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- Thread starter Debinmi
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Kellyro77
Cathlete
My tennis elbow likes the sound of that. lol
If you have weights all set up on a stand that's about as tall as your thigh, I'd also argue rear delts become accessory helpers for all the heavy weights, too.
My SelectTech stand is about that tall, and whenever I'm doing any workout that has me constantly un-racking and re-racking heavy weights (20's and up), I wind up feeling it the next day in my rear delts. Kind like a bunch of bonus hip huggers.
Interesting concept there - I like the challenge of seeing how I can fit pre-existing Cathe workouts into something like this. I think it would take some really good knowledge of what's available in all her pre-mixes, and as Aqua Girl pointed out, Cathe Lives.
Yes, indeed! I was going to come back here & do a commercial for the blender!This is where the Blender in On-Demand would be handy!
How about using the new Cardio/HIIT fusions or even Perfect 30 low impact as the base cardio workout and insert the SIT intervals at various point after you're fully warmed up. The workouts will give you active recovery segments and you can make them as long or as short as you like. That's what I do with most workouts. I either insert cardio or weights except for pure strength workouts. It makes each workout different while still getting the benefits of repetition.
The only 2 moves that get my HR up into the red zone fast enough are a long set of kettlebell swings ~65 reps and 40 reps of squat/kicks with overhead presses, one non-stop fluid move. The last move never fails. It's a bit harder to get into the red zone fast enough on the spin bike.
Please define what you're looking for in "effective". I guess I'm asking what your goals are for the rotation but only if you feel like sharing.
FitSaxe
Cathlete
I have come across a confusing statement with regards to what Dr Stacy sims recommends and advocates for. Thanks god to AI. Here below is what she recommends. Those who truly do more than 80% of what Cathe offers in terms of workouts and information through blog know, there is very little piece of new information.
Jumping is part of plyo. In my understanding it has always been!
I notice Dr Stacy Sims is recommending a frequency of 3 instead of 2 recommended by Cathe throughout her blog.
My point on this post is not to defend Cathe here!!! There has been a "confusion" as to jump being part of plyometric or not. It is about sharing the correct information and convictions. Should my conviction/belief not be yours, please disregard!
Dr. Stacy Sims recommends 3–10 minutes of plyometric jump training 2–3 times a week to improve bone density, power, and metabolic health, particularly for women in peri/post-menopause. Key exercises include low-impact hops, skipping, and box jumps, focusing on controlled, "soft" landings to stimulate bone growth.
Dr Stacy Sims +4
Key Principles of Dr. Sims' Jump Training:
Jumping is part of plyo. In my understanding it has always been!
I notice Dr Stacy Sims is recommending a frequency of 3 instead of 2 recommended by Cathe throughout her blog.
My point on this post is not to defend Cathe here!!! There has been a "confusion" as to jump being part of plyometric or not. It is about sharing the correct information and convictions. Should my conviction/belief not be yours, please disregard!
Dr. Stacy Sims recommends 3–10 minutes of plyometric jump training 2–3 times a week to improve bone density, power, and metabolic health, particularly for women in peri/post-menopause. Key exercises include low-impact hops, skipping, and box jumps, focusing on controlled, "soft" landings to stimulate bone growth.
Dr Stacy Sims +4
Key Principles of Dr. Sims' Jump Training:
- Purpose: Combat age-related decline in bone mineral density, increase power, and boost metabolic health, especially for those in menopause.
- Frequency/Duration: 3–5 minutes per day, 2–3 times per week, focusing on consistent impact.
- Technique: Prioritize high-quality, controlled landings (toe-to-heel) rather than maximum height to prevent injuries and maximize bone stimulation.
- Modifications: Exercises can be scaled to fit fitness levels, including skipping, hopping, and using the OSTEO-GAINS app for structured routines.
Dr Stacy Sims +5
- Low-Level Jumps: Small, consistent hops (forward, back, side-to-side).
- Box Jumps/Step-Downs: Jumping off a box or performing step-down, controlled landings.
- Skipping/Jump Rope: High-intensity, short-duration skipping as a warm-up or workout.
- Plyo Push-ups: Wall or floor push-ups with a slight explosion off the surface.
- Medicine Ball Slams: Lifting and slamming a weighted ball for explosive power.
Facebook +3
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We seem to be aiming for similar things. I'll share what I'm doing for each item on the list. It'll take multiple posts. Hopefully, other members will contribute too.
