I may be a bit crazy... (my take on the Body Building rotation)

[Kellyro77]

I think I'm going to be setting up a series of rotations that are going to take me through the entire year after I've finished with the 15-week STS rotation.

When I was poking around looking at other optional rotations that included STS, I came across the Body Building rotation thread. I was interested in @vivbc 's suggested updated rotation that she posted in the thread and thought "hmmm, maybe I can do this".

Posting it here again, but wanted to make sure to link back to the original post above, too, for context and credit to viv.

Sts 2.0 using 3-4 months rotation
Week off
Cathe's May 2022 rotation
Split Fit for two weeks
Cathe's January 2019 rotation
Two weeks cardio,
STS meso 2&3

Now, I'm not aiming for the original poster's goal of a body building physique - I'm just not disciplined enough either with what I eat or potential extra rest days to manage it. BUT, I felt like this would be a fun goal to aim for. It also includes some Fit Split workouts in it, which I've not done yet (recently purchased the set with the clearance sale).

In looking at this, this rotation will ultimately take me through the rest of the year after I finish up with STS.

I'm tweaking the rotation a bit in a couple ways:

#1 The rotation starts off with STS 2's 12-week rotation. Since I'm in the middle of the original STS, that's how this rotation is starting for me.

#2 After I finish this first round of STS, I'm going to throw in two weeks of STS 2's Body Parts only workouts, found in that series' User's Guide in the last half of the 8-week rotation. Instead of doing Body Parts for 4 weeks, though, I'll be doing them for 2. I'm doing this because I'm intensely curious to see what my strength will be looking like after having completed STS - wondering if I'm going to be lifting heavier for all the STS 2 Body Parts workouts since the last time I did them.

After the STS 2 BP-only workouts, I'll take an active recovery week and then jump into the rest of the rotations as suggested.

#3 I'm going to add in another rest week between the suggested 2-week Fit Split rotation and January 2019 rotation. Then, right in the middle of the January 2019 rotation is when I'll be traveling abroad where during at least one week I'll be doing a lot of walking to tour scenery and then another week will be a biking trip (low-key, though - not cardio intense).

#4 When I get back from my vacation, I'll finish the last half of the 2019 rotation.

#5 I'm going to be on the fence whether I do only cardio for 2 weeks (curious what other's thoughts are on this)

After, I'll finish up with the suggested STS Mesos 2 & 3 rotation.

I'm on the fence about the cardio-only rotation because my trip abroad is going to have quite a bit of movement in it - I'm just not sure it's going to have much cardio intensity. I'm wondering if those two weeks are honestly going to be a couple of weeks of just nice, active recovery (I'm wary I may be indulging quite a bit while traveling, too, enjoying local cuisine).

Again, since I'm not aspiring to have a bangin' physique from this rotation, I kind of feel like missing the two weeks of only cardio isn't going to have a big impact. (As ever, my goals when doing any rotation are to just challenge my body and keep physically fit for the purpose of enjoying life.)

There's also plenty cardio sprinkled through all the other rotations, anyway.

I did also tweak all the rotations in throw in an extra day of active recovery or mobility every-other week so I don't risk burn-out. And, since I don't have all the titles in the suggested rotations, I'm subbing them with other workouts like some of the Cathe LIVEs that I've downloaded, and the LMRE pre-sale bonus heavy upper and lower body workouts.

Has anyone here tackled the Body Building rotation? Or is 37 weeks of workouts (I think I mathed that right) too big of a hassle that you'd rather not commit to? If so, what was your take on two weeks of only cardio?

 

[DeannaTS]

I think I'm going to be setting up a series of rotations that are going to take me through the entire year after I've finished with the 15-week STS rotation.

When I was poking around looking at other optional rotations that included STS, I came across the Body Building rotation thread. I was interested in @vivbc 's suggested updated rotation that she posted in the thread and thought "hmmm, maybe I can do this".

Posting it here again, but wanted to make sure to link back to the original post above, too, for context and credit to viv.


Now, I'm not aiming for the original poster's goal of a body building physique - I'm just not disciplined enough either with what I eat or potential extra rest days to manage it. BUT, I felt like this would be a fun goal to aim for. It also includes some Fit Split workouts in it, which I've not done yet (recently purchased the set with the clearance sale).

In looking at this, this rotation will ultimately take me through the rest of the year after I finish up with STS.

I'm tweaking the rotation a bit in a couple ways:

#1 The rotation starts off with STS 2's 12-week rotation. Since I'm in the middle of the original STS, that's how this rotation is starting for me.

