Looking for Body Bulding Rotation
- Thread starter Laura E K
- Start date
Is the one you're referring to??
Determined to use cathe sts to win company transformation challenge | Cathe Friedrich Fitness Forums
Determined to use cathe sts to win company transformation challenge | Cathe Friedrich Fitness Forums
Laura E K
Member
Hello Stacy, I appreciate your help and will have to save it on my favorites too, although this is not the one... that other rotation had the Four Day Split, STS, and Shock Cardio combined with the Gym Styles series but would love to have the rotation as it was....but maybe someone else will chime in...I did this rotation and it lasted nine months and enjoyed it and got great results would like to share it with my best friend as she'd like to compete for next year.
Thank you so much.
Thank you so much.
bayerngirl
Cathlete
Hi Laura,
You can find all Cathe rotation under the Video & DVD forum.Is this the rotation you are looking for?
http://cathe.com/forum/threads/index-of-cathe-rotations-june-10-cathenation-links.280676/
The only problem I am having the link will not show with the new forum? I already contacted SMN, hopefully they will fix it soon. I know, they are very busy with Cathe's filming .Sorry about that!
Hope this helps!
You can find all Cathe rotation under the Video & DVD forum.Is this the rotation you are looking for?
http://cathe.com/forum/threads/index-of-cathe-rotations-june-10-cathenation-links.280676/
The only problem I am having the link will not show with the new forum? I already contacted SMN, hopefully they will fix it soon. I know, they are very busy with Cathe's filming .Sorry about that!
Hope this helps!
bzbnmom
Cathlete
Laura, here's my edited version:
36 Week ROTATION FOR BODY BUILDING - CATHE
Weeks 1-14
Do STS in its entirety.
Week 15
Take one week off.
Weeks 16-19
Do Gym Styles for one month.
Weeks 20-21
Do the low impact series for two weeks.
Weeks 22-25
Do Four Day Split for one month.
Weeks 26-27
Do Shock Cardio Series for two weeks.
Weeks 28-36
Do STS Meso two and Meso three.
All the while eat a super clean diet. I tweak the Paleo diet to suit my needs. But basically eat very lean, natural, non processed foods, lots of dark green veggies, brown rice, sweet potatoes, quinoa, healthy fruits in small portions, fish, poultry, etc. Water and green tea are my main source of liquids. I throw in some organic 100% pure tart cherry juice for my joints and a great source of antioxidants too.
36 Week ROTATION FOR BODY BUILDING - CATHE
Weeks 1-14
Do STS in its entirety.
Week 15
Take one week off.
Weeks 16-19
Do Gym Styles for one month.
Weeks 20-21
Do the low impact series for two weeks.
Weeks 22-25
Do Four Day Split for one month.
Weeks 26-27
Do Shock Cardio Series for two weeks.
Weeks 28-36
Do STS Meso two and Meso three.
All the while eat a super clean diet. I tweak the Paleo diet to suit my needs. But basically eat very lean, natural, non processed foods, lots of dark green veggies, brown rice, sweet potatoes, quinoa, healthy fruits in small portions, fish, poultry, etc. Water and green tea are my main source of liquids. I throw in some organic 100% pure tart cherry juice for my joints and a great source of antioxidants too.
Laura E K
Member
Hello bzbnmom, I'm so happy you found it ...have been looking for it and I had lost hope of ever finding it again.....I could have given my friend the rotation based on my memory and the videos that Cathe suggests we use, but did not remember exactly in the order they were supposed to go,,, I did this rotation last year and it took me a while to complete it but the results were astounding and when my friend saw the results; she wanted to do it as well, my search is over now... I'd like to thank all of you that wanted to help me out and took the time to post it out on the board
Thank you.
Thank you.
janiejoey
Cathlete
I'm the gal who Cathe gave this bodybuilding rotation to. bzbnmom nailed it and beautifully.
Here is what Cathe gave to me.
