Opinions about cardio in strength rotation...

[red_mct]

Folks:

I am doing a strength rotation this month using primarily the S&H series and the Pyramids. This rotation is based loosely on the Strength rotation Cathe posted in.... March 04, I think. (You can find it on the Rotation Sticky if you are interested.)

Here is my question: Cathe's rotation included what I thought was a lot of cardio. My goal at this point is to build muscle and increase the amount of weight I can toss around as much as possible. Therefore, how much cardio should one be doing in that kind of rotation? I generally spend about an hour working out. My rotation as is looks something like this...I may move the workouts around such depending on how sore I am feeling:

Weeks 1 & 3:
Day 1: PLB
Day 2: S&H bis & tris
Day 3: S&H legs & shoulders
Day 4: S&H chest & back
Day 5: Kickmax
Day 6: rest
Day 7: Muscle Endurance

Weeks 2 & 4:
Day 1: GS Legs
Day 2: S&H chest & back
Day 3: S&H legs & shoulders
Day 4: KPC
Day 5: S&H bis & tris
Day 6: rest
Day 7: BootCamp

What do you all think? Should I be trying to get some additional cardio work in there?

Thanks for your input,
Marie

 

[kathryn]

If your goal is to increase muscle size and strength, I think the amount of cardio you have is fine. I base this on having used P90X, which is a strength/muscle-building workout that has only 2 cardio workouts per week.

What you might want to add (or put in the "off" day) is a total body stretch or yoga workout. You'd be amazed at how much it can benefit your routine.

Some suggestions: I'd personally not do back/chest and shoulders on following days. The shoulders get a lot of work as synergistic muscles (helpers) during chest and back work, and working shoulders two days in a row (which is what working chest/back one day, then shoulders the next is) can increase your risk of injury or overuse.

How about starting with chest/back, do legs on day 2 or 3, then do shoulders? You could move your first cardio between some of the weight workouts earlier in the week as well.

ALso, I noticed in your first week, you do arms, then shoulders, then chest/back, which is the opposite of how splits are usually done (starting with larger muscle groups, then working to smaller).

 

[red_mct]

Kathyrn:

Thanks for the feedback. I had chest/back last because I was coming off a routine and I did them at the end of last week... lol.

I will definitely take your suggestions under consideration... I wanted an excuse to buy Stretchmax, anyway! ;-)

Cheers,
Marie

 

[Fitnessfreak366]

Thanks for posting this rotation, I am also looking for something like this but want to use Pure Stregnth and Gym Style workouts.

I like how you do each body part on consecutive days and then do cardio, rest and total body. I'm going to give this a try for the next four weeks. If I have the time I may add a 1/2 hour cardio somewhere during the lifting phase just to get more cardio in.

Thanks again!
Debbie in OH

 

[red_mct]

Cool, Debbie, if you are doing a similar rotation, perhaps we can be check-in buddies...