But first, do you know if your body responds to SIT type training? This depends on the type of muscle fiber/body build and several genetic variants. I have mostly slow twitch fiber and very little of the fast twitch fibers than depend on anaerobic/glucose for energy. SIT does absolutely nothing for me. People who benefit from this type of exercise have a lot of that specific type of fast twitch fiber and much less slow twitch fiber plus several genetic polymorphisms (a small percentage of the population). If you build muscle easily, then it makes sense to add it. If you don't, my suggestion is to do SIT only because you like a specific move and not because you expect some "benefit" from it. I do the high rep kettlebell swings because they burn through the fat my body likes to deposit on my back. I do the squats/kicks/overhead presses because they work every muscles in my body plus balance at the same time. They just happen to raise my HR into the red zone too.
There was a documentary on PBS with Michael Mosley about weight loss that included the Tabata protocol with some scientists in a university in England. He tried it and didn't get any benefit from it. He didn't have the right genetics. I tried to find it on youtube but I couldn't. It's really sad that he passed away. There was talk about offering the test through some company in the US but I don't know if they ever did.
I read the Next Level book. I like it overall but I have some concerns about the exercise recommendations based on the references she provided in the book. I'll post more on that when I have more time. The Tabata protocol works well from a public health prospective but when it comes to individuals it's the worse thing that happened to exercise.
FitSaxe
Cathlete
Interesting concept indeed....It is a great opportunity to get inspired mapping out future rotations
. Both summary of the workout recommendation and the title of thread have been removed. It is a shame.@Soapmaker If you are interested in my list of pre-existing cathe workouts relevant to Dr stacy sims recommendation, I would be glad to send it in private after reading the book. I do listen to podcast but need to go through the book. There must be an issue with your settings cause I have tried to send you message but it is not going through.
One of Cathe workout relevant to the recommended rep range is the good old pure strength
it is old but still relevant. it is a high volume compared to new ones but still relevant. IMO it is good to visit such gem from time to time. I did the 2 upper body recently, not the (L)Mean leg.It is a 10 reps range building workout with some long high reps. There are some eccentrics/negatives move too.Hiit fusions, Hiit from INTENSITY both high and low impact are relevant to Dr stacy sims recommendation.
For those who love plyo, there are many premixes to line up here. Whoever can do high impact , 2 IMAX3 premixes lasting 30 minutes are GREAT for Vo2max.
Your suggestion above is great and totally relevant.
Here is the pure strength clip
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I haven't done anything to my account setting since I signed up ages ago. I don't know why the message didn't go through. Any suggestions?
I like the idea of having more detailed descriptions of Cathe's workouts. It's going to be a lot of work.
Define SS cardio. If it's regular cardio that you've been doing for a while, then any change will help with adaptation. Studies have shown that HIIT training can improve VO2 max by a small amount, about 30% which isn't bad. However, aerobic endurance training is only limited by the amount of nutrients and calories our bodies can absorb. When I was running, my VO2 max doubled. Running is an aerobically demanding very repetitive work. You can get the same benefit with high rep weight work which requires less time. To date, I haven't seen any studies that compare HIIT to endurance training. They compare HIIT to some low intensity cardio (~65% of MHR) timed to burn the same number of calories and mostly in untrained women. Of course, it's going to work a little better but not for everybody. Studies have shown that HIIT works mostly in younger women (details in another post).
The way I think of VO2 max is the sum of all of the aerobic capacity of every muscle in the body (aerobic endurance). Individual muscles can be trained fairly quickly with high rep work (~100 reps+ to exhaustion). I would love to see Cathe do a few workouts that are real high reps. I've begged for them multiple times. But I see the backlash as soon as she does anything over 12 reps. I used to use Jari Love's workouts but my brain can't handle repeating them any more. Right now, I use the pump or high rep workouts and repeat segments until failure. The nice thing about endurance training is that I don't have to train all muscle groups at the same time. Sometimes, I add 1 or 2 muscle groups after a metabolic workout (my favorite). If you mix heavy weights with endurance training or extra cardio (what I'm doing), the adaptation is aerobic (more mitochondria).
Cathe has quite of a few compound moves in the live core cardio workouts. I'm always looking for more. I'll post after I test them. Please post if you find any that work for you.
Also please be careful with these moves. Test them multiple times with lower weights to see how your joints react before increasing the weights to hit the red zone.
FitSaxe
Cathlete
More detailed description require more work indeed. There are many fit friends here and on Facebook who can customise their workout. We do it from workout manager and spreadsheet. We can tweak STS both and LMR2 down to 6 reps using workout manager. For me personally, I am organising my spreasheets adding in informations.
Basically, there is nothing new compared to what Cathe has always recommended as far as building bones density. Working fast twitch muscle fiber with weight training from 80% rep max and Hiit and interval raising heart rate to over 80%. Plyo high and low impact raising heart rate for over 80% is also relevant.
Plyo is not for everyone. For me that is my main tool to increase and keep the heart rate high.
I enjoy it and my bones need looking after. Aesthetically, I do also get a bonus from it.
Private message to your profile is still not going through. Please let me know if you need my e-mail address.
