Physique Changes when doing endurance vs strength training?

Lynn M.

Lynn M.

Cathlete
Hi-

I have been doing some very heavy strength training for the last few months.. one body part per day at lower reps and heavy weights. S & H being the mainstay of this regimen.

Well, I feel like I am pretty satisfied with the results obtained.. I like the defnition and mass that I have built, but I am needing a break from this type of training and want to switch up to more endurance based training for my next rotation.

My question is that I really like the results I have gotten and don't want to lose the muscle I have worked so hard to build up over the last months.

I am wondering if any of you notice any changes to your physique when you switch from heavy strength to endurance training.. do you see a loss of definition?

I am thinking of this rotation but I don't know if it is too excessive.

Monday Body Max
Tues Cardio Kicks
Wed: Power Hour + 1/2 hour of some type of cardio
Thurs. Off
Friday: ME + 1/2 hour of cardio
Saturday: Cardio
Sunday Boot Camp

I do have all of Cathe's videos, but not DVD's.

Any feedback would be greatly appreciated. Thanks, Lynn
 
Lynn,

About six months ago, I did a rotation that used the Pyramids and Pure Strength for weight work, so it was geared to lifting heavier. I did like the results of upper body but lower body was getting a little bulky cause I was using very heavy weights for my legs.

After that, I went on a rotation that looks very similar to yours.

Monday: MIC
Tuesday: Boot Camp
Wednesday: CK
Thursday: PH
Friday: Choice of CTX cardio
Saturday: IMAX 1
Sunday: ME

My body definitely changed and I lost muscle in both upper and lower body. I know I lost strength because I am on the Smaller Lower Body rotation where I am lifting heavier in the upper body again and it took me about three weeks to get where I was before the endurance rotation.

It's interesting to see how the body changes with each rotation. I have decided I like lifting heavier for upper body and medium to light weights for lower body. I am a pear and this seems to work better for me.

I'm sure you'll get more feedback but this was my experience.
 
I have found that when I do an endurance rotation, I usually show a little more definition with the mass that I have built. I don't go on as long of rotations with endurance as I do strength though. Usually no more than three weeks. Then sometimes when I go back to heavier workouts I will try and do one heavy lower and upper body workout and one endurance type lower and upper workout. I do this and then go back to all out heavy again. This seems to be best for me to keep my mass and add extra definition.
Diane Sue
 
Hi Candi and Diane Sue-

Thank you for your responses! I appreciate your wisdom.

Candi, I am built just like you, it was informative to learn what you do that works best for your body type.. I like to lift really heavy on my upper body too. It helps me balance out the lower body.

Diane Sue, Thanks for the suggestion.. when you do your all endurance rotation for the three weeks, what will you do? Do you do an allover body workout a couple times a week or do you split up bodyparts/day?

Take care!

Lynn M.
 
I like Diane Sue's approach of endurance training for only a 3 week rotation. In retrospect, it appears I stayed on my rotation for too long, 12 weeks. Well, now I know, right?

Since you are a pear I'll share this with you. Some of us pears have been on a smaller lower body rotation that looks sort of like this:

Day one: Push/Pull premix of two sets of upper body plus PLB floorwork and BC core work.
Day two: Imax2 and if feeling energetic BC cardio
Day three: Legs & Glutes or L&G Extreme
Day four: PS Upper Body or PUB
Day Five: KPC
Day Six: Step jump and Pump
Day Seven: Rest.

We have seen results after about a month and are very optimistic we'll see more. For me, I believe it's using both the Legs & Glutes (light + floor work) and Pyramids and also KPC that's making the difference.
 
Hi Lynn
Sometimes I will do a total body 3 times a week and others I will split upper and lower twice each. It really depends on what workout I do. Sometimes I will do a ME&Bootcamp upper and lower split. Doing all of ME lower and then adding in all of bootcamp lower and then I do the same with upper body. Also it depends on the weights that I am using. Another combination might be doing one upper lower split and then two full body workouts. Or I do a split with CTX upper and leaner legs. There are so many combinations. I have also done bodymax through legs and then added in ps floor work and then did the upper bodymax the next day. Just different ideas.
Diane Sue
 
Hi girls:

Thanks for the great suggestions!!!!

