Body Building Rotation

Justinef

Justinef

Cathlete
Hello all

I'm considering doing a body building rotation (I've a few weeks of STS 6.5 month rotation left before I start)
Cathe posted this as a suitable rotation:

Do STS in its entirety.
Take one week off.
Do Gym Styles for one month!
Do the low impact series for two weeks.
Do Four Day Split for one month.
Do Shock Cardio Series for two weeks
Do STS Meso two and Meso three

I presume this was before she created XTrain. Would anyone have any ideas how to fit Xtrain into this rotation? Also 'do gym styles for 1 month' - what's the best way to do Gym Styles (eg how often per week, how much cardio etc)? Perhaps I could do Xtrain in place of GS?
It looks like the general principle is 1 month strength, 2 weeks cardio. Any advice would be very welcome!
Thanks,
Justine
 
Hi Justine,

I have a suggestion for you.

Based on cathe's reponse to the question about incorporating X-train, I would definitely consider incorporating X-train Burnset only (at least for the lifting part )and Cardio leg blast as hypertrophy/meso2.

http://cathe.com/forum/f95/three-questions-294087/

option1: Substitute meso 2 of your last segment from the rotation by x-train.

option2: Do the full cycle you listed above, add a month or two weeks of metabolic followed by a month or two weeks of X-train (Burnset + Cardio leg blast). I love cardio leg blast ;-) I mean very very much:D:D

Hope you like it ;-)
 
Thanks Nathalie - I love Xtrain so much, that I'd love to incorporate it.

I know you've done 4ds - did you do each workout once a week? What else did you do alongside?

If I don't do the body building rotation, my other idea is to pyramid back down STS.

Interested in your thoughts! Thank you :D
Justine
 
Hi Justine! Nathalie actually created a checkin for those of us currently doing Cathe's bodybuilding rotation: http://cathe.com/forum/f102/bodybuilding-sculpting-check-;-295229/

I just started it and finish Meso 1 this week. I plan to do a Hardcore Series rotation for a month for uses Gym Styles M, W, TH and on Sat I will alternate High Step Challenge and Muscle Max (and of course use the Hardcore Series cardio, core and stretch as well).

I also plan to insert Xtrain. I asked this question of Cathe (how to incorporate Xtrain into this rotation) and she said to use Burn Sets. However, I plan to Bis & Tris and Chest, Shoulders & Back earlier in the week, then on Saturday I will do the Burn Sets pre-mix that does the entire upper body. And I'll plug the other Xtrain workouts in (including 100 Rep Challenges) on the open days.

This is just my plan tho! Since I just started it and it is a long rotation, things could (and probably will) change as I go. Here is the rotation I currently have blocked out:

STS pyramid (Meso 1, 2, 3, 2, 1)
4 weeks Gym Styles (Hardcore Series rotation)
2 weeks Low Impact Series
4 weeks 4DS
2 weeks Shock Cardio Series
4 weeks Xtrain
STS Meso 2 & 3
2 weeks Pyramid (using Intensity & Body Blast series)
 
I Like your way of thinking Jengollf!
I've done STS 6.5 months, so I might cycle back down quickly (ie now do Meso 2 and 1 for a month each) - that'll get me through Jan and Feb. As you suggested, I'll then do the Hardcore rotation.
If Cathe posts another rotation for January, I may do that over the top of STS (I'm doing Oct rotation + STS currently).

I'm the sort of person who needs a plan, and who likes to tick things off a list - if I don't know what I'm doing I spend far too long considering my options! I also needs something that makes sense / is going to work / gives tangible results. Quite what those results are bothers me less, weirdly. I just need to see change.

Many thanks for the advice, as always,
Justine
 
Hi Justine,

When I did 4DS i did 4 days and added a total body ( high rep or power hour) at the end of the week cause i wanted to hit each muscle group twice. Feel free to sub a metabolic which cover all muscle group. Any cathe met does.

Jen and I are doing the same first segment she listed above consisting of meso 1-3,then 2 and 1. Jen is finishing the cycle with pyramid but I will be finishing with option I have given above.

I wish cathe design a new metabolic rotation as most of us requested. if she does, I will slot it in just after the last segment and do xtrain.

It is good that you are into planning. i can *not*operate without plan. It is just impossible for me not have a month or 3 month rotation drafted in advance. There is no way, for me, to randomly select a workout each day.

Justine, Feel free to join our check in should you wish to:):).

Kind Regards,
 
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