Opinions on Strength Training

[Aquajock]

Good morning, fellow Cathe fans!

I would like to get some opinions from you as to which you have experienced as more effective: strength-training all major muscle groups (lower, trunk and upper) in each workout, OR training splits that Cathe offers in certain of her series.

Currently I strength train 3X per week, doing all the majors and using the same basic rotation of exercises, just adding more weight (or in the case of push-ups, more push-ups or at a higher decline) when it starts feeling easy. I'm getting totally stale, and I'd like to get your experiences and opinions whether your strength improved MORE by focusing on a limited # of muscle groups in each workout, completing a total body rotation each week rather than each workout.

I'm not quite sure whether the above was in English (waaaayyyy too much coffee!) but I hope you get the general idea. I am semi-obsessed with strength-training - it's therapeutic emotionally as well as beneficial physically - and I continue to search for more effective methods.

Thanks! Looking forward to hearing from you!

Annette

 

[competition bound]

Hi Annette!! Hmmmm...... let's see. I seem to get more definition when I do a rotation using MIS, BMAX, and the like. Total Body. However, right now I'm in a build up some size and get strong mode, so I'm doing the PS Rotaion with one full body day thrown in. Well, not really. I teach the class, so I have to do it. So anyway, I get better strength gains using split sets, and better definition using total body 3x/week. One last note, I have found that my strength and endurance(cardio included) have been even better after coming off a CTX rotation. I don't know why, but I have uped my poundage my 10lbs on the barbell and to 20lb dumbells since starting PS after CTX. Maybe it's the one bodypart, maybe the heavy weight high rep, heck, I don't know!! But I'm loving the results;-)!!

Aimee

 

[KathyH]

Hi Annette! I found that for me personally doing more exercises but not necessarily more reps per set has worked best for me. I do tend to do a lot more exercises for my shoulders and therefore will work them alone plus maybe abs. My triceps also I concentrate on more because it does tend to get neglected. Don't have to do much with my biceps because I build quite easily there by practically doing nothing. Go figure! My legs I train alone also. Really blast them. I do squats by taking a narrower stance and placing weight plates underneath my heels. That really blasts my quads which I want more definition of. My glutes are fine but I do certain exercises for them too. I have found that for me doing a total body workout is just for my endurance but will not see any muscle gains. Not sure if I'm going to buy Cathe's new total body tape yet. Your just going to have to play around, experiment with doing total body for a while and then doing a split routine for awhile to see what works best for you. Good luck! Kathy

 

[trevor]

Hi Annette!
There are so many ways to split your weight work that I could spend the rest of my life describing them.
I dont do the amount of video work that alot of people here on this site do so I tend to do alot of playing around with different methods of weight training. One I have done which is effective is splitting your weight days into upper body and lower body. On your upper body days you could do:
chest -- flat bench, pec deck flyes, incline bench.
back -- bent over dumbbell rows, sitting vertical rows
shoulders -- seated overhead dumbbell press, lateral dumbbell raises
biceps -- seated dumbbell curls
triceps -- triceps pushdown machine
traps -- dumbbell shrugs

lower body days could do:
inner thigh machine
outer thigh machine
leg extensions
leg curls
squats

You can fit your cardio in around this using Cathe vids or whatever you like and alternate your weight work on Mon., Wed. and Fris. This way on one week you would have 2 upper body workouts and one lower body workout. Then the next week 2 lower body workouts and one upper body workout. Do 2 sets of 10-12 and concentrate on slow negative motion. Of course ab work is done along with your weight work. Squats are an absolute essential as they build overall strength by using many muscles along with the quads and glutes. Do 3 or 4 sets of these. Let me know what you think.
Trevor :-jumpy