Thanks for the rotation! I do have one question....it's my understanding that Meso's build muscle easily, so why would a Meso need to repeat the weight sections twice? And for Endo's....I've been told build more muscle to burn more fat...so wouldnt an Endo benefit from repeating the weight segments twice instead of once?? I'm so confused....agghhh! And, by the way....HAPPY THANKSGIVING!!! I'm looking forward to the rotation!
I finally have time to answer these questions.
Stacy, the reason I have you doing the 4DS workouts twice is because these workouts only have 1 to 2 sets for each exercise. Meso's need at least 3 sets in the 8-10 rep range to build. With meso's the saying "less is best" is true, but you also have to give the body some kind of challenge. Doing 4DS only once through for building would not do the job.
Endo's need more cardio, not more weight work. Once they get their body to their goal weight, then they can build muscle.
I'm in!
I have a question though, overall I think I'm a meso. I'm quite short 4'9" and weigh less than 100 lbs. I am small boned, but not thin (I have curves). I carry any extra weight in my hips and thighs while my upper body leans out pretty easily. I'm newly 48 and these days it's extremely easy to for me to put on weight in my lower body and I've always had thigh issues. Should I go with the rotation as is, or make some adjustments?
Thanks so much for creating this rotation. I'm looking forward to giving it a try.
If you are a meso, just follow this as is. I think with two days of cardio and the floor work added into the leg workouts, this should tone up your lower body if you keep your eats clean. Do you know what calorie range you should be eating? Do you keep track of what you eat?
On the 26th you have GS shoulders is that just the shoulder work?
Hi Roxie. Yes, just do the shoulder work for this day. Then add in cardio and ab work.
Looks great Debbie!!
I've had gall bladder surgery and then a broken elbow and I'm ready to roll again!! This is my rotation starting today. Here's one question... when doing Day 1 4DS Back & Chest- Rounds 1 & 2 already repeat, do we repeat them again doing those exercises in those two rounds 4 times instead of 2??
Sami, yes, do them twice. The first 2 rounds are tough to get through but the last 3 only have two exercises in them. So doing rounds 1 and 2 twice through thoroughly fatigues the muscles for growth.
Debbie thanks. It's looks great. I have 2 questions.
1. Where would an apple fall in the body type family?
2. What if you fall into the half category? Half endo Half meso.
Jenn
Jenn, apple people are usually endo's I think. I have never been too good pin-pointing a specific "fruit" sized person. LOL! If you fall half endo half meso, just follow this rotation as planned.
I believe I'll be joining all of you as well. Debbie, thank you so much for your dedication to all this!!! YOU ROCK!
(Hi, Kathy G.....looking forward to hearing about ALL your running excursions again!
)
I do have 2 quick questions, for anybody willing to answer.
1.....the all-famous MORE cardio question....where, if anywhere, is extra ok?
2.....I'll be doing my 1RMs over the next week or 2, in prep for STS. It's not a problem to just toss in some 1RM tests, is it?
I'm pumped up and ready to go! See you all tomorrow!
Gayle
Gayle, if you want to add in more cardio just do the 4DS workouts once and add in a half hour of cardio on a few days. Don't over do it on the cardio, though. Or you can add in a half hour of cardio here and there during the week in the evenings if you want.
No, its not a problem to toss in some 1RM tests. Luckily with all the weight training I've done, I know my 1RM. There are calculators out there to help you figure them out too.
This may be a dumb question but...in weeks 1 and 3 when it calls for the 4 DS work do we just do the weight work and not the cardio on those DVDs?
Thanks!!
Yes, just the weight work.
Debbie -
For the Endomorph... basically you're saying that on week 1 we'd do the 4DS weight work 'as is' (no doubles) and add in 30 - 45 minutes of cardio... so we could do the workouts 'as is'... weights first, then cardio (so... Legs/Kickbox) and then on cardio days it should stay in the 30-45 minutes and not the hour-long cardio.
I assume that on weight days you can do the cardio later on in the day, correct?
Gibbee
Yes Gibbe, that is correct. Do the workouts as is or add in your own 30 minute cardio. And yes, drop the hour cardio days to only 30-45 minutes.
And yes, you can break these workouts up if you have too, although it's best do to it all at once.
Dani - Thanks for posting that breakdown.
