Educated Crowd PUB/PLB DVD question

[pat1949]

Hi. I finally got my very FIRST Cathe DVD. I took the plunge and bought a DVD/VHS combination unit. My first Cathe DVD is the PLB/PUB.

What's the best way to use this series for the main goal of increase shaping of both the upper and lower body? Is there a suggested rotation for this?

What's the reason for premixes of PUp only and PDown only?

I'm somewhat confused about how to proceed with this one, and I'm sure once I get going, it'll be terrific.

Can anyone advise? (I'll post this on Cathe's forum too. I know she prefers folks not to answer there and I enjoy hearing from many people's views.)

Thanks!

Pat

 

[stayfit]

Hi Pam , here you have the chaptering of the dvd.

DVD chaptering - Cathe Friedrich: Pyramid Upper Body, Pyramid Lower Body

These workouts follow the full pyramid system: 12 reps with your lightest weight (set 1), 10 reps with your medium weight (set 2), 8 reps with your heaviest weight (set 3), 10 reps with your medium weight (set 4), and 12 reps with your lightest weight (set 5). The upper body work is done in supersets, with the exception of shoulders (the shoulders get three exercises). This means that you’ll do set 1 of each exercise for that upper body part before moving on to set 2, and so on. The lower body work only contains one superset: squats/plie squats.

Menus

Main Menu

From this menu, select PUB, PLB, or the chapters, mix & match, or premix menus for PUB or PLB. This menu also allows you to select a total body bonus combo.

PUB sub-menus

Chapters
warmup
chest
back
shoulders
triceps
biceps
stability ball
stretch
Mix and Match: This menu allows you to select any set (1-5) from the workout, stretch segments, or the stability ball (abs) segment. The DVD will return to the mix & match menu after your selection has played.
PreMix menu: choose Pyramid Up or Pyramid Down

PLB sub-menus

Chapters
warmup
leg press
lunges
squats
deadlifts
calves
stability ball
stretch
Mix and Match: This menu allows you to select any set (1-5) from the workout, any of the stability ball (floor work) chapters, or the final stretch. The DVD will return to the mix & match menu after your selection has played.
PreMix menu: choose Pyramid Up or Pyramid Down


PreMix Combos

Before each section (chest, lunges, etc.) of the pre-mixed PUB and PLB workouts, a screen appears that tells you which upper body part or lower body exercise is next, and what poundage Cathe will start with. The PUB Pyramid Up workout doesn’t include stretches during the workout, but PUB pyramid down does. Both PLB premix workouts give you time to change your barbell between sets. Note: times for the upper body and lower body workouts include transition screens, barbell changes, etc. even though I’ve generally omitted these chapter numbers from the lists.

PUB Pyramid Up: (39:42)
warmup (3:28)
upper body (22:31)
abs (7:54)
stretch (4:12)
This workout is title 8. Here are the chapter numbers:
1) warmup (3:28)
3-5) chest sets 1-3 (3:46)
8-10) back sets 1-3 (4:45)
13-15) shoulders sets 1-3 (4:55)
18-20) triceps sets 1-3 (4:07)
23-25) biceps sets 1-3 (5:03)
27) abs (7:54)
28) stretch (4:12)

PUB Pyramid Down: (41:03)
warmup (3:28)
upper body (25:24)
abs (7:54)
stretch (4:12)
This workout is title 9. Here are the chapter numbers:
1) warmup (3:28)
3-5) chest sets 3-5 (4:49)
6) chest stretch
8-10) back sets 3-5 (4:49)
11) back stretch
13-15) shoulder sets 3-5 (4:58)
16) shoulder stretch
18-20) triceps sets 3-5 (3:56)
21) tricep stretch
23-25) biceps sets 3-5 (5:01)
26) bicep stretch
28) abs (7:54)
29) stretch (4:12)

PLB Pyramid Up: (39:36)
warmup (4:26)
standing leg work (18:20)
floor leg work (12:43)
stretch (4:07)
This workout is title 4. Here are the chapter numbers:
1) warmup (4:26)
3-5) leg press sets 1-3 (3:42)
8-10) lunges sets 1-3 (3:56)
13-15) squats/plie squats sets 1-3 (3:38)
18-20) deadlifts sets 1-3 (3:08)
22) calves + brief stretch (3:57)
24-27) floor leg work (12:43)
28) stretch (4:07)

PLB Pyramid Down: (38:57)
warmup (4:26)
standing leg work (21:05)
floor leg work (12:32)
stretch (4:07)
This workout is title 3. Here are the chapter numbers:
1) warmup (4:26)
3-6) leg press sets 3-5 (3:31)
8-11) lunges sets 3-5 (3:30)
13-16) squats/plie squats sets 3-5 (3:18)
18-21) deadlifts (2:58)
23) calves + brief stretch (3:52)
25-28) floor work with the stability ball (12:32)
29) stretch (4:07)

Bonus Combo: upper and lower body (53:19)
warmup (4:26)
workout (44:43)
stretch (4:10)
This workout is title 10, and contains some upper body work from PUB and some standing leg work from PLB. All of the exercises follow the pyramid up format.This workout has no chapters. Here are the exercises included:
warmup from PLB
squats/plie squats sets 1-3
leg presses sets 1-3
chest: fly/press sets 1-3
back: pullover/rows sets 1-3
leg presses sets 1-3
lunges sets 1-3
shoulders: rear/side/front raise sets 1-3
deadlifts sets 1-3
calves
triceps: kickbacks/overhead extension sets 1-3
biceps: hammer curls/curls sets 1-3
stretch from PLB



