alternated strength training workouts

[Mariela]

Educated crowd, please help. I posted this in the Cathe forum, but haven't yet received an answer.

My question is: What kind of results does one obtain if one does different strength programs on alternated weeks? For example, one week S&H and the next week PS, then again S&H, then again PS... and so on. Is this NOT recommended? What if I do one week very heavy weights and, the other, light weights? What if I concentrate one week on strength and the other on endurance? Does this make sense?

Thanks in advance.

Mariela

 

[jillybean]

I, for one, would not recommend that. If you get bored doing one set of tapes for more than a week, then by all means switch it up, however, if you good results or strength gains, how will you know which tape was the one that got you there? I like to use PS exclusively for 6-8 weeks, CTX exclusively for 6-8 weeks, etc. This way, I know exactly which tapes gave me which results. Did that make sense? Hope so! Have fun!

 

[activegirl]

Hi Mariela!

I agree with Jillybean. I have read in several fitness magazines that you should stick with a weight lifting routine for anywhere between 6 and 8 weeks. In fact, in M&F Her's July issue they mention that often you may not even start to see any results from a strength training program until after at least 4 weeks. I would stick with just one or the other for 6-8 weeks, and then switch to the other to "shock" you muscles. Just a suggestion!

 

[l23]

I agree with them. I used to mix up weight training cause I thought that was right since you should mix up your cardio. You really do need to focus on a routine for awhile. Be Consistent!!! And you need enough cardio and a good diet to see the results.

 

[srmohler]

Hi Mariela,

I know this is different than what everyone else has told you, but I have gotten the best results from the alternating type of routine. I originally did S&H for 3 straight weeks, and found that my strength endurance had been completely wiped out the first time I tried PowerHour after that. I came up with a routine where I alternate an S&H week with an endurance week (two strength endurance workouts such as MIS, PowerHour, CIA2102, whatever) for 6 weeks. By the way, during S&H weeks I do 2 intense 60 minute cardio workouts, and during endurance weeks, I usually do 2 intense and 1 light cardio workout.

The first time I did that rotation, I had strength gains AND I lost no endurance capacity. I then did the FIRM, CTX and other endurance workouts for about 3 weeks and went back to the alternating 6 week rotation. I have been very happy with the changes in my upper body and my strength gains. I have actually been able to eat normally without starving myself when doing this rotation, and haven't gotten fatter around the middle. Usually it is a never ending struggle to keep my waistline in check!

Now, I am doing a variation on the "tank top rotation" through the summer to see if I get even more upper body results with that. Then, I'll go back to the alternating S&H again. I know that you need to shock your muscles with changes, so I can't wait for Cathe to come out with another heavy weight workout.

I am naturally very skinny in the upper body and have a hard time building muscle, so maybe that's why S&H works for me. I know that if I did S&H every week, my muscles would benefit even more, but I find that my real life requires more endurance than pure strength (gardening, housework, etc.), so I don't want to lose it.

Good luck,

Sandi

 

[kathryn]

I'd say go for it and see how it works for you. You'll probably be able to tell after 4 weeks on this rotation if its having positive effects.

I personally am doing a summer rotation of Slow and Heavy and FIRM tapes. I plan to do S + H three times on alternate days, followed by the FIRM 4 times on alternate days, before starting over.