2 or 3 plus one low impact long steady state cardio. I was fine and did not feel like I was dying :D:D:D.

    Now I am on meso3 and have not been able to consistently do the same frequency of workout and I am running late compared to what I planned :( Not too happy about that.

    I have had very good results ( surprisingly I gained overall definition, good definition in my mid back---was not expecting it, plus my scale has finally budged --- I am extremely happy about that) . I am intending to keep the *same* frequency reversing on pyramid meso 2 and meso 3 for 4 weeks only. After that I should not do any STS program for 6 months at least :rolleyes::rolleyes::rolleyes:. The thought of coming off STS is not one we all look forward to , not the happiest one cause as we all know, We just love it ;).

    Well I have XTRAIN to fully utilise and I am sure I will love it two...I love cardios I have tried out so far. I won't be embarking on any of official rotation. I will instead do The feb rotation consisting of XTRAIN , cross fire and To the max.

    All the best Natasha. Please keep us posted.;)
     
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  8. nckfitheart2009 Cathlete

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    This sounds sensible considering you are not *necessarily* looking to loose weight i.e scale ;) IMO,keep the same eating habit and calories allowance.

    All the very best Natasha,
     
    Last edited: Feb 24, 2013
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  9. fit44 Cathlete

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    I was thinking about trying doubling Xtrain like Dirt Diva did STS.
    Maybe give it a try for two weeks to shake things up.

    Mon- Chest, Back, Shoulders
    Tues-Legs
    Wed- Biceps/Triceps
    Thurs- Burn Chest, Back, Shoulders
    Fri- Cardio Leg Blast
    Sat- Burn Biceps/Triceps
    Sunday- Rest/stretch
     
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  10. mini-natty Cathlete

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    Ohhh, I like the look of this! Thanks for posting it :).
    What I love about XT the most is the versatility and flexibility of it. It would be super easy to do a STS/XT rotation. I was also thinking a rotation that went something like this:

    Weeks 1-2

    D1- STS M1 Chest, Shoulder's & Bi's
    D2- STS M1 Legs (any disc)
    D3- Rest
    D4-XT BS Back & Tri's
    D5- STS Plyo Legs (any disc)
    D6- STS M1 Chest, Shoulder's & Bi's
    D7- XT BS Back & Tri's

    Weeks 2-4

    D1- STS M2 Chest, Shoulder's & Tri's
    D2- XT Legs
    D3- Rest
    D4- XT BS Back & Bi's
    D5- STS M2 Legs (any disc)
    D6- STS M2 Chest, Shoulder's & Tri's
    D7- XT BS Back & Bi's

    I've never done a 6X/week strength only rotation, but I'm willing to give it a try :eek:. My only concern is over-training, BUT I am really curious as to how my body will respond to this type of training. I walk so much in the spring/summer, that I am not worried about adding any cardio, really.

    Good luck! Please come back and post results when/if you do this :eek:
     
    Last edited: Feb 28, 2013
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