Best place to start for Strength/Muscle Endurance?

[~Elsie]

Hey there Cathe folks.
I'm Elsie & I am new to the forum and so happy to be here with you. It looks busy! Please forgive my ignorance if this has already been asked/posted ...I looked through and didn't see anything all that recent so I hope this is an okay spot to post.
Was wondering what your thoughts were on where to begin with Cathe for a non-beginner when it comes to weights? I used to be a more advanced exerciser, but would say that I am presently an intermediate and not an advanced intermediate. I had to take some time off due to back and rib issues. I frequently use Cathe's library of exercises on youtube for my own home workouts (mostly tabata style). I use youtube for most of my working out really. I just ordered the book 'A Woman's guide to Muscle and Strength' by Irene McCormick ..not sure of anyone is familiar at all. I love lifting, I use dumbbells and do not have a barbell and have really started to enjoy using a sandbag as it seems to get those big muscles for me. I've been looking for a step on craigslist with no luck so far and I am not "good at step" but I am willing to try it out as it looks like Cathe uses it quite often. I use a foam roller as well for massage and for floor barre types of fitness.
I also attend tai chi classes when I can. I've been really attracted to Cathe's philosophy of health and strength and really love that she doesn't go on about bikini abs and that type of useless information. lol. So far I have downloaded the STS Abs circuit #4 usings plates and I just LOVED it and did not find it too difficult incorporating into my workouts.
Anyway, any of your thoughts, advice, experiences, truths etc. would be so appreciated. I found going through each of the downloads available a bit overwhelming. I'd love to hear where you might have begun.

Cheers.

 

[horselady21]

HI, Elsie, and welcome! I am relatively new here too, but have done step most of my life, as well as others. I just joined the On Demand here, and love it. For only $20/ month, I get all the workouts. So, I researched and decided to do her STD series. I have never touched a dumb bell heavier than 5 lbs in my life, and, after 6 weeks into the program, I am bench pressing 30 lbs and using 10 lb dumb bells plus weighted gloves! And I worried because I had major back surgery 2 years ago, but I am careful and have been fine.

The program is a bit slow, which is good but takes a little getting used to. Regardless of what you decide on (and you will get lots of ideas here!), good luck with your goals!

 

[~Elsie]

HI, Elsie, and welcome! I am relatively new here too, but have done step most of my life, as well as others. I just joined the On Demand here, and love it. For only $20/ month, I get all the workouts. So, I researched and decided to do her STD series. I have never touched a dumb bell heavier than 5 lbs in my life, and, after 6 weeks into the program, I am bench pressing 30 lbs and using 10 lb dumb bells plus weighted gloves! And I worried because I had major back surgery 2 years ago, but I am careful and have been fine.

The program is a bit slow, which is good but takes a little getting used to. Regardless of what you decide on (and you will get lots of ideas here!), good luck with your goals!

That's impressive. Wow. That's reassuring for me to hear that since you have past back injuries as well. I can lift pretty heavy although I still have uneven strength (right side is always weaker) and seem to have difficulty going up in weights for shoulder exercises without hurting myself or pulling a fibre. Thanks for the warm welcome. I have been having a nice time going around the forums and reading posts. There is a lot of quite helpful information here, you're right.
Take care.

 

[Stacy]

Are you looking for a split program or something more total body? The Pyramid dvd is good, the upper body portion uses only dumbbells. The lower body uses a barbell but db's could be substituted but may or may not be heavy enough depending on your leg strength. Her Maximum Intensity Strength dvd (which I believe is on dvd with a few other workouts) is her classic total body workout, a more updated version would be either Muscle Max or STS Total Body. The Pure Strength series is her original classic split routine. Both MIS and PS are a bit dated in appearance but classic and straightforward as far as exercises, technique and form pointers go. Last time I checked her PS dvd was pretty cheap. An updated version of PS would be the Gym Styles. GS's have shorter premixes as well if the full workout is too much at first. If you don't mind breaking up a workout set/series then Burn Sets from the XTrain series is an awesome upper body workout that only uses dumbbells and the 3 strength workouts from her Ripped With HiiT series are great and use only dumbbells as well. I have all of Cathe's dvds and those are the ones for me that get the most use.

