a few questions

[thinsgreat]

endurance vs 3 day splits--HELP!!!!!"


hello--
i so need advice. i used to train in a gym but switched to dvds. i have been using full body workouts like muscle max and power hour-- now would they be for endurance? how does that compare to dividing up the days into body parts-- is that considered strength training? more difficult because you lift heavier? i really have lost definition and am very frustrated... is one approach better than an other? do you need both? ps. i love compound moves as compared to traditional moves--- is there a dvd with a lot of compound moves?
please guide me--- i so enjoy doing cathe dvds-- but need to get the results!

also -- can you tell me what you think of my routine?

monday- thursday--every morning treadmill- 45 minutes 2 days 20 min core max
evenings-mon/wed/sat-- total body weights-- i hour dvd
tues-- dance class
wed-pilates
sunday- yoga and walk

last--- when cathe is using a barbell, and she says she has 40 pounds-- us that including the 20 pound bar ?

thank you!!!!!!!!!!!!!!!!

 

[CollinsMom]

I am not going to answer all of your questions (because I do not feel "qualified"), but I will at least give you a bump here...

First of all, WOW, you are working out A LOT. Why so much, if I may ask...

What are your goals??

When Cathe gives the weight of her barbell, she is including the weight of the bar.

Strength vs. Endurance: The basic jist of it is... Endurance lifting is most often low weights, high reps, and short rests between sets. Strength would be heavier weights, fewer reps, and longer rests between sets (and between each time you work that muscle group). If you do a search of the forums for this topic, I am sure you will find LOTS of info!!

For compound moves, I would suggest Drill Max -- great workout!!

 

[kathryn]

>I have been using full body workouts like muscle max and
>power hour-- now would they be for endurance?

Most full-body workouts are more endurance based. It depends on the number of reps per set.

>how does that
>compare to dividing up the days into body parts-- is that
>considered strength training?

Dividing the days up into body parts (called a "split" routine), allows you to work each muscle group more thoroughly, and also allows for more recovery time between working that muscle group, so it is usually used by advanced trainees to build more muscle and strength.

Splits can focus more on hypertrophy (tissue growth, in this case, muscle) or on strength, depending on the rep count, the number of sets, the rest between sets. For hypertrophy, a 10-12 rep range is often suggested, with shorter breaks between sets (about a minute or so). For strength, reps are lower (4-6) and rests are longer (around 3 minutes). Either way, you will get some size and strength gains, but more of one than the other depending on which protocol you follow.

Cathe's workouts are mostly endurance, or for hypertrophy.

>I'm nomore difficult because you lift
>heavier?

??? Are you asking if one is more difficult than the other?
Both are challenging in their own way, but the workouts done in splits are usually harder (but you also get more rest).

>I really have lost definition and am very
>frustrated... is one approach better than an other?

It depends on what you need. Definition is a combo of muscle tone + lower body fat. If you need the muscle tone, go for a split that focuses on hypertrophy. If you have the muscle, but there's too much fat over it for your tastes, do more full-body workouts, workiing the major muscle groups (legs, back, chest) 2-3 days a week.

>I love compound moves as compared to
>traditional moves--- is there a dvd with a lot of compound
>moves?

Not many Cathe workouts, except for a few of her cardio/weight circuits. But Jari loves "Ripped to the Core" is a full-body workkout based on compound moves.

>also -- can you tell me what you think of my routine?
>
>monday- thursday--every morning treadmill- 45 minutes 2 days
>20 min core max
>evenings-mon/wed/sat-- total body weights-- i hour dvd
>tues-- dance class
>wed-pilates
>sunday- yoga and walk

Looks okay. You don't have a rest day, but if the yoga/walk isn't " power," that could be more of a recovery day. It also depends on your age and other factors. If you start to get early signs of overtraining (sleep disturbances, overall fatigue, lack of desire to workout), you might want to backoff a bit.

Another thing you might consider is varying your cardio. With cardio especially, the body becomes very efficient at doing what you ask of it, and therefore learns to do the work with as little energy expenditure (calorie burn) as possible, which makes doing the same type of cardio inefficient after a while.

Think about varying your cardio, doing some kickboxing or step or hi-lo, for example, instead of the treadmill on some days. Or taking a bike ride instead of a walk some Sundays.

Or even mix up your treadmill workouts. Do steady-state some days, intervals other days, vary the speed and inclination, etc.

>
>Is that including the 20 pound bar ?
(FYI: the bars Cathe uses usually weight 5#--the Troy lite--or probably 10#).

HTH!

 

[thinsgreat]

thank you for the responses... i work out a lot-for several reasons--- i love it, i love being fit and i gain weight very easily ( used to be heavy as i went through menopause). i am 50 and i guess somewhat addicted

when i worked with a trainer i was leaner and more cut--

we did high reps and kept bumping the weight up-- lots of supersets... i don't know what happened..i too do the jari love tapes-- like the feel of her moves-- there again-- just endurance-- how can i balance strength with endurance--- there are only so many days in the week...i do the yoga and pilates for flexibily.

my body fat was down to 11%, but i know it's not nearly as low-- don't know whether to bump up the caardio or add more weights.hmmm.
i do vary the treadmill and often take a kickbox class...i'm thinking of preording the sts? tapes but am afraind they will take too long to get here--

thanks for helping.