I have a question regarding combining workouts. Is there a way to combine 1 muscle per day but also fit in a full body workout? What about doing GS or PS type of rotation and fitting in a full body? I've read that cathe does the 1 body part per day as well as 1 total body weight workout but i'm unsure how to set this up. any advice?
combining workouts
- Thread starter kariev
- Start date
kathryn
Cathlete
It would be pretty difficult to do a one-body-part-per-day routine as well as a full-body workout in the same week, if you stick to a strict '1-body-part-per-day" split. Chest, back, shoulders, biceps, tricps, legs take up 6 days all by themselves, so there would be no room for a full-body workout (very unwise to do it on day 7, meaning you'd work one body part two days in a row).
Instead, you could do an 'almost one body part per day,' giving the larger muscle groups a day of their own, and combining smaller muscle groups. Something ike this:
Day 1: back
Day 2: chest
Day 3: legs
Day 4: shoulders and arms
Day 5: off or cardio
Day 6: full body workout
Day 7: off
Or, you could forget the traditional 7-day week and just rotate through workouts like this:
Day 1: back
Day 2: chest
Day 3: legs
Day 4: shoulders
Day 5: biceps
Day 6: triceps
Day 7: off (off from weight training, but cardio would be fine)
Day 8: full body
Day 9: off
Then start oer on day 10
You could also combine biceps and triceps in one workout, since they are the smallest muscle groups and don't need as much time dedicated to them as larger muscle groups (and they get worked with other muscles as well), which would give you an 'eight-day week'.
HTH!
Instead, you could do an 'almost one body part per day,' giving the larger muscle groups a day of their own, and combining smaller muscle groups. Something ike this:
Day 1: back
Day 2: chest
Day 3: legs
Day 4: shoulders and arms
Day 5: off or cardio
Day 6: full body workout
Day 7: off
Or, you could forget the traditional 7-day week and just rotate through workouts like this:
Day 1: back
Day 2: chest
Day 3: legs
Day 4: shoulders
Day 5: biceps
Day 6: triceps
Day 7: off (off from weight training, but cardio would be fine)
Day 8: full body
Day 9: off
Then start oer on day 10
You could also combine biceps and triceps in one workout, since they are the smallest muscle groups and don't need as much time dedicated to them as larger muscle groups (and they get worked with other muscles as well), which would give you an 'eight-day week'.
HTH!
thanks, i like the first rotation so my question would be what should i do cardio on day 1 and 2? i was also thinking of doing this
monday: GS chest and tri with 20 min interval run
tuesday: GS legs with GS shoulder section
wednesday: GS back and bis with 20 min interval run
thursday: 45 min cardio (Imax 2 or 3)
friday: total body
saturday: 45 min cardio different from thursdays.
monday: GS chest and tri with 20 min interval run
tuesday: GS legs with GS shoulder section
wednesday: GS back and bis with 20 min interval run
thursday: 45 min cardio (Imax 2 or 3)
friday: total body
saturday: 45 min cardio different from thursdays.
kathryn
Cathlete
For cardio, you could do about a 30-minute workout before your weight work, which will also serve as a warm-up. There are quite a few premixes that could fit the bill, or just doing the first 30 minutes of a cardio workout, or any of the cardio from CTX, if you have it, or the new series. That would keep your total workout time to under an hour (since the body part work would take from 15-30 minutes, depending on how much you want to work it).
FYI: not necessary to bump. Unread posts always show up as marked whenever someone logs on. (And I personally find bumping rather annoying, and am sorely tempted to not post replies to 'bumpers'!;-) )
FYI: not necessary to bump. Unread posts always show up as marked whenever someone logs on. (And I personally find bumping rather annoying, and am sorely tempted to not post replies to 'bumpers'!;-) )
kathryn
Cathlete
>monday: GS chest and tri with 20 min interval run
>tuesday: GS legs with GS shoulder section
>wednesday: GS back and bis with 20 min interval run
>thursday: 45 min cardio (Imax 2 or 3)
>friday: total body
>saturday: 45 min cardio different from thursdays.
YMMV, but I personally wouldn't do chest/shoulders/back on consecutive days. Shoulders are also worked on chest and back moves, and not giving them sufficient recovery can lead to either lack of progress or even injury.