 

[desertambrosia]

Hey there Cathe folks.
I'm Elsie & I am new to the forum and so happy to be here with you. It looks busy! Please forgive my ignorance if this has already been asked/posted ...I looked through and didn't see anything all that recent so I hope this is an okay spot to post.
Was wondering what your thoughts were on where to begin with Cathe for a non-beginner when it comes to weights? I used to be a more advanced exerciser, but would say that I am presently an intermediate and not an advanced intermediate. I had to take some time off due to back and rib issues. I frequently use Cathe's library of exercises on youtube for my own home workouts (mostly tabata style). I use youtube for most of my working out really. I just ordered the book 'A Woman's guide to Muscle and Strength' by Irene McCormick ..not sure of anyone is familiar at all. I love lifting, I use dumbbells and do not have a barbell and have really started to enjoy using a sandbag as it seems to get those big muscles for me. I've been looking for a step on craigslist with no luck so far and I am not "good at step" but I am willing to try it out as it looks like Cathe uses it quite often. I use a foam roller as well for massage and for floor barre types of fitness.
I also attend tai chi classes when I can. I've been really attracted to Cathe's philosophy of health and strength and really love that she doesn't go on about bikini abs and that type of useless information. lol. So far I have downloaded the STS Abs circuit #4 usings plates and I just LOVED it and did not find it too difficult incorporating into my workouts.
Anyway, any of your thoughts, advice, experiences, truths etc. would be so appreciated. I found going through each of the downloads available a bit overwhelming. I'd love to hear where you might have begun.

Cheers.

Welcome to the forum Elsie. Great programs have already been mentioned. I love Gym Style, another great program is 4 Day Split. It also has some great premixes. XTrain is great, actually any Cathe weight program is awesome. You may want to join Cathe's On Demand for a month. You can check out the workouts, and decide what works for you. Good luck, and again welcome.

 

[Justinef]

Yes, welcome Elsie.

I'll always have a soft spot for Xtrain - it was my first Cathe series

 

[Cafelattee]

HI, Elsie, and welcome! I am relatively new here too, but have done step most of my life, as well as others. I just joined the On Demand here, and love it. For only $20/ month, I get all the workouts. So, I researched and decided to do her STD series. I have never touched a dumb bell heavier than 5 lbs in my life, and, after 6 weeks into the program, I am bench pressing 30 lbs and using 10 lb dumb bells plus weighted gloves! And I worried because I had major back surgery 2 years ago, but I am careful and have been fine.

The program is a bit slow, which is good but takes a little getting used to. Regardless of what you decide on (and you will get lots of ideas here!), good luck with your goals!

love the typo LOL and congrats on your progress with Cathe

 

[Cafelattee]

welcome to cathe world I also recommend the on demand you can cancel anytime but it really gives everything cathe. I came into cathe as a intermediate and started with muscle max/low impact circuit back in fall 2012. I've done all of cathe series except sts but that just preference because I like variety and never stick to a rotation. My self made rotations is more like week 1 slow and heavy, week 2 gym style, week 3 xtrain, week 4 metabolic. I just wouldn't make it through 3 months LOL. I love the result I've gotten just doing my thing with cathe workouts

 

[TurquoiseEyes]

That's impressive. Wow. That's reassuring for me to hear that since you have past back injuries as well. I can lift pretty heavy although I still have uneven strength (right side is always weaker) and seem to have difficulty going up in weights for shoulder exercises without hurting myself or pulling a fibre. Thanks for the warm welcome. I have been having a nice time going around the forums and reading posts. There is a lot of quite helpful information here, you're right.
Take care.

I often start my training on my lower body (my personal weak link!) for my non-dominant side first. I'm right-handed, so in my case the weak one was my left side. This way I was not fatiguing the left side out as my support leg while working the right side (my strong side) first. I avoided that problem of not being able to do as many reps on the second leg as I did the first one that way. After six months or so of doing this (it'll be less for someone as strong as you already are), I completely evened out the strength differences and then some! Just an idea, but it really works.

I love Pure Strength for intro workouts with Cathe for strength. It's classic, straightforward weight-training that doesn't take tons and tons of equipment, just the basics. The leg split is longer, but the upper body segments clock in well under an hour each. If you don't mind buying a resistance band (they're inexpensive) and maybe a stability ball, Gym Style is great, too. Do you prefer splits or total-body workouts at the moment?

Remember, EVERYTHING can be modified. When I was broke and sixteen years old a million moons ago, I worked out in my bathing suit and bare feet, because buying workout clothes or shoes was not in my part-time retail worker budget, LOL. I didn't have more than 3, 5, or 8 lbs. dumbbell sets for a long time. Dumbbells can be used in placed of barbells, you can do dumbbell flyes on the floor or a stability ball instead of a bench...don't be afraid to be creative. As one person on these great forums reminded me recently, check garage sales or Craigslist and the like for used equipment. It can come really cheap that way! Also, I learned step routines on the floor first. It gave me confidence in the choreography being taught before I added a 4-inch platform, which was my issue in the beginning years ago. Cardio endurance wasn't my strong suit...

