Anyone remember it? She had you doing 3 wks of SH + cardio, 3 wks of PS + cardio, repeat the SH for 3 wks, then 3 weeks of various other mostly circuits. First of all, in analyzing it, I'm kind of surprised she planned the rotation to build the muscle first and then lean it out. This sounds like the opposite of what would be done. Secondly, I'd love to hear about results using this plan. and then, thirdly, I was thinking this might be a nice rotation subbing the Gym Styles for one of the SH 3 weeks. Whatcha think?
let's talk about the 20-30 lb rotation Cathe made a while back...
- Thread starter Cbelle
- Start date
jillybean
Cathlete
As my friend Aquajock wisely said to me, if you simply do cardio and then incorporate weights, you won't get as lean or as strong had you added the weights right away. Because stronger legs, a stronger midsection, and stronger arms will assist you in going longer, faster, and harder during your aerobic work - you're getting a "double bonus" as Cathe likes to say. Start with squats and lunges, for example, and you'll be able to put more into your intervals during Imax, etc. Begin right away by doing upper body weight work and your jabs and hooks will be tougher and more intense while doing kickbox. The two (cardio and weights) feed off one another.
Someone who knows a thing or two about this stuff - feel free to jump in here!
Someone who knows a thing or two about this stuff - feel free to jump in here!
Was this the rotation you are referring to?
#5019, "March Rotation: Strong like bull
"
Wed Mar-01-06 11:26 AM by Cathe Friedrich
Hi Everyone! This month focuses on developing strong lean muscle mass to produce great strength and definition, rev up our metabolism to burn fat and more total calories, and improve bone density...all great stuff! But remember to eat healthy and super clean if you want to see more definition and get better overall results
WEEK ONE:
Mon....Slow & Heavy Chest and Back
Tues...Original IMAX plus Coremax Segment 2
Wed....S&H Shoulders, then continue with S&H Bi/Tri (skipping the warm up)
Thurs...KPC
Fri.....45 minute steady state run
Sat.....S&H Legs and Coremax segment one
Sun.....OFF or stretch for 30 min
WEEK TWO:
Mon....Pure Strength Chest/Should/Tri
Tues...30 min. Interval run
Wed....PS Back/Bi/Abs
Thurs..Low Max
Fri....OFF or stretch for 30 min
Sat....PS Legs and Abs
Sun....40 minute steady state run and Coremax Seg 3
WEEK THREE:
Mon....Gym Style Chest and Tricep plus 10 min Ab Hits
Tues...GS LEGS
Wed....60 minutes of your favorite cardio
Thurs...GS Back/Shoulder/Bicep
Fri ....60 minutes of a second favorite cardio plus 10 min Ab Hits
Sat.....30 min. Interval run plus Coremax segment one
Sun....OFF or stretch for 30 minutes
WEEK FOUR:
Mon.....IMAX 2
Tues....Pyramid Upper Body
Wed.....Any 60 min step workout
Thurs...Pyramid Lower Body plus Abs only from KPC
Fri.....OFF or stretch for 30 min
Sat.....Pyramid Upper Body
Sun.....Pyramid Lower Body and a 25 min steady state run
This was my first Cathe rotation. I lost 7 pounds that month and definitely started to notice definition in my arms.
Marcy
#5019, "March Rotation: Strong like bull
"Wed Mar-01-06 11:26 AM by Cathe Friedrich
Hi Everyone! This month focuses on developing strong lean muscle mass to produce great strength and definition, rev up our metabolism to burn fat and more total calories, and improve bone density...all great stuff! But remember to eat healthy and super clean if you want to see more definition and get better overall results
WEEK ONE:
Mon....Slow & Heavy Chest and Back
Tues...Original IMAX plus Coremax Segment 2
Wed....S&H Shoulders, then continue with S&H Bi/Tri (skipping the warm up)
Thurs...KPC
Fri.....45 minute steady state run
Sat.....S&H Legs and Coremax segment one
Sun.....OFF or stretch for 30 min
WEEK TWO:
Mon....Pure Strength Chest/Should/Tri
Tues...30 min. Interval run
Wed....PS Back/Bi/Abs
Thurs..Low Max
Fri....OFF or stretch for 30 min
Sat....PS Legs and Abs
Sun....40 minute steady state run and Coremax Seg 3
WEEK THREE:
Mon....Gym Style Chest and Tricep plus 10 min Ab Hits
Tues...GS LEGS
Wed....60 minutes of your favorite cardio
Thurs...GS Back/Shoulder/Bicep
Fri ....60 minutes of a second favorite cardio plus 10 min Ab Hits
Sat.....30 min. Interval run plus Coremax segment one
Sun....OFF or stretch for 30 minutes
WEEK FOUR:
Mon.....IMAX 2
Tues....Pyramid Upper Body
Wed.....Any 60 min step workout
Thurs...Pyramid Lower Body plus Abs only from KPC
Fri.....OFF or stretch for 30 min
Sat.....Pyramid Upper Body
Sun.....Pyramid Lower Body and a 25 min steady state run
This was my first Cathe rotation. I lost 7 pounds that month and definitely started to notice definition in my arms.