>tuesday: GS legs with GS shoulder section
>wednesday: GS back and bis with 20 min interval run
>thursday: 45 min cardio (Imax 2 or 3)
>friday: total body
>saturday: 45 min cardio different from thursdays.
YMMV, but I personally wouldn't do chest/shoulders/back on consecutive days. Shoulders are also worked on chest and back moves, and not giving them sufficient recovery can lead to either lack of progress or even injury.
banslug
Cathlete
Funny you should ask this, since I just figured out my own little rotation that I'm trying out. It's not really a 'one body part per day' rotation, but it's close enough for THIS cardio junkie! I've made my 'week' and 8-day week instead of the traditional 7 day week; lol.
Here's what I've got going:
Day 1: GS Legs & Shoulders (started this today)
Day 2: cardio of choice
Day 3: GS Chest & Tri
Day 4: cardio of choice
Day 5: GS Back & Bi
Day 6: cardio or rest
Day 7: Muscle Max
Day 8: rest
Gayle
Here's what I've got going:
Day 1: GS Legs & Shoulders (started this today)
Day 2: cardio of choice
Day 3: GS Chest & Tri
Day 4: cardio of choice
Day 5: GS Back & Bi
Day 6: cardio or rest
Day 7: Muscle Max
Day 8: rest
Gayle
>For cardio, you could do about a 30-minute workout before
>your weight work, which will also serve as a warm-up. There
>are quite a few premixes that could fit the bill, or just
>doing the first 30 minutes of a cardio workout, or any of the
>cardio from CTX, if you have it, or the new series. That would
>keep your total workout time to under an hour (since the body
>part work would take from 15-30 minutes, depending on how much
>you want to work it).
>
>
>
>FYI: not necessary to bump. Unread posts always show up as
>marked whenever someone logs on. (And I personally find
>bumping rather annoying, and am sorely tempted to not post
>replies to 'bumpers'!;-) )
thanks for the bumping advice. i will keep this in mind
;-)
>your weight work, which will also serve as a warm-up. There
>are quite a few premixes that could fit the bill, or just
>doing the first 30 minutes of a cardio workout, or any of the
>cardio from CTX, if you have it, or the new series. That would
>keep your total workout time to under an hour (since the body
>part work would take from 15-30 minutes, depending on how much
>you want to work it).
>
>
>
>FYI: not necessary to bump. Unread posts always show up as
>marked whenever someone logs on. (And I personally find
>bumping rather annoying, and am sorely tempted to not post
>replies to 'bumpers'!;-) )
thanks for the bumping advice. i will keep this in mind
;-)
>Funny you should ask this, since I just figured out my own
>little rotation that I'm trying out. It's not really a 'one
>body part per day' rotation, but it's close enough for THIS
>cardio junkie! I've made my 'week' and 8-day week instead of
>the traditional 7 day week; lol.
>
>Here's what I've got going:
>
>Day 1: GS Legs & Shoulders (started this today)
>Day 2: cardio of choice
>Day 3: GS Chest & Tri
>Day 4: cardio of choice
>Day 5: GS Back & Bi
>Day 6: cardio or rest
>Day 7: Muscle Max
>Day 8: rest
>
>Gayle
do you feel like going this long will casuse you to feel tired by the end of the rotation? I find that on my 6th day i'm pretty tired and looking forward to my rest day (7th day). i do like the rotation though b/c it allows each of the workouts to be performed on one day. please let me know how it goes b/c i'm curious to know your response to an 8 day rotation
>little rotation that I'm trying out. It's not really a 'one
>body part per day' rotation, but it's close enough for THIS
>cardio junkie! I've made my 'week' and 8-day week instead of
>the traditional 7 day week; lol.
>
>Here's what I've got going:
>
>Day 1: GS Legs & Shoulders (started this today)
>Day 2: cardio of choice
>Day 3: GS Chest & Tri
>Day 4: cardio of choice
>Day 5: GS Back & Bi
>Day 6: cardio or rest
>Day 7: Muscle Max
>Day 8: rest
>
>Gayle
do you feel like going this long will casuse you to feel tired by the end of the rotation? I find that on my 6th day i'm pretty tired and looking forward to my rest day (7th day). i do like the rotation though b/c it allows each of the workouts to be performed on one day. please let me know how it goes b/c i'm curious to know your response to an 8 day rotation