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I'm with you on the language and the rigidity of the recommendations without justifications. Sims also doesn't take into account the starting point for women that are older and may not have enough experience lifting heavy weights or doing HIIT.
The SIT recommendation isn't supported by the studies quoted in her book. She references a handful of selected manuscripts per chapter. There should have been tens of references or even more given the subject matter. I'm going to only use 2 of her references to illustrate the problems with the recommendations.
First reference from chapter 5 (Marine Dupuit first author):
This is a meta-analysis of over 30 studies that included HIIT protocols 3X+ a week, most for 8 weeks or longer. The conclusion from the analysis as reported by the authors: the effect of HIIT on weight, total and fat mass were only significant before menopause. HIIT didn't work for post menopausal women. Why push HIIT in a book targeted to older women if the studies don't support it?
Does HIIT really work for younger women? Cycling HIIT worked for reducing fat mass in younger women. Running HIIT didn't. Why does one HIIT protocol work and another doesn't? Could it be that cycling engaged the core muscles more intensely while people are pedaling like mad?
If you go through the papers, the HIIT effect is small about 1 lb fat loss and 1 lb muscle gain in 8 weeks of exercising 3x+ a week. Studies are done mostly on sedentary women. Neither HIIT protocols contributed to reducing visceral fat. I would love to see HIIT compared to walking for 1 hour 5 days a week, particularly the impact on visceral fat.
In the Next Level book, Sims recommends doing SIT and lifting heavy on the same day. If I did SIT right, my legs won't have any glucose left to do a proper heavy lifting workout or even hi rep work. She recommends endurance workouts on 2 consecutive days. No way. Proper endurance workouts need a longer recovery than lifting heavy.
I actually changed my mind about this book. I wouldn't use it for training protocols and I wouldn't recommend it to my friends.
Reference 2 is coming in the next post.
I'm feeling really spoiled by Cathe. I can pick one of her workouts at random 4 or more times a week and I end up with a well rounded total body training.
Please try again. I just changed some of the options in the account setting.
I placed another order and picked up Pure Strength. My copy was scratched. Thanks for the recommendation.
FitSaxe
Cathlete
Pure Strength is an old goodie. I have done it recently.
Hope you like it. The message has gone through.
FitSaxe
Cathlete
There is no guess to do do with Cathe's programs. Have you got Burnset from xtrain?
Anyone into progressive load can do 4 to 6 weeks gradually increasing from 70% to 90-95% one rep max.
Now for some people it is repetitive but I do not mind. Now this workout was designed to lift to failure. I would not recommend both. So no lifting to failure and increasing progressively.
None of that!This IMHO is a tweak relevant to Dr Stacy Sims recommendation. I am not taking her advise asking to skip Biceps and triceps training. Personal! BTW What do you think about that?
Here below is the content:
| XTrain: Burn Sets - Bis & Tris | ||||||||
| Equipment needed: dumbells, bench + incline bench, medium resistance tubing | ||||||||
| Cathe's Weight | Reps | |||||||
| Warmup | ||||||||
| Biceps | ||||||||
| Standing DB Curl Set 1 | 20 lbs | 10 | ||||||
| Standing DB Curl Set 2 | 20 lbs | 10 | ||||||
| Standing DB Curl Set 3 | 20 lbs | TF | ||||||
| Simul. Rotational Curl Set 1 | 20 lbs | 10 | ||||||
| Simul. Rotational Curl Set 2 | 20 lbs | 10 | ||||||
| Simul. Rotational Curl Set 3 | 20 lbs | TF | ||||||
| Seated Concentration Curl Set 1 | 20 lbs | 10 | ||||||
| Seated Concentration Curl Set 2 | 20 lbs | 10 | ||||||
| Seated Concentration Curl Set 3 | 20 lbs | TF | ||||||
| Burn Set: Hammer Curl Crazy 8s | 12 lbs | 24 | ||||||
| Triceps | ||||||||
| Tricep Push Up Set 1 | BW | NA | ||||||
| Tricep Push Up Set 2 | BW | NA | ||||||
| Tricep Push Up Set 3 | BW | NA | ||||||
| Flat Bench Tricep Ext. Set 1 | 12 lbs | 10 | ||||||
| Flat Bench Tricep Ext. Set 2 | 12 lbs | 10 | ||||||
| Flat Bench Tricep Ext. Set 3 | 12 lbs | TF | ||||||
| Kickback One Arm Set 1 | 12 lbs | 10 | ||||||
| Kickback One Arm Set 2 | 12 lbs | 10 | ||||||
| Kickback One Arm Set 3 | 12 lbs | TF | ||||||
| Burn Set: Double Arm Overhead Triceps Extension w/Tubing | Medium tubing | 14+ | ||||||
| Stretch |