Marcy
nope, its a different rotation from that one.
I get what you're saying Jilly a bout building muscle and that helping in the long run with the weight loss but then I don't get why cathe's fat loss rotations all go the endurance/lots of cardio route.....no doubt I'm overanalzying...
I get what you're saying Jilly a bout building muscle and that helping in the long run with the weight loss but then I don't get why cathe's fat loss rotations all go the endurance/lots of cardio route.....no doubt I'm overanalzying...
ACtually I'm really liking the looks of this one better. The one I was referring to required several double days which I really don't have time for...this one is more manageable. Think it would do the trick?
Hi Everyone! This months rotation will focus on Muscular Strength. It features working one to two body parts per day along with cardio training. This rotation is designed promote the development of lean muscle mass as well as burn extra body fat. Please remember to include a 5 minute warm up and 5 minute post stretch to all of your workouts. Enjoy!
WEEK ONE:
Monday.....Slow and Heavy Legs plus the cardio portion of Step and Intervals (CTX)
Tuesday....Slow and Heavy Back, 10 minutes of Ab Hits, plus the cardio portion of 10*10*10 (CTX)
Wednesday..Slow and Heavy Shoulders plus the first 30 minutes of MIC
Thursday...OFF
Friday...Slow and Heavy Chest, ab routine from Power Hour, plus Cardio Kicks
Saturday.....Slow and Heavy Biceps plus 1st 6 intervals of IMAX 2
Sunday...Slow and Heavy Triceps plus 10 minutes of another segment from Ab Hits
WEEK TWO:
Monday....PS Legs and Abs plus 30 minutes of walk/run
Tuesday...PS Back, MIS Back, MIS Abs and cardio only of CTX Kickbox
Wed.......PS Chest, MIS Chest, and cardio only of CTX Power Circuit
Thurs.....OFF
Fri.......PS Shoulders, MIS Shoulders, MIS Abs, and MIC only step portion
Sat.......PS Biceps, MIS Biceps, first 6 intervals of IMAX #1
Sun.......PS Triceps and MIS Triceps
WEEK THREE:
Mon........Slow and Heavy Legs and Step Heat Abs
Tuesday....Slow and Heavy Triceps and Step Fit
Wed........Slow and Heavy Shoulders, 10 minutes Ab hits, cardio only of CTX All Step
Thurs......Slow and Heavy Back, Slow and Heavy Abs, 30 minute walk/run
Fri........Slow and Heavy Chest and Cardio Kicks
Sat........Slow and Heavy Biceps
Sun........OFF
Week Four:
Mon.......Slow Heavy Shoulders, ABS ONLY from Cardio and Weights, plus cardio portion of CTX Kickbox
Tues......Slow and Heavy Legs
Wed.......Slow Heavy Chest plus Slow Heavy Back
Thurs.....OFF
Fri.......PS Legs and Abs plus 30 minute walk/run
Sat ......Slow Heavy Triceps plus warm up and second 5 intervals from IMAX 2
Sun.......Slow Heavy Biceps, ABS ONLY from Cardio and Weights, plus second five intervals from IMAX #1
Enjoy!
Hi Everyone! This months rotation will focus on Muscular Strength. It features working one to two body parts per day along with cardio training. This rotation is designed promote the development of lean muscle mass as well as burn extra body fat. Please remember to include a 5 minute warm up and 5 minute post stretch to all of your workouts. Enjoy!
