Length of Strength Rotation question

[srmohler]

Hi Cathe,

I've read a lot of your advice for building muscle/strength, and I still need something cleared up. You have said to do a PS rotation for a very long time (8-12 weeks), and then switch to an S&H rotation for 3 weeks, or so. I see that you often say to stick to a rotation for long periods to see results.

I have a hard time sticking to one rotation for a long time, so I'm wondering if switching videos more often is hurting my progress. Lately, I've been doing 2 weeks of CTX, 2 weeks of MIS, 2 weeks of PS and then 2-3 weeks of S&H. I also throw in an endurance tape such as Power Hour or a full body FIRM tape each week. This keeps my interest up, because things are changing frequently.

I am tall and thin, and although my strength has increased for the most part, I still don't have much muscle definition or mass. I'm sure I don't have the genetic makeup for big muscles, but would like to maximize what I have, without going to the gym.

Is it OK to keep doing what I'm doing, or would doing each video series for much longer periods of time help build bigger muscles, and if so, why?

Thanks a lot in advance!

Sandi M

 

[Cathe Friedrich]

Hi Sandi! I like to suggest longer rotations to give the muscles a fair chance to respond to the rotation. Some people may find that their body gets too used to the routine before that time and some may find that they can continue on longer and still get results. So 8 to 12 weeks is a fair time for most.

But the key to any successful fitness routine is having the motivation to do it. If you are not motivated, you will lose interest to continue quickly. If you repond better to frequent changes than you are better off sticking with that approach as long as you ae happy with the results you are seeing. If not, then yes, you will have to try to change things around some to trigger better results. That may involve trying to stay on a rotation longer to see if that brings on more responsive results.

You mention that you are tall and thin. I have found that many (but not all) people who have this body type do indeed have a harder time putting on muscle. Usually I recommend the slow and heavy series or PS series for people such as yourself to improve strength gains and definition. I usually encourage an 8 to 12 week rotation too, as to give your muscles (which tend to fight putting on size) a chance to really respond.

Hope this helps, good luck with everything.

 

[srmohler]

Thanks very much, Cathe, for your answer! I will try to start a long PS rotation next month, and if I get TERRIBLY bored, I'll throw in some full body workouts, like Power Hour, once in a while.

Just want to let you know, that I absolutely love your videos, and the fact that you are willing to help us out with our workouts. Good luck with your new baby!

Thanks again,
Sandi