Gym Style Series-Stand alone?

[just_another_jennifer]

Just wanted some thoughts/advice on how to proceed with the Gym Style series. For the past two months I have done S&H combined with some cardio each day (4 weeks) followed by FitnessFreak's August 05 Rotation (Highly recommended by the way ) (4 weeks)and after this week will be coming off 1 week of power yoga. This will be my first time exercising with the Gym Style series and was wondering if most of you use this alone with no cardio or whether you split it up and keep doing some cardio each day or several times a week along with it. What worked for you?

Thanks!
Jen

 

[teddy16410]

Jen-
Big fan of GS here! I use it as a 1 body part per day and either add an additional DVDs same part OR do it thru 2x. I like 20-25 minutes on each part to really feel the burn. It is only 1x a week after all}(

 

[kathryn]

When I did a GS rotation, I used GS (one upper body workout on day 1, legs on day 3, and the second upper body on day 5) with one interval cardio (IMAX2, for example) and one or two moderate, steady-state cardios.

What are your goals? That would determine somewhat what to do with GS and how to incorporate cardio. If you want to build muscle, then do each one once a week (as above) lifting to failure (ie: last 2-3 reps per set are tough, and you couldn't do another rep with good form) on most sets and keep cardio to a mininum (both in length, and by choosing less intense workouts).

If you want to burn fat and 'tone' muscle (basically maintain, without a lot of growth), then you might do each workout twice a week, and/or do more intense cardio with it. Also, doing a shorter cardio workout (20 minutes or so) before a GS workout, as an extended warm-up can help increase your metabolism a bit, and it will stay a bit higher during the workout.

 

[moni_stout]

Hi Jen!

I LOVE the Gym Style series and have seen a definite increase in the size and definition all over since using these. I am using them with the following rotation:

M: Cardio + Core work
T: GS: Chest & Tricep
W: Cardio + GS: Legs floorwork
T: GS: Back & Biceps (skip shoulders) + Core work
F: GS: Legs standing & GS: Shoulders (some DVD switching)
S: Cardio
S: Rest

I make sure that my 3 cardio sessions include 1 of the IMAXs, 1 kickbox style workout and 1 LowMax (a 45 minute premix). This works well for me because I don't have to spend 1.5 hours working out like I used to do. I am getting good results from cutting back my cardio to only 3 days for 30 - 45 minute sessions.

Also, after lifting weights I always follow it up with a whey protein shake.

I am sorry that I blabbed on way more than you asked about. I just love to talk about this stuff. I really enjoy reading what other people are doing to and what works for them.

Have a great day!
Monica

 

[teddy16410]

Monica-
I'm glad you "blabbed"! I love your rotation and will indeed try this one too! I have just recently lowered cardio to 3 days and am quite surprisingly LOVING the results!

 

[just_another_jennifer]

Traci-Wow! Never thought of the option of doing workout x 2 for same body part-probably thought body part would explode! I really love weights, so I may give it a try!

Kathryn-Thanks for the reality check and reminding me about what my goals are-I build muscle easily, so I am probably leaning toward fat loss and trying to increase metabolism-looks like I need to keep some cardio in!

Monica-Nice rotation! Would love to keep the cardio to a minimum and so glad to hear you are getting results from that! I feel like I probably should be doing all cardio, all the time and actually feel a little guilty about favoring weight training. How many weeks in a row do you stick with your rotation before changing up (if you even need to since it works for you)? P.S. Also love whey protein shakes and have hooked DH on them, too-next step, introduction to cathe's workouts-he is resisting me all the way right now!

 

[fit 4 life]

Thanks Monica, I am going to print this out. How long have you been doing the rotation?

Thank you,

Deb

 

[jistbrenda]

Hi, I would like to chime in if I may...I am also trying to find a rotation good for me with the gym style series. I want to lose but tone and build muscle strength. Small shapley muscles like cathe's. i recently bought butts and gutts and ab hits and some others of cathes workouts. but I want to use gym style for sure. I hate cardio I know i need some but the min. i have to do would suit me:^). I have been looking and looking and posting but can't figure it out... so.. any help would be greatly appreciated!!!! Thanks Brenda

 

[NP]

"I want to lose but tone and build muscle strength...I hate cardio, I know I need some, but the min. I have to do would suit me."

Hi Brenda,
I'm sorry to say..yes you need cardio. Not only to keep your heart and lungs in check, but even more so if you want to lose weight. Try to find an activity you like, doesn't have to be on DVD, as long as it keeps your heart rate between 60% to 80% of your "Max. Heart Rate". You need 20 consecutive minutes for the cardiovascular system, and a little longer (about 40 minutes) to start losing fat. Could be mountain biking, swimming, dancing, you get the picture...You should aim for at least 3 times per week.

As for the muscle, here is a breakdown:
6-12 slow reps = builds muscle size
less than 6 slow reps = increases strength
1-12 explosive reps = increases power(rapid strength)
more than 12 reps = increases endurance

You should work on each body part twice a week to see results.

So the bottom line is, find a combination of workouts that work for you. Just remember to switch it up every few months to keep your body guessing, adjusting...and improving!

Hope this helps a little, good luck, NP.

 

[timwatt]

>Jen-
>Big fan of GS here! I use it as a 1 body part per day and
>either add an additional DVDs same part OR do it thru 2x. I
>like 20-25 minutes on each part to really feel the burn. It is
>only 1x a week after all}(


Fantastic idea! Why didn't I think of that? I could do one body part from both GS and S&H in one day to really feel the burn!

 

[mabdoo]

You beat me to the punch. I was going to ask if anyone did one body part per day using GS 2x. I am having trouble finding the right mix for me. I just had my second daughter and need to lose about 15 pounds. I don't know how much cardio vs weight work to do. I could not work out while pregnant and am starting from scratch. I want to build shapely muscles while getting rid of the flab at the same time. I have both GS (just the two upper body workouts...I use B & G or Legs and Glutes for legs) and the Pyramids (which I love). Any suggestions? Also, has anyone used any of the GS premixes? Thanks so much.