WEEK ONE:
Monday.....Slow and Heavy Legs plus the cardio portion of Step and Intervals (CTX)
Tuesday....Slow and Heavy Back, 10 minutes of Ab Hits, plus the cardio portion of 10*10*10 (CTX)
Wednesday..Slow and Heavy Shoulders plus the first 30 minutes of MIC
Thursday...OFF
Friday...Slow and Heavy Chest, ab routine from Power Hour, plus Cardio Kicks
Saturday.....Slow and Heavy Biceps plus 1st 6 intervals of IMAX 2
Sunday...Slow and Heavy Triceps plus 10 minutes of another segment from Ab Hits
WEEK TWO:
Monday....PS Legs and Abs plus 30 minutes of walk/run
Tuesday...PS Back, MIS Back, MIS Abs and cardio only of CTX Kickbox
Wed.......PS Chest, MIS Chest, and cardio only of CTX Power Circuit
Thurs.....OFF
Fri.......PS Shoulders, MIS Shoulders, MIS Abs, and MIC only step portion
Sat.......PS Biceps, MIS Biceps, first 6 intervals of IMAX #1
Sun.......PS Triceps and MIS Triceps
WEEK THREE:
Mon........Slow and Heavy Legs and Step Heat Abs
Tuesday....Slow and Heavy Triceps and Step Fit
Wed........Slow and Heavy Shoulders, 10 minutes Ab hits, cardio only of CTX All Step
Thurs......Slow and Heavy Back, Slow and Heavy Abs, 30 minute walk/run
Fri........Slow and Heavy Chest and Cardio Kicks
Sat........Slow and Heavy Biceps
Sun........OFF
Week Four:
Mon.......Slow Heavy Shoulders, ABS ONLY from Cardio and Weights, plus cardio portion of CTX Kickbox
Tues......Slow and Heavy Legs
Wed.......Slow Heavy Chest plus Slow Heavy Back
Thurs.....OFF
Fri.......PS Legs and Abs plus 30 minute walk/run
Sat ......Slow Heavy Triceps plus warm up and second 5 intervals from IMAX 2
Sun.......Slow Heavy Biceps, ABS ONLY from Cardio and Weights, plus second five intervals from IMAX #1
Enjoy!
dianet
Cathlete
RE: let's talk about the 20-30 lb rotation Cathe made a...
I think this is the one you were talking about. I altered it to add in the additional comments Cathe made. I am considering doing this one too, but with less cardio because I just don't have the time.
Week 1: During the 1st week of your conditioning program, you should do only one hour of cardio per day (4 days a week) and 30 minutes of strength training (2 times per week...total body workouts). Also do the strength training later in the day if possible so you are more refreshed (or vice versa with cardio).
A 30 minute total body would come to about 2 exercises for each major muscle group at about 2 sets of 10 reps per set.
Sampler exercises:
Legs: Squats and lunges
Back: One arm rows and barbell rows
Chest: bench press and fly's
Shoulders: overhead press and lateral raises
Triceps: overhead extensions and kickbacks
Biceps: hammer curls and traditional curls
Abs: reverse crunches and bike maneuver (one minute of each exercise)
Week 2: The 2nd week, you can continue to do one hour of cardio but now 5 days a week (either early or later in the day) and also do one full hour of strength training later in the day. (4 days a week, two body parts per session).
4 Day Weight sampler for week two: All workouts should include a warm up and cool down. All exercises "of choice" should be 2 sets of 10 reps.
#1) Standing Legs from Pyramid Lower Body and 4 to 5 Shoulder exercises of your choice.
#2) 4 Back exercises of choice, 4 Chest exercises of choice, 10 minutes of core work.
#3) 4 Bicep exercises of choice, 4 Tricep exercises of choice, plus 5 minutes of ab work.
#4) 6 leg exercises of choice (ie: squats, lunges, inner thigh, outer thigh, deadlifts, and calves), plus one set each of your favorite exercises for upper body group (back, chest, shoulder, bi's tri's) 5 minutes of Ab work.
Week 3: The 3rd week, you can do 6 days of cardio (any day you feel too tired to do it, rest that day). Do 4 days of weight training again but change the two body parts per session to two different body parts (ie: if you did back and biceps, now do back and chest).
