Ann,..here is some of the 1 body part/day routines I have done
Hi Ann-
I am a huge fan of the one bodypart/day program. For my body type, I seem to always see the most results when I train this way. (For the record, I am more of a "pear", and I have had to work really hard to get the muscles that I have. I also have a tendency to gain weight easily.. but it could be that I also LOVE food, and am a sales rep for a manufacturer of dessert products!!
Anyways, I digress..
There is a couple of ways you can do this type of workout w/ the Cathe tapes, if you are game to try them. I try to keep my workouts to an hour, give or take.
If you have the S and H series, I like to split these up into doing one bodypart per day. That gives you a half hour of strength training each day. Then I will tack on a 1/2 hour of some type of cardio.. The CTX cardio portions are great to use there. Or run or walk for a 1/2 hour. That gives you a six day rotation , w/ one day of rest. Also, if you do this, I would suggest putting at least 2 days between your chest work and shoulder work for maximum recovery time.
As far as length of time on this rotation, I will do this one for about 6 weeks. I think Cathe suggests to only do a S and H rotation for about 3 weeks. But for me, I don't get as burnt out and seem to be able to maintain focus if I am only training one bodypart /day.
Also, if your focus is building strength, make sure to do the weight work first, cardio second when doing this regimen.
If you are thinking about doing the PS/CTX rotation, I will tell you what I have done so far. Since I am only 3 weeks into it, I can't give you a complete review, but so far I really like it and am liking the new definition that seems to be popping out.
For upper body, I have been doing one bodypart from PS, then do the same body part from CTX. Then I do about a 1/2 hour of cardio. For my lower body day, I will do either Leaner Legs and tack on some cardio, or I will do 1/2 of the PS legs tape and then tack on some cardio to that. Depending on how I feel that day, depends on if I do the standing or floor work portion of that tape. For abs, I do them 3-4 days a week using the ab portions of either the CTX or PS tapes. I always try to get in at least one of the ab workouts that have plank/core work on them, though. Those always kill me!!
My thinking on combining the PS/CTX tape when I decided to do this was that it would give me a good balance of strength and endurance type training in one workout. My theory is that I would build some bulk with the heavy strength work of PS, and then cut/lean it out with the endurance work of CTX. I will let you know how my theory holds out after another 3 weeks or so. I can tell you, that I am fried by the end of the strength work and am glad that I have a whole week of recovery til I have to work that body part again!
After this rotation, I may try to figure out some way to workout the pyramid tapes into a one body part/day. Not quite sure yet on how to work that. I am anxiously waiting for Cathe's Body Blast tapes to get here, so that idea may go on the back burner for a while!
Sorry for the long note. If you have any questions, or want any more details let me know. Keep me posted on your progress. I will be curious to see how it fares for you!
Happy lifting! Lynn