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
All the while eat a super clean diet. I tweak the Paleo diet to suit my needs. But basically eat very lean lean, natural, non processed foods, lots of dark green veggies, brown rice, sweet potatoes, quinoa, healthy fruits in small portions, fish, poultry, etc. Water, green tea are my main source of liquids. I throw in some organic 100% pure tart cherry juice for my joints and a great source of antioxidants too."
There has been a lot of interest in this rotation because IT WORKS! Hope someone can pin it somewhere so it will never get lost again.
There is also an updated version using newer DVD's by Cathe's suggestion. I saw it but lost where to find it since the update on the site. Anyone know what I'm talking about? If you do, please post it here.
Enjoy,
Janie
Here is what Cathe gave to me.
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
All the while eat a super clean diet. I tweak the Paleo diet to suit my needs. But basically eat very lean lean, natural, non processed foods, lots of dark green veggies, brown rice, sweet potatoes, quinoa, healthy fruits in small portions, fish, poultry, etc. Water, green tea are my main source of liquids. I throw in some organic 100% pure tart cherry juice for my joints and a great source of antioxidants too."
There has been a lot of interest in this rotation because IT WORKS! Hope someone can pin it somewhere so it will never get lost again.
There is also an updated version using newer DVD's by Cathe's suggestion. I saw it but lost where to find it since the update on the site. Anyone know what I'm talking about? If you do, please post it here.
Enjoy,
Janie
Last edited:
Hi Janie,
What did you do during your Gym Styles month? Did you just do the three GS's once a week + cardio, or did you do other strength training in there, too? I was thinking about adding in a total body day once a week. With STS I always wanted a little more weights per week.
(I just finished STS and am thinking of continuing with this rotation -- though I know I'll move to the new workouts when they're released.)
Thanks!
What did you do during your Gym Styles month? Did you just do the three GS's once a week + cardio, or did you do other strength training in there, too? I was thinking about adding in a total body day once a week. With STS I always wanted a little more weights per week.
(I just finished STS and am thinking of continuing with this rotation -- though I know I'll move to the new workouts when they're released.)
Thanks!
janiejoey
Cathlete
MomInVT, I did the 3 GS's once a week + cardio. I wouldn't blame you changing to the new DVD's once they are in our hot little hands. LOL I'm going to too!
BTW everyone, I found a copy of the "Update on Bodybuilding Rotation". I'll type it out just in case anyone else might want it.
Update on Bodybuilding Rotation
Quest 1) You can do STS as many times as you like because each time you will most likely be a little stronger with it. I would say after you do it a second time to take tree to four weeks off and do an entirely different type of program to let your muscles recover/strengthen from the STS approach plus shock you metabolism by throwing a whole new training approach at them. For example, you can switch to Xtrain series for two weeks and 4 day split for two weeks before doing STS again (if desired).
Quest 2) Yes, you could incorporate the Xtrain strength workouts into this rotation. Cardio Leg Blast is similar in training method to Plyo Legs from STS and Burnsets is traditional weight lifting. The other two strength workouts in XTRAIN (chest/back/shoulders and Bi's tri's) are not as traditional & intensly focused on a specific muscle group as burn sets. I would stick to Xtrain Burn Sets and Xtrain Cardio Leg Blast and Xtrain Legs for this rotation.
So hope this helps everyone, it certainly does for me.
Enjoy and hope you get to where you want to be in health and fitness,
Janie
BTW everyone, I found a copy of the "Update on Bodybuilding Rotation". I'll type it out just in case anyone else might want it.
Update on Bodybuilding Rotation
Quest 1) You can do STS as many times as you like because each time you will most likely be a little stronger with it. I would say after you do it a second time to take tree to four weeks off and do an entirely different type of program to let your muscles recover/strengthen from the STS approach plus shock you metabolism by throwing a whole new training approach at them. For example, you can switch to Xtrain series for two weeks and 4 day split for two weeks before doing STS again (if desired).
