one body part with cardio

[kariev]

for those that do one body part per day, how long do you work that body part (15 min, 30 min, etc). also what is your cardio like with this type of workout? Do you feel working legs once a week is enough? what is your split look like per day? sorry so many questions.

 

[teddy16410]

I work 1 part as the mainstay for my programs alternating a few weeks here & there with splits & all upper/lower for variety...

I work each part 30 minutes and do cardio AFTER or at another time all together. If you're lifting heavy you really cant do that after a tough cardio. (IMO)

I always vary my cardio regardless of my strength program... Running, biking, kick, intervals, step , non step - I only shoot for 30-45 minutes 3-5X a week.

I work my legs 2-3x a week because thats my stubborn area - I day it may be weighted leg work - one day 30 minutes of floor and/or drill type work - one day booty focused

This type of rotation gets me the BEST results - as with most programs how often you have to change it up is dependent on your body. Right now I am doing all upper /lower for a few weeks because I had hit a plateau but I cant wait to get back to some splits & 1 part per day.

HTH

 

[Stacy]

When I do one body part per day I usually do a segment of Cathe's twice or do two back to back such as doing PUB Chest X 2, or doing Chest from Slow & Heavy followed by Chest from Power Hour.

 

[kariev]

i've always done upper/lower split and i'm just bored with it. but i keep reading in other forums and mags that frequency is most important which is why i have not ever done 1 part per day.

 

[kariev]

does this look good?
monday: 30 min chest and tris, 30 min cardio
tuesday: legs, abs
wednesday: 30 min back and bis, 30 min cardio
thrusday: 45 min cardio, abs
friday: legs and shoulders
off on the weekend

i feel like my upper develops easier than my lower so i should hit legs twice a week. from experimentation i just don't like working out on weekends so this would get everything in in 5 days for 1 hr.

 

[kariev]

just bumping for more responses

 

[fox2star]

Hi,

I think your rotation looks good! I do something similar except I do the cardio first ( I know you shouldn;t do this but if I didn't, I would probably skip it!)..here is what I have been doing for 3 weeks, starting my 4th week today:

Sun: S&H Legs & Shoulders
Mon: I-Tread 25 min + SH Chest
Tues: Low Max w/u and first 2 combos + SH back & Core
Wed: I-Tread 25 min + SH Triceps
Thurs: KPC W/U plus first 3 combos + SH biceps & abs
Fri: I-Tread 40 min

Deb

 

[kariev]

thanks, i feel like i hit a platea and its time for a change. plus i get bored with doing one thing for 45 min straight so i figure this mixes up workouts nicely. for the past 5 yrs i have done an upper and lower split and the only thing i have changed was the types of exercises. last week i tried eliminating most of my cardio and doing all weights and frankly i just missed the cardio.

 

[CollinsMom]

It looks like you've got a really good plan.

I am another one that does the cardio first, even though there is so much evidence against it.

I think your original question was how long (minutes) do you do weights, how long do you do cardio?

For example, on Mondays I do Body Max 2 - warm up, step combos 1, 2, and 3 (takes me to about 38 minutes), and also work CHEST. I will let the video keep going, and do my own thing like push ups or chest flies, then between sets I will do 25 jumping jacks or power 15s on the step. I also try to time it so that I can do my weight work during the circuit combos, and then still do the blasts (#2 - power lunges is my absolute FAV!) Make sense? However, I am a REAL cardio junkie, especially where it comes to fun step like BM2 so I just can't help myself!

 

[kariev]

thanks, i'm still contemplating weather to work legs once or twice per week. since some of my cardio will be intervals from imax/drill max/etc. i know my legs are getting worked then and i just may have been overworking my legs for years. so if i cut legs down to 1 workout per week it would look like this
monday: chest/abs with 30 min cardio
tuesday: back with 30 min cardio
wednesday: legs/shoulders
thrusday: bis with 30 min cardio
friday: tris/abs with 30 min cardio

 

[kariev]

ok, this morning was chest GS and my own abs workout. it came out to about 30 min. my chest was screaming by the end of the workout. i have never worked a muscle to failure like that and i have to say i liked it but that may change tomorrow morning i also did intervals 1-5 of imax 3. i tell ya, i love those timesavers. i think i'm really going to like this type of rotation. since i have some total body workouts, i figure i'm going to do this type of roation for 4 wks then do a week or 2 of 3 day full body with cardio inbetween and then go back to one body part per day. thanks for all the advice guys.