#2 After I finish this first round of STS, I'm going to throw in two weeks of STS 2's Body Parts only workouts, found in that series' User's Guide in the last half of the 8-week rotation. Instead of doing Body Parts for 4 weeks, though, I'll be doing them for 2. I'm doing this because I'm intensely curious to see what my strength will be looking like after having completed STS - wondering if I'm going to be lifting heavier for all the STS 2 Body Parts workouts since the last time I did them.

After the STS 2 BP-only workouts, I'll take an active recovery week and then jump into the rest of the rotations as suggested.

#3 I'm going to add in another rest week between the suggested 2-week Fit Split rotation and January 2019 rotation. Then, right in the middle of the January 2019 rotation is when I'll be traveling abroad where during at least one week I'll be doing a lot of walking to tour scenery and then another week will be a biking trip (low-key, though - not cardio intense).

#4 When I get back from my vacation, I'll finish the last half of the 2019 rotation.

#5 I'm going to be on the fence whether I do only cardio for 2 weeks (curious what other's thoughts are on this)

After, I'll finish up with the suggested STS Mesos 2 & 3 rotation.

I'm on the fence about the cardio-only rotation because my trip abroad is going to have quite a bit of movement in it - I'm just not sure it's going to have much cardio intensity. I'm wondering if those two weeks are honestly going to be a couple of weeks of just nice, active recovery (I'm wary I may be indulging quite a bit while traveling, too, enjoying local cuisine).

Again, since I'm not aspiring to have a bangin' physique from this rotation, I kind of feel like missing the two weeks of only cardio isn't going to have a big impact. (As ever, my goals when doing any rotation are to just challenge my body and keep physically fit for the purpose of enjoying life.)

There's also plenty cardio sprinkled through all the other rotations, anyway.

I did also tweak all the rotations in throw in an extra day of active recovery or mobility every-other week so I don't risk burn-out. And, since I don't have all the titles in the suggested rotations, I'm subbing them with other workouts like some of the Cathe LIVEs that I've downloaded, and the LMRE pre-sale bonus heavy upper and lower body workouts.

Has anyone here tackled the Body Building rotation? Or is 37 weeks of workouts (I think I mathed that right) too big of a hassle that you'd rather not commit to? If so, what was your take on two weeks of only cardio?

I'll be checking in out of curiosity to see how you're doing! If I tried to make a rotation for myself that was a year long, I would be overwhelmed! I sometimes struggle to get through just a one month rotation. Sometimes, what I feel on a particular day doesn't match up well with what's on the schedule. I'm also curious to see how the whole 2 week cardio thing works out for you. Any time I have EVER tried to stick to a workout program while on a vacation, I failed miserably. I was going to try the STS 2.0 rotation starting last month & ended up skipping certain sections. I don't like to repeat the same workouts that close together. I think I need variety, not just in the actual exercise, but in the music, sets, & overall feel of the workouts. I have yet to try to tackle the entire STS rotation. In strength focused training, I can't go too heavy for upper body because of the shoulder replacement. I've seen that they say you can go really heavy if you want to, but you do it at your own risk. I suffered for 3 years & 3 surgeries & I have no desire to risk blowing out the hardware in my shoulder. Anyway, I'm very curious to see what you end up doing!

 

[Debinmi]

I'm on the fence about the cardio-only rotation because my trip abroad is going to have quite a bit of movement in it - I'm just not sure it's going to have much cardio intensity. I'm wondering if those two weeks are honestly going to be a couple of weeks of just nice, active recovery (I'm wary I may be indulging quite a bit while traveling, too, enjoying local cuisine).

To preface, I'm not a body builder, nor have I done this rotation. I have read Erin Stern and Tom Venuto's books but that doesn't make me an expert. But I think those 2 weeks of cardio are for the "cutting" phase weeks prior to a competition to get lean and allow for the muscles to really pop for the competition. Since you're not competing for anything, I wouldn't be the least concerned about skipping them and just enjoy your vacation. (If you are concerned, you could throw in a few sprint intervals - ha ha).

I'm glad you posted your ideas. It gives me food for thought as I plan out my rotations.

 

[FitSaxe]

I'm on the fence about the cardio-only rotation because my trip abroad is going to have quite a bit of movement in it - I'm just not sure it's going to have much cardio intensity. I'm wondering if those two weeks are honestly going to be a couple of weeks of just nice, active recovery (I'm wary I may be indulging quite a bit while traveling, too, enjoying local cuisine).

My understanding ( feel free to clarify should you need to) is your goal is just an overall fitness without necessarily building muscle. There is a big gap between exercising as an average-general public individual and bodybuilder competitor. It is a different ball game. The commitment nutrition and the intensity is different. Now, cathletes level of exercising is pretty high in my opinion.