Quest 2) Yes, you could incorporate the Xtrain strength workouts into this rotation. Cardio Leg Blast is similar in training method to Plyo Legs from STS and Burnsets is traditional weight lifting. The other two strength workouts in XTRAIN (chest/back/shoulders and Bi's tri's) are not as traditional & intensly focused on a specific muscle group as burn sets. I would stick to Xtrain Burn Sets and Xtrain Cardio Leg Blast and Xtrain Legs for this rotation.
So hope this helps everyone, it certainly does for me.
Enjoy and hope you get to where you want to be in health and fitness,
Janie
Hi Janie,
Thanks so much for this update on the rotation.
Yup, I definitely won't be able to delay gratification once RWH arrives, but I believe I read in the description of Lift It Hit It that it's like Burn Sets with higher intensity -- so sounds like the new videos will still be within the parameters of this rotation.
I'll be starting my Gym Styles month on Tuesday, and I'm thinking I'll cycle through this for four weeks. I'm interested to hear your feedback (or anyone else's) based on your experience:
Day 1: GS Legs OR Hardcore Extreme Interval + Legs (alternating weeks)
Day 2: GS Chest/Tris
Day 3: Cardio Leg Blast OR STS Plyo Legs (alternating weeks)
Day 4: GS Back/Shoulders/Bis
Day 5: Longer Interval/HiiT cardio (e.g., Tabatacize, IMAXes, All Out Low Impact, etc.)
Day 6: Total Body (perhaps Muscle Max and STS Total Body alternating weeks)
Day 7: OFF
I will likely add an X10 segment here or an abs segment there, but I never know in advance when I'll have the extra time...
And honestly with all the lower body work, I'm not sure I'll need more cardio... Thoughts?
Thanks again,
Roz
Thanks so much for this update on the rotation.
Yup, I definitely won't be able to delay gratification once RWH arrives, but I believe I read in the description of Lift It Hit It that it's like Burn Sets with higher intensity -- so sounds like the new videos will still be within the parameters of this rotation.
I'll be starting my Gym Styles month on Tuesday, and I'm thinking I'll cycle through this for four weeks. I'm interested to hear your feedback (or anyone else's) based on your experience:
Day 1: GS Legs OR Hardcore Extreme Interval + Legs (alternating weeks)
Day 2: GS Chest/Tris
Day 3: Cardio Leg Blast OR STS Plyo Legs (alternating weeks)
Day 4: GS Back/Shoulders/Bis
Day 5: Longer Interval/HiiT cardio (e.g., Tabatacize, IMAXes, All Out Low Impact, etc.)
Day 6: Total Body (perhaps Muscle Max and STS Total Body alternating weeks)
Day 7: OFF
I will likely add an X10 segment here or an abs segment there, but I never know in advance when I'll have the extra time...
And honestly with all the lower body work, I'm not sure I'll need more cardio... Thoughts?
Thanks again,
Roz
If you mean the Gym Styles rotation, I'm loving it! I forgot how tough those workouts are. Whew!
When I wrote this up, I was thinking that Hardcore Extreme Intervals + Legs was Imax 3 intervals alternating with lower body weight work (hadn't done it in a while) but was mistaken -- it's Imax 3 intervals with some of the drills from Kick Max. So for me, I'm just going to stick with GS Legs every week on Day 1.
Yes, I was sort of thinking of it as a lead-up-to-RWH rotation.
Just looked at the September rotation -- it does look good! Enjoy!
Roz
When I wrote this up, I was thinking that Hardcore Extreme Intervals + Legs was Imax 3 intervals alternating with lower body weight work (hadn't done it in a while) but was mistaken -- it's Imax 3 intervals with some of the drills from Kick Max. So for me, I'm just going to stick with GS Legs every week on Day 1.
Yes, I was sort of thinking of it as a lead-up-to-RWH rotation.
Just looked at the September rotation -- it does look good! Enjoy!
Roz
I really like the looks of this rotation. I would add the Burn Sets (love it!). I am also wanting to incorporate Pyramids and Slow and Heavy, and at times Muscle Max. Would this defeat the rotation? Though I have LIS, I've never done it. What would two weeks of LIS look like?
Thx!
Thx!