Candi, I do agree with you on how well L & G, and kickboxing works. I incorporate both into my rotations and do see good results. I really think that the floor work in L&G and those side kicks in KPC make a TOTAL difference in the outer hip area.. my dream is to have a "dancer's dent" on the side of my butt! :}

Diane Sue, I never considered splitting up two endurance based and working upper and lower body parts each day. That is a great idea and I am planning on trying it within this rotation.

Thank you again for your input!

Lynn M.
 
Great ideas, Diane Sue. Thank you!

I must admit that I haven't done much experimenting. I need to venture out and play with this stuff a little more. One of the reasons I look forward to retirement is to play more with my workouts. I'm really not a crazy person, honest.

Lynn,

A "dancer's dent". Now that's a goal!
 
Lynn, you've gotten great suggestions. Just want to add that I'm also pear-shaped, and since I put kickboxing into my rotations last January, I lost 3/4 of an inch around my hips. I hardly do squats and lunges anymore since my doctor told me to rest my knees. The only squats and leg presses I do are the modified ones taught to me by my PT friend who pointed out the muscle imbalance around my knees -- and these are fewer than the ones I used to do. Aside from this, all I do is floorwork from PLB, PS-Legs, L&G, and a Firm tape a kind lady from this forum sent me. (Thank you Mckmain!:7) I do more kickboxing now (about twice a week) than stepping since kickboxing is kinder to my knees, and I'm actually liking my lower body now. Clean eating also helps a lot.

Pinky:)
 
Pinky,

What kickboxing tapes are you using? Just curious. I have all Cathe's KB stuff and bought the Millineum 1 tape but I'm always looking for more good KB.
 
Hi Pinky-

3/4 of a inch.. that is awesome!! I am not surprised that it was the kickboxing and floor work that did the trick. I have found that helps me alot too.

Do you ever power walk? I swear that when I am walking more (esp. if I concentrate on long strides) I see my legs and glutes lean out.. It doesn't seem like it would do the trick, esp. since I do run, step tapes, and kickbox as well, but I do notice a change. Plus, if you have sensitive knees it might be good for them too.

As far as diet, well.... I try. I know what to do to make it happen, but my consistency is a bit lacking.. I work for a dessert mix manufacturer, so even being at work takes a alot of will power!!

Thanks for sharing, Lynn M.
 
A DESSERT MIX MANUFACTURER!!!!!! You believe in living dangerously, don't you?!

Can you tell I have a sweet tooth?
 
Candi-

You ARE funny!! You know, I do have a major sweet tooth, but actually, if I have had to spend alot of time around the sugary stuff, I end up craving the salty stuff.!! And believe me, I can do some REAL damage on a pizza or a plate of nachos!!!

:}
 
Lynn:

just looking at your rotation, can I suggest that you think about deleting the half hour cardio from both the PH and ME days? You already have 4 cardio days, which is plenty. More than that is not required and could lead to depletion of that hard gained muscle you say you don't want to lose. Also, if you give PH and ME your all, that's tiring enough! Cardio work still taxes the muscles of the legs and core at least, give them a break!

Just a suggestion,

Clare
 
Hi Candi, I like Billy Blanks' 2004 series and his Abs/Butt DVD from his Get Ripped Series. He sometimes forgets to do one side, or he does more reps on one side than the other. I also don't like the way he "bounces" his stretches. But other than that, his workouts are good enough for my purposes. I keep hearing about Power Strike and Janis Saffel's workouts. She has one in collage video I'd like to get, but it's on vhs. Maybe later. Still can't get enough of KPC.:)

Pinky
 
Pinky - you mention the 2004 Tae Bo series?? What is this? Is it a new set? I can't find it on the website. I use to do all of the old videos and would LOVE to see him come out with a new set. I finally sold all mine off on eBay and am somewhat bummed I did:( Wish I would have kept at least a couple!
 
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