every workout split mentioned (3 day, 4 day, one body part per day etc.) i have finally realized that my favorite and the one that worked best for me was an upper/lower split with cardio on the off days. i was my leanest and most defined when i did upper/lower 3 times per week with 45 min of cardio 3 times per week. i'm going back to this starting tomorrow. at least i tried all the other types of working out. this is by far my favorite training split.
after trying.....
- Thread starter kariev
- Start date
SirenSongWoman
Cathlete
>every workout split mentioned (3 day, 4 day, one body part
>per day etc.) i have finally realized that my favorite and
>the one that worked best for me was an upper/lower split with
>cardio on the off days. i was my leanest and most defined
>when i did upper/lower 3 times per week with 45 min of cardio
>3 times per week. i'm going back to this starting tomorrow.
>at least i tried all the other types of working out. this is
>by far my favorite training split.
Do you mean the 3-day weight split with cardio on the days in between, like:
-Day 1: Chest/triceps
-Day 2: Cardio
-Day 3: Legs
-Day 4: Cardio
-Day 5: Back/Shoulders/Biceps
-Day 6: Cardio?
If so, I agree. This arrangement has worked faster and better than any other method I've tried. I saw great results in my muscle definition within two weeks and have blasted past my most recent weight loss plateau. I was able to lift much heavier weight and do more reps with better form by focusing on a smaller group of muscles in one session. Also, I don't feel so tired when I do cardio.
>per day etc.) i have finally realized that my favorite and
>the one that worked best for me was an upper/lower split with
>cardio on the off days. i was my leanest and most defined
>when i did upper/lower 3 times per week with 45 min of cardio
>3 times per week. i'm going back to this starting tomorrow.
>at least i tried all the other types of working out. this is
>by far my favorite training split.
Do you mean the 3-day weight split with cardio on the days in between, like:
-Day 1: Chest/triceps
-Day 2: Cardio
-Day 3: Legs
-Day 4: Cardio
-Day 5: Back/Shoulders/Biceps
-Day 6: Cardio?
If so, I agree. This arrangement has worked faster and better than any other method I've tried. I saw great results in my muscle definition within two weeks and have blasted past my most recent weight loss plateau. I was able to lift much heavier weight and do more reps with better form by focusing on a smaller group of muscles in one session. Also, I don't feel so tired when I do cardio.
i would be happy to share. i do either the slow and heavy split or the gym style rotation. right now i'm loving the gym style split so it goes as follows.
monday: GS chest and triceps, abs
tuesday: 45-60 min cardio
wednesday: GS or L&G, abs
thursday: 45-60 min cardio
friday: GS back, biceps, and shoulders
saturday: 45-60 min cardio
I try to lift as heavy as i can and I usually match Cathe's weight selection. I want to feel totally spent when i'm finished. For cardio I always change it up. One day will be a 45 min run. I just got cardio coach so i'm excited to try that on tuesday. Another day will be a cathe step workout, usually Imax 2,3, or a cardio only segment from drill max of BM2. The final day will be the ellipical or a kick box. I keep the intensity high. I have noticed that doing cardio 3 times per week for 45 min is what leans me out the most. I will use the slow and heavy series the same way. Every now and again i will throw in a full body/circuit rotation for a week or 2 to shock my body. When I don't do cardio for this amount of time I get bulky. Many women confuse bulk for muscle but what it is is a fat layer over your muscle. So when i reduce my cardio or do short intense ones i seem to retain fat. Anyway, i hope this helps. If you have any more questions feel free to ask.
monday: GS chest and triceps, abs
tuesday: 45-60 min cardio
wednesday: GS or L&G, abs
thursday: 45-60 min cardio
friday: GS back, biceps, and shoulders
saturday: 45-60 min cardio
I try to lift as heavy as i can and I usually match Cathe's weight selection. I want to feel totally spent when i'm finished. For cardio I always change it up. One day will be a 45 min run. I just got cardio coach so i'm excited to try that on tuesday. Another day will be a cathe step workout, usually Imax 2,3, or a cardio only segment from drill max of BM2. The final day will be the ellipical or a kick box. I keep the intensity high. I have noticed that doing cardio 3 times per week for 45 min is what leans me out the most. I will use the slow and heavy series the same way. Every now and again i will throw in a full body/circuit rotation for a week or 2 to shock my body. When I don't do cardio for this amount of time I get bulky. Many women confuse bulk for muscle but what it is is a fat layer over your muscle. So when i reduce my cardio or do short intense ones i seem to retain fat. Anyway, i hope this helps. If you have any more questions feel free to ask.