PUB - how many times per week?

[hammiehaack]

How many times do all you fit chicks suggest doing PUB per week? Once or twice?

I'm thinking of splitting the PUB workout like I did GS Upper Body to a one body part per day. And I'm wondering if doing PUB only once per week is enough.

I like to split it up because longer workouts are very mentally daunting for me as I really don't much enjoy weight training like I do cardio.

 

[LaughingWater]

The Pyramid DVD offers premixes. I don't know how long they are, but judging from the description, they sound like they would cut your weight training time in half.

I can't say what would work best for you, but I prefer to do PUB twice a week. Well, except for this month...I'm working in one circuit workout a week, which where I would usually put my second PUB.

 

[MarieCLS]

There are pyramid-up or pyramid-down only options for both workouts, if I remember correctly. These might interest you. Otherwise, I'd go with twice a week or pair with an endurance/circuit workout.

 

[CollinsMom]

When I use the pyramids, I do PUB twice per week. I usually do what I call the "Katie Premix" (LOL) which is a 3/4 pyramid as heavy as I can stand, and then during Cathe's last set of 12, I do 50 jumping jacks. LOVE IT!

 

[maddiesmum]

If PUB were my main upper body weight training, I would do it x2 per week. I am sorry but I do not really think that only doing each muscle group from PUB once per week, on separate days, is enough. Ideally, if you are going to work each muscle group separately once per week, you want to make sure you hit the muscle group from every angle, with 3 or 4 different exercises to throughly exhaust the muscles. For most muscle groups, Cathe only does 2 different exercises, repetitively, constantly working the same range of motion. PUB is an endurance workout, not really a strength workout. It is hard to go heavy with it because of the high rep count and very fast pace. I find I plateau with it very quickly unless I change it around a lot, and then, it ceases being a pyramid workout.

To do what you want to do, you are better off with GS, S&H and 4 Day Split. Fitness Freak has rotations listed in the rotations forum where she works each muscle group once per week using exercises from 2 different workouts, so the muscles are thoroughly worked. You might take a look at some of these.

Clare

 

[kathryn]

As others, I would do PUB twice a week (maybe Monday and Thursday) and PLB twice a week (maybe Tuesday and Friday) if I were using it as my only wt workout.

You could also do each once a week (one on Monday, one on Wednesday) and cap off the week with a full-body workout (Friday).

 

[kathryn]

It is hard to go heavy with it because of the high rep count and very fast pace.

ITA

I always put longer rests between sets in PLB to make it less of an endurance workout and more of a strength workout.

 

[ReenaPP]

As others, I would do PUB twice a week (maybe Monday and Thursday) and PLB twice a week (maybe Tuesday and Friday) if I were using it as my only wt workout.

You could also do each once a week (one on Monday, one on Wednesday) and cap off the week with a full-body workout (Friday).

Yep, ITA....that is what I do when I use the pyramids - lower sunday, upper monday and then the premix combo wed....

 

[petramom]

I agree with maddiesmum - PUB isn't a great candidate for split training because each muscle group is only worked with 2 exercises. GS, PS and S&H are much better candidates for split training. While something is better than nothing, I think if you're looking to gain muscle strength or size you should plan on working each of the major muscle groups 2-3x/wk (unless you're working at a very high intensity, in which case 1x/wk may do it).

I'm currently doing a Pyramid rotation, and just finished a split routine where I did one part/day (using various combinations of S&H, PS and GS, supplementing with some exercises of my own). Both have something to recommend them. But I think the Pyramid workouts are much better suited to an endurance-building routine.