GS DVD's rotation question

[Madison511]

Ok I usually try to alternate my lifting DVD's and go from one body part to split days ect..... and just do whatever cardio (ie running, Cathe, ect...) So I want opinions on the Gym Style workouts (which I have) and since reading the back of the DVD Cathe states that you can do the workouts one or two times per week so I was wondering how I could do them twice a week: I thought of 2 options (but am open to more)

MONDAY: GS Back, Shoulders, Biceps
TUESDAY: GS Chest and Triceps
WED: GS Back, Shoulders, Biceps
THURS: GS Chest and Triceps
FRI : I would do legs ....(I don't have the leg one but I would do the B&G's one)
and then would that be enought weight work for the week or should I do a total body one...ie Muscle Max on Saturday with Sunday as an OFF day?????

OR
MONDAY: GS Back, Shoulders, Biceps
TUESDAY: OFF (just cardio)
WED: GS Chest and Triceps
THURS: OFF (just cardio)
FRI: GS Back, Shoulders, Biceps
SAT: OFF (just cardio)
Sun: GS Chest and Triceps
If I do this one then I do them each 2 times a week but I don't have anytime for legs or for a full body workout...which I usually do one on the weekend. What do you guys think???? Thanks in advance

 

[CHARLIZEBOND]

Hi there,

The first rotation looks ok but I would not add another total body workout on Saturday. You'll burn out fast and wouldn't be giving your body enough time in between weights workouts. Another approach, would be to do GS series once a week, B&G, and adding an all over body routine such as Muscle Max. Just up your weights as you get stronger to keep it challenging and to keep gaining from it. You might also want to space out two upper body workouts back to back. So you can do Back, Shoulders, Biceps on Monday and then do B&G on Tuesday. Wednesday Chest and Triceps and so on. That way you can give it your all each time you do your upper body.

Good luck!!!

Rita

 

[kathryn]

I don't like the first one at all. I wouldn't do the two upper-body workout back-to-back, as that could be too much for the shoulders (which are worked when you work the chest, as well as in the back/shoulders/biceps workout, so basically, you are stressing the shoulders 4 days in a row, which can lead to lack of growth at best, and overuse injuries at worst: as a general rule, I NEVER do a shoulder workout the day before or after chest, and my shoulders thank me for it).

The second rotation looks better, but there's no lower body work!

Personally, I wouldn't do GS workouts twice a week, because I'd want more recovery time overall, for better results: remember, muscle growth occurs when resting, and if there's not enough recovery allowed, it will hamper your results.

I'd either stick with GS once a week (upper body 1 on day 1, lower body on day 3, and upper body 2 on day 3, leaving good recovery time for the upper body this way), or , if you really want to do a full body workout, something like : GS upper body 1 day 1, optional GS lower body day 2, GS upper body 2 day 3, day 4 cardio, day 5 full body workout.

Another thing you could do is to stop thinking of a workout 'week' as necessarily being 7 days. Make your own 'week'. You could get in 2 workouts of each GS DVD, as well as the full-body workouts you like, by doing something like this (this makes a 10-day 'week', which you can repeat. Just adapt the concept to your preferences for days off, cardio days, etc.):

Day 1 GS upper body 1 (or 2--you can alternate from week to week)
Day 2 cardio
Day 3 GS legs
Day 4 off/stretch/yoga
Day 5 GS upper body 2 (or 1)
Day 6 cardio
Day 7 off
Day 8 full body workout
Day 9 cardio
Day 10 off/stretch/yoga

HTH!

 

[deanie]

I agree with Kathryn.
Great suggestion for the 10 day week. I never thought to do thatI like it.
Deanie