4 Day Weight sampler for week three:
#1) Leaner legs up through all of legs, then CTX Power Circuit Back and Abs
#2) CTX Chest and CTX Tricep and Abs only from Leaner Legs
#3) CTX Bicep and CTX Shoulders
#4) Pyramid Lower Body plus Abs
If you do not need to lose a lot of weight than monitor your cardio workouts. You may find that 4 days a week is plenty.
After your three week conditioning program, take four days off of all exercise except maybe just a 30 minute walk per day to let your body recover and refuel.
After that start in with workouts that accomplish the following:
Weeks 4-6: 1) Slow and Heavy weight training series for the first three weeks (along with your 5 or 6 weekly cardio workouts earlier or later in the day).
Weeks 7-9: 2) Pure Strength weight training series for the next three weeks (along with your 5 or 6 weekly cardio workouts earlier or later in the day).
Weeks 10-12: 3) Slow and Heavy again for the next three weeks (along with your 5 or 6 cardio workouts earlier or later in the day).
Week 13: 4) One week of Power Hour and Muscle Endurance (each done twice in the week) along with your 5 to 6 days of cardio.
Week 14: 5) One week of "Circuit Max", "Boot Camp", "Body Max", "Cardio and Weights", "Legs and Glutes", "Step, Jump, and Pump". Instead of doing weights later in the day this week, you will instead do IMAX 2 two days this week (on any day of your choice as long as it is not consecutive IMAX 2).
Week 15: 6) One week of CTX Series in its entirety. Two days this week (for your evening workout) you can do Supersets one day and Push Pull a few days later.
I think this is the one you were talking about. I altered it to add in the additional comments Cathe made. I am considering doing this one too, but with less cardio because I just don't have the time.
Week 1: During the 1st week of your conditioning program, you should do only one hour of cardio per day (4 days a week) and 30 minutes of strength training (2 times per week...total body workouts). Also do the strength training later in the day if possible so you are more refreshed (or vice versa with cardio).
A 30 minute total body would come to about 2 exercises for each major muscle group at about 2 sets of 10 reps per set.
Sampler exercises:
Legs: Squats and lunges
Back: One arm rows and barbell rows
Chest: bench press and fly's
Shoulders: overhead press and lateral raises
Triceps: overhead extensions and kickbacks
Biceps: hammer curls and traditional curls
Abs: reverse crunches and bike maneuver (one minute of each exercise)
Week 2: The 2nd week, you can continue to do one hour of cardio but now 5 days a week (either early or later in the day) and also do one full hour of strength training later in the day. (4 days a week, two body parts per session).
4 Day Weight sampler for week two: All workouts should include a warm up and cool down. All exercises "of choice" should be 2 sets of 10 reps.
#1) Standing Legs from Pyramid Lower Body and 4 to 5 Shoulder exercises of your choice.
#2) 4 Back exercises of choice, 4 Chest exercises of choice, 10 minutes of core work.
#3) 4 Bicep exercises of choice, 4 Tricep exercises of choice, plus 5 minutes of ab work.
#4) 6 leg exercises of choice (ie: squats, lunges, inner thigh, outer thigh, deadlifts, and calves), plus one set each of your favorite exercises for upper body group (back, chest, shoulder, bi's tri's) 5 minutes of Ab work.
Week 3: The 3rd week, you can do 6 days of cardio (any day you feel too tired to do it, rest that day). Do 4 days of weight training again but change the two body parts per session to two different body parts (ie: if you did back and biceps, now do back and chest).
4 Day Weight sampler for week three:
#1) Leaner legs up through all of legs, then CTX Power Circuit Back and Abs
#2) CTX Chest and CTX Tricep and Abs only from Leaner Legs
#3) CTX Bicep and CTX Shoulders
#4) Pyramid Lower Body plus Abs
If you do not need to lose a lot of weight than monitor your cardio workouts. You may find that 4 days a week is plenty.
After your three week conditioning program, take four days off of all exercise except maybe just a 30 minute walk per day to let your body recover and refuel.
After that start in with workouts that accomplish the following:
Weeks 4-6: 1) Slow and Heavy weight training series for the first three weeks (along with your 5 or 6 weekly cardio workouts earlier or later in the day).
Weeks 7-9: 2) Pure Strength weight training series for the next three weeks (along with your 5 or 6 weekly cardio workouts earlier or later in the day).
Weeks 10-12: 3) Slow and Heavy again for the next three weeks (along with your 5 or 6 cardio workouts earlier or later in the day).
