MIS - Upper/Lower Rotation

[shakeubooty]

Hi, Cathe! I recently started using MIS for my strength training. Previously I used the Cybex equipment at the Y or Powerblocks at home. I strength train on Mondays, Wednesdays, and Fridays with cardio inbetween those days. I like to work upper body (chest, shoulders, back, triceps, biceps) one day and lower body (quads, hamstrings, calves, and abdominals) the next strength training day and I keep alternating between upper and lower. My question is, "Do you think MIS gives a sufficient workout if I split it up and do only half the tape at a time (as I have been doing) or would your Pure Strength series be better suited for this?" Since I've only used MIS a few times, I'm still adjusting the weights. The exercises seem hard at the time I do them but I haven't had any telltale soreness that I've really worked the muscles hard.

 

[Cathe Friedrich]

MIS!

Hi! I think since you wrote that you are still adjusting to the weights of MIS that it still hasn't provided the toughest challenge for you. But once you find the "perfect weight", then yes, you can split the tape the way you mentioned and get a sufficient workout. But ideally, I think that if you put the PS series in place of the MIS split that you would have a much more intense and focued upper/lower body split. Example:


Mon-----PS Back/Biceps/Abs
Tues----Cardio
Wed-----PS Chest/Shoulders/Triceps
Thurs---Cardio
Fri-----PS Legs/Abs
Sat-----Cardio


After about 12 weeks of this PS rotation, you could put a fourth strength day in of MIS in its entirety(just a suggestion). Good Luck!

 

[AnatW]

What about beginners ?

Hi Cathe,

I am a beginner and 6 workout days seem a lot to me. I know that just doing a workout 2 days in a row is sometimes too difficult for me and I get sore easily (even if I stretch well).
How can you suggest I adjust this schedule so that I won't give up because of soreness ? I have the PS tapes and the Wedding video some other aero tapes.
Thanks, Anat.

 

[lorrayne]

Hi Anat

Obviously, I'm not Cathe but I can respond based on my experience when I was first starting a weight training/toning program.

I would recommend using light weights for your upper body workout until you're not too sore. I would recommend using 3, 5, and 8 pound dumbbells for your upper body workouts. You may also want to consider using a barbell without plates initially. You don't want to use weights that are too heavy or you will be too sore to move the next day or not be able to execute the move with proper form.

For lower body, you may want to consider doing this routine without any weights at all. Believe me, I have been extremely sore the following day doing a lower body workout without any weights at all.

I hope this helps.

Lorrayne

 

[AnatW]

6 training days - too hard...

Thanks Lorrayne,I appreciate your advice regarding the weight training.
But what about if its hard for me to exercise 6 days a week doing both aerobics and weight training ? from past experience doing one day aerobics and one day wts and repeating it for the whole week is too much for me. I can do 2 days in a row but then I must take at least a day off to recover. That means that the most I can train 4 days per week.
I've tried doing both aero and weights on the same day, but then something had to suffer (I had to cut down on the weight sets because I didn't have much strength).
Any advice anyone ?
Thanks, Anat.

 

[Jessie]

4th day - MIS?

Hi Cathe (or anyone else!)

I am starting the PS Rotation next week (when I get my new tapes! Yay!).

My question is, when in this rotation that you listed above (PS 1x wk alternated with 3x wk cardio) would you add MIS? I think right now if I tried to do MIS after 60 mins. of kickboxing I would pass out!

I am going to commit to 12 wks. of the PS rotation and let everyone know how it works out!

Thanks!
Jessica

 

[BLF]

Anat, how about alternating?

You might try emphasizing weight training one week, cardio the next. I have read that, if you must chose between cardio and strength, to chose strength training. Strength training has an effect on your cardiovasular system. Do as much as you can without wiping yourself out and over time, you'll increase strength and endurance and you can add on.

 

[bkloots]

My experiment this week

When I read this question last week, I was just thinking about how to use MIS in my strength work. I have used and liked the PS upper body tapes (using a different total body tape to round out my strength week.) I really did not want to do the 60 minutes of PS Lower Body!

This week, I used FIRM Cardio Cross-Trainer on Monday, MIS Lower Body on Wednesday, and MIS Upper Body/Abs Friday. After each of these workouts, I did 20-30 minutes of cardio (hi/lo or step). On the alternate days, I rested with easy yoga sessions. (I'm trying out a routine of alternating longer combo workouts with rest days--it feels good so far.)

I think this rotation gives me just what I want right now. The MIS legs section is as tough as you make it, depending on the weight, but it isn't too long.

The Upper body section involves the entire upper body--thorough and tough! Let's not even discuss the Ab work! (ouch!) Still, very manageable in a single session. As an alternative to PS, this works fine. I like the barbell work.