Chaptering

Pyramid Upper Body: title 6 (59:00)
4) warmup (3:29)

chest fly/press
6) set 1 (1:29)
7) set 2 (1:15)
8) set 3 (1:02)
9) set 4 (1:17)
10) set 5 (1:30)
11) chest stretch (0:18)

back: pullover/db row
13) set 1 (1:33)
14) set 2 (1:41)
15) set 3 (1:31)
16) set 4 (1:46)
17) set 5 (1:32)
18) back stretch (0:34)

shoulders: rear/side/front raise
20) set 1 (1:22)
21) set 2 (1:36)
22) set 3 (1:57)
23) set 4 (1:35)
24) set 5 (1:26)
25) shoulder stretch (0:23)

triceps: kickback/overhead extension
27) set 1 (1:16)
28) set 2 (1:19)
29) set 3 (1:32)
30) set 4 (1:20)
31) set 5 (1:04)
32) tricep stretch (0:26)

biceps: hammer curl/curl
34) set 1 (1:56)
35) set 2 (1:36)
36) set 3 (1:31)
37) set 4 (1:39)
38) set 5 (1:51)
39) bicep stretch (0:36)

40) ab work with the stability ball (7:54)

41) final stretch (4:12)


Pyramid Lower Body: title 1 (51:51)
6) warmup (4:26)

leg press
8) set 1, change bb (1:29)
9) set 2, change bb (1:13)
10) set 3 (0:51)
11) change bb
12) set 4, change bb (1:12)
13) set 5 (1:02)

static lunges
14) change bb
15) set 1, change bb (1:25)
16) set2, change bb (1:12)
17) set 3 (0:53)
18) change bb
19) set 4 (1:15)
20) set 5 (1:05)

squats/plie squats superset
21) brief intro
22) set 1, change bb (1:23)
23) set 2, change bb (1:04)
24) set 3 (0:45)
25) change bb
26) set 4 (1:13)
27) set 5 (1:00)

deadlifts
28) brief intro
29) set 1, change bb (1:19)
30) set 2, change bb (0:53)
31) set 3 (0:42)
32) change bb
33) set 4, change bb (1:05)
34) set 5 (0:53)

35) calves + brief stretch (3:52)

floorwork with the stability ball
37) hamstrings (4:15)
38) inner thigh (2:39)
39) glutes (2:05)
40) outer thigh (3:27)

41) stretch (4:07)



I have this dvd but I have done only the whole PUB and the whole PLB or the stability ball part of the PLB. I have not used the premixes.




Mariángeles a spanish terminator junkie.

 

[pat1949]

That's helpful Stayfit.

Can you tell me what is the reason you do only the whole PUB and the whole PLB? Is it related to your workout goals? Or is it something else?

I appreciate the detail layout and in particular pointing me to a total body workout chapter. I might start with that one.

Pat

 

[mtnmom99]

Pat,

Many people do the pyramid up or down methods as an add-on to other workouts, or if they are short on time. When you only do 60% of the pyramid like that, you can go a bit heavier with the weights. I like to do the pyramid down premix using my heaviest weight selection for the 8-count and 10-count set, then drop to my mid-weight for the 12-count set.

The floorwork on PLB, as well as the ab work on PUB, also make great add-ons.

You'll find what works best for you.

-Diane

 

[hippahips]

I like to use PUB for strength work, so there are days when I do only chest/back or shoulders/tri/bi, but with heavier weights, especially for chest and back. I go heavier with shoulders except for the raises which works out the anterior delts. I match Cathe's weights in the tri/bi work, although sometimes I use a barbell for bicep curls. When I break down PUB this way, I also take rests between sets.

Sometimes I use PUB for endurance work, so I do the workout the way Cathe does. I also use PLB as an endurance workout and I go 5 lbs. below what Cathe uses, and go with the flow of the workout; hardly any rest between sets.

I prefer to use the Pyramids with the PS series in my rotations, but there are many ways to use Pyramids. When you say "increase shaping", I read that to mean you want more definition (as opposed to bulk and size) in your upper and lower body. If so, I'd suggest using the workouts the way Cathe does, which is more endurance style. I started out using less weight and worked up to her weights. After that, I started breaking down the workout to suit my needs. You don't have to do the workouts as fast as Cathe does. Feel free to use your pause button.

Pinky

 

[pat1949]

Pinky thank you for more suggestions! And yes, your read on my wanting more definition (not size and not bulk!) was totally on target. Your direction on how to use this PUB/PLB is quite helpful for that.

And trust me - I'm no stranger to the pause button with Cathe!

I'm looking forward to the results.

Thanks again.

Pat

 

[stayfit]

Hi Pat.I usually don't love the strenght workouts except S & H.I prefer the endurance weights workouts. I love the upper body premix of ME, PH and CTX split .

I have to change the weights of my dumbbells lot of times during PUB and it is very boring too. I have to invest my money in a set of dumbbells.

I usually uses the PUB during the Cathe's rotation and she dosen't use the premixes in her rotations. For strenght I prefer the S and H workouts. I think that the slow manner and the concentration you need during these workouts is better to gain strenght.




Mariángeles a spanish terminator junkie.