Eileen (aka Pochacco)

[dss62467]

Hey Eileen - I modified my rotation and want to see if it's better suited to building that elusive muscle. I went on to www.Stumptuous.com to get a little insight on the cardio thing, and she suggests no more than 2-3 20 minute cardio workouts per week, if you're trying to increase muscle mass.

So....
Day 1) Chest & back, abs, 1/2hr. cardio
Day 2) Shoulders & Legs, yoga
Day 3) Biceps & Triceps, 1/2 hr. cardio
Day 4) Yoga & abs
Day 5) Chest & Back, abs
Day 6) Biceps & Triceps, 1/2 hr. cardio
Day 7) Shoulders & Legs, yoga
Day 8) Rest (maybe Stretch Max)

I am putting yoga in alot because I have had a problem with the range of motion in my hips, and it has really been helpful since I started incorporating it. Plus...it just feels good. The 1/2 cardio includes the warm-up.

Thanks!

 

[Pochacco]

Hi Donna,

Wow the new rotation looks awesome. You've definitely reduced the frequency of the cardio and now you are working each body part only twice a week. Plus you have a real REST DAY! Although I'd probably throw stretch max in after a cardio because you want your muscles to be warmed up and pliable for stretching.

Thanks for letting me know about the yoga. If it feels great for your range of motion, then by all means go for it!

Let me know how the results of this rotation go since my rotation is somewhat similar to yours (I'm doing the S&H series but only working out every other day and adding on 1 hr of cardio 2x a week plus StretchMax and CoreMax)


Eileen

 

[wendymin72]

Hey ladies.

I don't mean to hijack this thread...I just have a quick question...I'm curious...when doing a rotation like this with so little cardio...is it suggested that you pay closer attention to your eating habits as you are likely not to burn as many calories doing mainly weight training as you would if you did more cardio? I have always been afraid to reduce my cardio to such a low level for this reason....

TIA!

~Wendy~

I smoked my last cigarette on March 17, 2004 at 10:00 pm!

http://lilypie.com/days/050519/1/0/1/-5/.png[/img]
EDD: 05/19/05

 

[dss62467]

Hi Wendy - I've been afraid of the same thing and have always kept the 3-4 days of cardio in my rotations, which is why Eileen gave me "the business" in my previous thread. ha ha.

Actually, if you go to: http://www.stumptuous.com/weights.html, she explains how the idea that you need that much cardio to maintain your weight is a myth. So...I'm going to give it a shot. If I gain a little fat, well, then I'll just do a fat-burning rotation for a month. It's not really that hard for me to lose weight.

I just really want to see if I can get a bit more definition to my build. I'm strong, but you can't tell by looking at me.

 

[wendymin72]

TY Donna!

~Wendy~

I smoked my last cigarette on March 17, 2004 at 10:00 pm!

http://lilypie.com/days/050519/1/0/1/-5/.png[/img]
EDD: 05/19/05

 

[Pochacco]

Wendy it really depends upon your goals. If you want to lose weight, then focus more on cardio, circuit, and interval style workouts. If you really feel that you will gain weight by reducing the # of cardio days, then by all means Don't! I believe clean eating should always apply whether you're losing weight or building muscle.

Everyone is different. For Donna and myself who are ectomorphs, we don't really need to lose weight but we really have to focus on building muscle. Doing too much cardio will impede our muscle building efforts. But of course, once this rotation is over, I will go back to cardio 4-5x a week and supplement it w/ more muscle endurance workouts.

I think it's a good idea for everyone to mix up their workouts every now and then. The body grows so accustomed to the same routine that it will no longer respond to weight loss or muscle development. By shocking your body w/ different workout routines every month or so, you're more likely to get the results you want and break out of that plateau.

Eileen