Now to reply to your question above, you do not need to put yourself into any pressure while you are on holiday since you have not set any specific goal. You are not an athlete and you are not looking to look like one. Nor are you looking to build muscle. One does not need any expertise in bodybuilding training to reply to this question. If you do not mind me asking: "Are you concerned of consequences , enjoying various cuisines while you are away from home?" "what are you exactly wary of? loss of stamina (Vo2max) or the consequence on the scale"#Just asking#

Now......No "food relationship-trigger" intended, I would like to add this. My understanding of fitness is Cardio is not a tool to combat, to outweight food consumption choice in any way shape or form. It is not a tool to "punish" any food choice.

To bring back the bodybuilding rotation into the context, here below is the initiator result containing a picture. It was a follow up to a ask cathe question many years ago. I did not do Viv suggestion. Here below is the initiator of the original Bodybuilding map I am intending to follow. The plan is to add STS 2.0 adding the main STS ingredient 1 RM. That require more than just re-doing the one rep max (I am getting ready). It is literally mapping out a six months to a full year rotation. I am rotation person. I do not content myself throwing in any random workout on a daily basis. It drives me bonker!

Updated Body Building Rotation

Thank you Cathe for the first Body Building Rotation, I was 60 then. Was 61 (I think) in the photo and now 65. It's been awhile. If at all possible, could you update this rotation? Not that there is anything wrong with it. The rotation rocks and no doubt my muscles are happy! But would...

cathe.com

Here is the original map
Do STS in its entirety.

Take one week off.

Do Gym Styles for one month.

Do the Low Impact series for two weeks.

Do Four Day Split for one month.

Do Shock Cardio Series for two weeks.

Do STS Meso two and Meso three.

One should bare in mind,Fit split is not a building series. IMO it replace the 2 weeks cardio very limited in emoji here. The LMR2 bonused can also be added to the map above for 2weeks. one can combine Burnset xtrain + LMR2 bonuses for 4 weeks. The moto is to stick to the goal if you choose to BUILD regardless of joining bodybuilding competition or not.

ETA: The map above is literally what an over 40 women should be aiming at.

 

[Debinmi]

Goodness. I got curious.. Using this rotation as a base and eliminating those 2 cardio-only weeks, I set up a spreadsheet for the year. We have enough Cathe weight workouts to do a different workout/series for every.single.week.plus! No repeats except for STS2 Parts and UB/LB. It doesn't include any cardio-weight circuits, bootcamps, metabolics or PHAs. I did throw in some favorite Lives, but only a couple as I ran out of weeks lol. And yet, I just asked for more! I think I have an obsession.

 

[Kellyro77]

Goodness. I got curious.. Using this rotation as a base and eliminating those 2 cardio-only weeks, I set up a spreadsheet for the year. We have enough Cathe weight workouts to do a different workout/series for every.single.week.plus! No repeats except for STS2 Parts and UB/LB. It doesn't include any cardio-weight circuits, bootcamps, metabolics or PHAs. I did throw in some favorite Lives, but only a couple as I ran out of weeks lol. And yet, I just asked for more! I think I have an obsession.

Haha - yes! Join the insanity!

I had fun setting the rotation up and especially customizing the two rotations posted by Cathe (May 2022 and January 2019) since I didn't have all the titles she listed.

I've determined I won't worry much about the two weeks of cardio - I think you're right, in that those are cutting weeks for someone entering a competition. I'm going to count my two weeks of walking/biking while traveling as those two cardio weeks. Won't be as intense, but I won't be completely sedentary, either.

That's wild thinking that Cathe's put out enough weight-specific workouts over the years to make it so one wouldn't even have to repeat a single title when building a year-long rotation. Wow!

How many rest days/weeks did you factor in? (Or at what frequency?)

 

[Debinmi]

How many rest days/weeks did you factor in? (Or at what frequency?)

One after the Meso's at 4 weeks; then I varied them between 5-6 weeks. I considered them "back off" weeks and put in easier or lighter series (LMR, LMRE, LITE, ICE, BBL, FitTower, etc.). Altho I could also put in many of the Cathe Lives we've downloaded over the years as those usually use 5-15# Dbs. If I included all the metabolic type of workouts, the rotation could go longer but I'm using those as primarily cardio now-a-days with a little toning. However, I didn't include all the Total Body workouts she has. I'll probably play with it more as there are so many Cathe workouts. I have other strength workouts from other instructors but I usually prefer Cathe for strength.

That's wild thinking that Cathe's put out enough weight-specific workouts over the years to make it so one wouldn't even have to repeat a single title when building a year-long rotation. Wow!

Yeah. It is crazy. We're fortunate