Marrietta I agree.. boy it has been busy here today
Terri here is the rotation I started last week. So far I am really enjoying it!! It is really nice to be using the GS again!! I really enjoy the band work!!
A-JOCK ROTATION
I think it's a full rotation you're after rather than mish-moshes of strength DVDs. If it's real mass-building you're after (and it's mass coupled with reduced fat stores that creates the "super toned up" look), here's my suggested schedule:
Week 1:
Slow And Heavy; one complete strength workout on non-consecutive days, getting in at least 4 hour-long cardio sessions in addition to that; at least one complete rest day and at least 4 total ab sessions (your choice for additional abs)
Week 2:
Gym Styles Series; one complete strength workout on non-consecutive days, getting in at least 4 hour long cardio sessions in addition to that; at least one complete rest day and at least 4 total ab sessions
Week 3:
Muscle Max, Push-Pull and Supersets workouts performed as originally produced on non-consecutive days, getting in at least 4 hour long cardio sessions in addition to that; rest day and abs as noted above
Week 4:
Pure Strength Series; one complete strength wokout on non-consecutive days, getting in at least 4 hour long cardio sessions in addition to that; rest day and abs as noted above
Week 5:
Pyramid Upper Body and Pyramid Lower Body on non-consecutive days, cardio as noted previously; rest day and abs as noted above
Week 6:
Circuit Max
HSTA
Hard Core Extreme circuit workout
Terminator's Gauntlet or Viper (your choice)
Boot Camp as produced
Two rest days; at least 4 ab sessions (Boot Camp included)
What I've tried to do is go hard on the split-set, true strength and mass workouts and then balancing with endurance-oriented workouts like MM, PP/SS etc., and then even more endurancey with a week of circuit-style workouts to give the muscles a real chance to breathe and build. Split-set training offers the most benefits when your goal is absolute strength and mass. Make sure to keep your cardio varied (in terms of type and impact) AND intense.
Check how you feel after week 6; you may be ready for an ultra-light week or indeed a week off. If you're rarin' to go again, start all over again with S/H week.
HTH - let me know what you think.
A-Jock
Annette Q. Aquajock
Legally Bald
Charlotte WOW you are really getting a workout today!! Plus mowing you go GIRL!! Hey and CONGRATS on you new job!! I am sure you will have some stories to tell
Susan us girls had alot of fun swinging!! We laughed and laughed. My DD6 got on my lap facing me and we swung like that for a while:7 Did you know swinging is very good for core.
Oh and don't ya just love the planks in S&H!! Since doing the TLT's I now can do Cathes plank work.. Before I was DYING!!
Dalllas happy to hear you foot is doing so well!! My dd had fun at her hunt!! All parents sent eggs with candy in them and then the teacher labeled each childs name on the egg. So the kids had so much fun getting A LOT of eggs.
Sabrina I am going to check out sparkpeople AFTER the holdiday:7 I wish I could clean up my eating, but then I feel like I am starving myself??
Christine I am doing the rotation above, but I really enjoy the FF of the TLT's so yesterday I just pulled out a TLT and did bits.. I think I am going to continue doing this from time to time??
Diane Sue jury duty sounds like such a bother!! I am so happy I have never been called upon!.
Hey I still have not got my workout in;( It will have to be tonight because right now I don't have the energy.
~Nicole
