magazine rotations

D

dormars1979

Cathlete
Hi everyone,

I am currently on week 3 of the Muscle and Fitness Hers January (I think) 6 week Advanced weight lifting rotation. I am LOVING it. I have been lifting for a long time and have been in somewhat of a plateau and this workout is definitely making me feel like I'm making progress again.

I was wondering if anyone knows of any other magazines that offer good advanced weight lifting rotations/programs for women. M+F Hers sometimes has good ones, but not that often. I know the newest issue has some arm rotation which doesn't really interest me too much. I have looked at the rotations in the Men's Fitness and Men's Health and they don't usually look too appealing to me either.

Any suggestions would be appreciated.
 
I don't have a suggestion, but wanted to ask if you do the M&F rotation as is written? I have that issue and was debating it, but it seemed limited on upper body work. Do you find it is balanced? I am always looking for new things to do, too. Thanks!


Debbie


Adults are always asking kids what they want to be when they grow up because they are looking for ideas.
--Paula Poundstone
 
Hi Debbie,

I am doing it as written. It is a little unbalanced, with the legs being hit pretty hard each week. But that is something that is different for me, and different means change. The first 2 weeks of 6-8 reps for all the exercises was VERY different and let me lift much heavier than I ever have before because I'm used to 10-12 rep range. The current 2 weeks is back in the 10-12 rep range, but the supersets are really a challenge, especially the dumbell step up to pull up superset...my forearms are fried from holding the dumbbells for the stepups to then go right to pullups...Let me say that I am one big ball of soreness right now, upper and lower body.

As far as the rotation itself, I don't have the magazine in front of me, but I can tell you what the first 4 weeks are...

Weeks 1-2:
All exercises are 3 sets of 6-8 reps, 1 min rest between sets.
BB Squat
BB Bench Press
BB Romanian Deadlift
T Bar Row
Bench lunge
Overhead BB Press
Hack Squat
Incline DB Press
BB Sumo Squat
Lat Pull down

Weeks 3-4:
Supersets. All exercises are 3 sets of 10-12 reps, 1 min rest between.

BB Squat superset with
BB Bench Press

DB Step up superset with
Pullups

BB Romanian Deadlift superset with
Ovehead BB Press

Hack Squat superset with
Dip

BB Sumo Squat superset with
Upright row.
 
Very cool! I will give it a try. Thanks!


Debbie


Adults are always asking kids what they want to be when they grow up because they are looking for ideas.
--Paula Poundstone
 
Just adding to my original question - besides magazine rotations, if anyone knows of any other source of good advanced weight lifting rotations, that would be great as well.

Thanks,
Doreen
 
Just adding to my original question - besides magazine rotations, if anyone knows of any other source of good advanced weight lifting rotations, that would be great as well.

Thanks,
Doreen
 
Hey Doreen,
I do variations using Cathe's stuff. For instance, I have been doing a pyramid style rotation where my w/o is split up into 2 body parts per day. I have been doing chest/tri, back/shoulders, legs/bi. I also threw in abs on each of those nonconsecutive workouts. It's not super inventive but changes things up a little. This is what I have done:

Chest:
incline flies dumbbells
flat bench dumbbell press

Tris
close grip barbell press
bar push downs

Back
one arm rows
seated cable rows

Shoulders
cross arm cable extension (one arm at a time)
barbell upright row

Biceps
cable curls (stand in center and pull cable from each side)
preacher curls

Legs
barbell static lunge
seated calf raises

Abs
decline bench w/ weight plate
standing chair w/ dumbbell
roll out board
hanging leg raises w/ dumbbells

Here's what the sets look like:

On each exercise -
light moderate weight - 12 reps
moderate/heavy - 10 reps
heavy - 8 reps
(and then go back down pyramid)


I also do rotations of 3 sets super heavy, 2 parts per w/o. Also circuit style workouts where you mix fast paced exercises w/ sprints on the treadmill. I have a few things up my sleeve ;)

Debbie


Adults are always asking kids what they want to be when they grow up because they are looking for ideas.
--Paula Poundstone
 
Hi Debbie,

Thank you for posting this - it looks great. Maybe when I'm done w/the M+F rotation I'll give this a shot :)

Doreen
 
Not a problem! Let me know if I can give you any other ideas :)


Debbie


Adults are always asking kids what they want to be when they grow up because they are looking for ideas.
--Paula Poundstone
 
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