New Cathe User - Rotation Suggestions, Please

[luvz2nit]

Hi Everyone -

I have recently joined the throngs of Cathe fans and would like some advice from you more experienced vid users on putting together a rotation. I currently have: Circuit Max, Bodymax, MIS, StepWorks, PowerMax, CTX Kickbox, and PS Legs and Abs. I really enjoy step, but am beginning to feel some knee twangs when descending the stairs after workouts so I think I should mix up the cardio in order to save the knees. Also, I have done BodyMax one time and cannot make it through the entire tape. YET! I've checked the videofanatics website, but am confused by the rotations which list BodyMAX since I cannot complete the entire video. My goals are to lose about 15 - 20 pounds and, of course, build muscle.

One other thing, my body ususally responds well to strength training - in fact, the day after using the videos my abs felt much tighter and I felt a slight burn around the back/shoulder area. But, I have not felt much response from other areas such as batwing arm area and butt/thigh area. I don't use a barbell - I use dumbells and just bought 15 pounders. I may be a little conservative on the weights with MIS 'cause I gave myself tendonitis 2 years ago doing Firm videos. I got amazing results but had incredible pain in my arm for about a year and I do not want to go down that road again!!

1) Any suggestion on how best to incorporate BodyMax segments into a 6 day rotation?
2) Any suggestions on choosing the right weight to get results without causing too much wear and tear on the body?
3) Any suggestions on whether I should do more, but shorter strength training sessions?

I appreciate your thoughts!!

Paula

 

[Connie1]

RE: New Cathe User - long reply

Hi Paula!
Here are a couple of sample rotations and suggestions. First, to avoid getting tendonitis again, make sure to keep your wrists straight during exercises such as lying triceps extensions("skullcrushers") and other moves where it is tempting to let them collapse. Also, whenever you see you are doing more than 10 reps, consider slowing the rep speed to half time. That is, do one rep when Cathe is doing two. And do only half as many, obviously.

It will increase your strength: slow reps are more challenging for strength gains. When you strengthen your wrists, your grip, and all the structures that protect your joint, you will be less likely to develop an overuse injury. You can also go heavier with the weights this way. Also watch the way you use your joint in everyday movements. Really be aware of unconscious habits.

Monday MIS lower body only
Tuesday Body Max warm up and upper body strength and abs only
Wednesday CTX Kickbox cardio and abs only (skip biceps)
Thursday Rest
Friday MIS warm up and upper body and abs only
Saturday Body Max first and second sections (step and lower body circuits)
Sunday Walk or other outdoor non-step cardio such as biking


Monday Powermax
Tuesday CTX Kickbox in its entirety
Wednesday PS Legs/abs
Thursday MIS upper body only, skip biceps
Friday Step Works
Saturday Circuit Max or walk outside
Sunday Rest, and figure out how to get the rest of the CTX series and the rest of PS

By the way, I could never do these rotations- I need about 2 days between strength workouts. MIS takes a lot out of me so I always put a rest day before, after or both. I only work out 5 days a week.


Some weeks, emphasize cardio and some weeks emphasize heavier strength.
2 to 4 cardios per week are acceptable, depending on your emphasis that week.

To build muscle, do some training on your own, slower than MIS, fewer reps (like warm up with light weight 10 reps, then pick up a much heavier weight and do 4 reps with excellent form) and longer rests between sets, like a whole minute. Avoid doing too many exercises per body part at once, like choose only 2 or 3.

Only work 2 to 3 body parts at once. These suggestions are for more strength and mass building. Mix days of this with the endurance work you have, but not on consecutive days. The videos you have are more endurance work. When you have been doing strength work on your own, the endurance tapes you have will feel more and more comfortable and their ranges of motion and stretches will make them a downright pleasure. Lastly, save up and invest in some purer strength work such as S&H and PS.


Until then a great budget stretcher like I said before is to cut the rep speeds in half on just some of the sets with the tapes you already have. I'm sure others will have creative suggestions too.

 

[luvz2nit]

RE: New Cathe User - long reply

Connie,

Thanks so much for the great rotation and strength-training suggestions. On your recommendation, I'll also use my rest time to consider how to fund the additions to my library of Cathe vids, which I didn't want to increase, yet, because I was overwhelmed by the many great workout options I already have. But you have helped me sort it out and soon I will settle into a rotation and increase my collection. Thanks, again. Paula