Week 13: 4) One week of Power Hour and Muscle Endurance (each done twice in the week) along with your 5 to 6 days of cardio.
Week 14: 5) One week of "Circuit Max", "Boot Camp", "Body Max", "Cardio and Weights", "Legs and Glutes", "Step, Jump, and Pump". Instead of doing weights later in the day this week, you will instead do IMAX 2 two days this week (on any day of your choice as long as it is not consecutive IMAX 2).
Week 15: 6) One week of CTX Series in its entirety. Two days this week (for your evening workout) you can do Supersets one day and Push Pull a few days later.
dianet
Cathlete
RE: let's talk about the 20-30 lb rotation Cathe made a...
Maybe you can do 8 weeks of heavy strength training with cardio, and then do 4 weeks of endurance, circuit and heavy cardio workouts to lean down.
So just do like Slow and Heavy, Gym Styles, Pure Strength for 8 weeks, then switch to MuscleMax, Bootcamp, etc. Also, make sure you are doing lots of interval workouts, not just steady state cardio, because that will burn the most fat.
Maybe you can do 8 weeks of heavy strength training with cardio, and then do 4 weeks of endurance, circuit and heavy cardio workouts to lean down.
So just do like Slow and Heavy, Gym Styles, Pure Strength for 8 weeks, then switch to MuscleMax, Bootcamp, etc. Also, make sure you are doing lots of interval workouts, not just steady state cardio, because that will burn the most fat.
dianet
Cathlete
RE: let's talk about the 20-30 lb rotation Cathe made a...
Hi Cbelle -
I also saw your post to Cathe regarding whether to bulk first and then lean out. I think there was a really good discussion on this on the open forum a few days ago. Also, I know this method worked for me personally, and that is why I want to try it again. Before my wedding in October, I was trying to get in good shape, lose a few pounds, but mostly look toned and fit. I went to a trainer who gave me a routine that was more endurance based, not heavy lifting. Did that for a few months and didn't work. Went back and got another routine that didn't seem to work, because I wasn't getting toned, just skinnier. Although that is good, I wanted to look fit, not just smaller. So I started doing heavier weights (mostly Pure Strength because I didn't have the Gym Styles yet) for a while until I got some muscle mass built up, and then I did lots of circuits, kickboxing and muscle endurance workouts (Bootcamp, Muscle Endurance, Kick Punch Crunch, interval running) and got a bit leaner. It was the first time I ever saw any real muscle definition in my back and abs. It was pretty cool. I was focused more on my upper body, and now I want to do a rotation forcused more on my lower body to do the same thing.
So I think that if you focus on lifting really heavy while doing interval cardio (and clean eating of course, most important thing) for a couple months, and then do circuits and endurance workouts for a few weeks, you will have the best results.
Hi Cbelle -
I also saw your post to Cathe regarding whether to bulk first and then lean out. I think there was a really good discussion on this on the open forum a few days ago. Also, I know this method worked for me personally, and that is why I want to try it again. Before my wedding in October, I was trying to get in good shape, lose a few pounds, but mostly look toned and fit. I went to a trainer who gave me a routine that was more endurance based, not heavy lifting. Did that for a few months and didn't work. Went back and got another routine that didn't seem to work, because I wasn't getting toned, just skinnier. Although that is good, I wanted to look fit, not just smaller. So I started doing heavier weights (mostly Pure Strength because I didn't have the Gym Styles yet) for a while until I got some muscle mass built up, and then I did lots of circuits, kickboxing and muscle endurance workouts (Bootcamp, Muscle Endurance, Kick Punch Crunch, interval running) and got a bit leaner. It was the first time I ever saw any real muscle definition in my back and abs. It was pretty cool. I was focused more on my upper body, and now I want to do a rotation forcused more on my lower body to do the same thing.
So I think that if you focus on lifting really heavy while doing interval cardio (and clean eating of course, most important thing) for a couple months, and then do circuits and endurance workouts for a few weeks, you will have the best results.
maddiesmum
Cathlete
Cbelle:
I would sub GS for PS rather than sub GS for S&H. S&H is a stand alone workout series, very different from PS and GS, whereas GS is a better and updated version of PS.
Clare
I would sub GS for PS rather than sub GS for S&H. S&H is a stand alone workout series, very different from PS and GS, whereas GS is a better and updated version of PS.
Clare