As far as your shoulder goes, it sounds like you have rotator cuff weakness, rear delt weakness (very common, it's a hard muscle to work), and/or limited shoulder flexibility. Cathe has an XTrain Legs and Rear Delts workout with a whole segment just for that rear delt area. Maybe that would be a good place to start. There are rotator cuff exercises you can print off online from physical therapy websites and such. I like to do those with a 3 or 5 lbs. dumbbell per arm, but start with no weight if you aren't used to them at all first. Don't know if you have access to a pool, but swimming is fantastic for shoulder strength and flexibility. Also, a non-Cathe option would be the classic first six volumes from The FIRM. Old they may be now, but wow...do they create strong shoulders! I credit that being my best body part in many ways to the foundation laid by working out with that system for many years, pre-Cathe. Not everyone loves them, but upright rows DO help build nice strong shoulders when done properly and regularly. I know they also work the trapezius muscle - not something a lot of women seem to want - but I swear it really does make a huge difference over time.

 

[~Elsie]

Oh, wow. This welcome and all of your EXTREMELY helpful advice on where to start and where to go from there really makes me excited to be here : )
I do not mind going to 'old school' type of videos at all. In fact, I still use my dusty Kari Anderson tapes once a month or so. I do like split programs, just cause I do have to work on shoulders and back more (I usually add extra sets) cause those are so very weak for me, but total body is great of course when there isn't a whole lot of time. I was considering trying the 9.95 pk here (I think it's just streaming) as 20 bucks is a bit steep for me as of right now. TurquoiseEyes: I am completely a no shoes working out kind of gal! I actually find it better for my ankles, although in theory I am sure that make so sense at all! lol
You ladies rock!!!!

 

[~Elsie]

I often start my training on my lower body (my personal weak link!) for my non-dominant side first. I'm right-handed, so in my case the weak one was my left side. This way I was not fatiguing the left side out as my support leg while working the right side (my strong side) first. I avoided that problem of not being able to do as many reps on the second leg as I did the first one that way. After six months or so of doing this (it'll be less for someone as strong as you already are), I completely evened out the strength differences and then some! Just an idea, but it really works.

I love Pure Strength for intro workouts with Cathe for strength. It's classic, straightforward weight-training that doesn't take tons and tons of equipment, just the basics. The leg split is longer, but the upper body segments clock in well under an hour each. If you don't mind buying a resistance band (they're inexpensive) and maybe a stability ball, Gym Style is great, too. Do you prefer splits or total-body workouts at the moment?

Remember, EVERYTHING can be modified. When I was broke and sixteen years old a million moons ago, I worked out in my bathing suit and bare feet, because buying workout clothes or shoes was not in my part-time retail worker budget, LOL. I didn't have more than 3, 5, or 8 lbs. dumbbell sets for a long time. Dumbbells can be used in placed of barbells, you can do dumbbell flyes on the floor or a stability ball instead of a bench...don't be afraid to be creative. As one person on these great forums reminded me recently, check garage sales or Craigslist and the like for used equipment. It can come really cheap that way! Also, I learned step routines on the floor first. It gave me confidence in the choreography being taught before I added a 4-inch platform, which was my issue in the beginning years ago. Cardio endurance wasn't my strong suit...

As far as your shoulder goes, it sounds like you have rotator cuff weakness, rear delt weakness (very common, it's a hard muscle to work), and/or limited shoulder flexibility. Cathe has an XTrain Legs and Rear Delts workout with a whole segment just for that rear delt area. Maybe that would be a good place to start. There are rotator cuff exercises you can print off online from physical therapy websites and such. I like to do those with a 3 or 5 lbs. dumbbell per arm, but start with no weight if you aren't used to them at all first. Don't know if you have access to a pool, but swimming is fantastic for shoulder strength and flexibility. Also, a non-Cathe option would be the classic first six volumes from The FIRM. Old they may be now, but wow...do they create strong shoulders! I credit that being my best body part in many ways to the foundation laid by working out with that system for many years, pre-Cathe. Not everyone loves them, but upright rows DO help build nice strong shoulders when done properly and regularly. I know they also work the trapezius muscle - not something a lot of women seem to want - but I swear it really does make a huge difference over time.

Oh, I do have a stability ball and I have always used resistance bands. Yeah, they are cheap and I like that they also straighten me out a bit! My lopsidedness is due to scoliosis. Thank you so much.

 

[horselady21]

"love the typo LOL and congrats on your progress with Cathe"


Yeah, saw that! STS!