susie2susie
Cathlete
Could anyone help me with this video? I wondered how I should rotate it. I'm not sure if I could do v.2 and follow by v.3 the next day.
Thanks!
Thanks!
Question about Pure Strength
- Thread starter susie2susie
- Start date
Well,I've never done a PS rotation specifically, but most people recommend giving the worked muscle groups 48 hours of rest before working them again. Since other muscle groups often come into play during specific exercises for the targeted muscle groups, it may make more sense to do the two workouts for the upper body with a day of cardio in between them.
So you could do v 2/cardio/v 3/cardio/ and so on.
make sense?
Clare
So you could do v 2/cardio/v 3/cardio/ and so on.
make sense?
Clare
When I first used PS, my week looked like this:
Sun-cardio
Mon-PS Upper Body
Tue-cardio
Wed-PS Legs
Thu-cardio
Fri-a muscle endurance workout
Sat-rest
I did PS chest/back/shoulders/tris/bis in one session because I was using light weights and didn't have to take long rests. My body could take the stress. The whole upper body workout lasted about an hour and 15 minutes.
Nowadays I break it down like this:
Sun-cardio
Mon-PS chest/back
Tue-leg endurance workout (LL, parts of L&G, floorwork, half of PLB)
Wed-PS shoulders/triceps/biceps
Thu-cardio
Fri-a muscle endurance workout
Sat-rest
I no longer do PS Legs as is because of knee problems but you can put that in in place of a leg endurance workout. I like working out in a push/pull manner starting with the bigger muscle groups, which is why I do chest/back first. It's really just a matter of preference more than anything. Hope this helps.
Pinky
Sun-cardio
Mon-PS Upper Body
Tue-cardio
Wed-PS Legs
Thu-cardio
Fri-a muscle endurance workout
Sat-rest
I did PS chest/back/shoulders/tris/bis in one session because I was using light weights and didn't have to take long rests. My body could take the stress. The whole upper body workout lasted about an hour and 15 minutes.
Nowadays I break it down like this:
Sun-cardio
Mon-PS chest/back
Tue-leg endurance workout (LL, parts of L&G, floorwork, half of PLB)
Wed-PS shoulders/triceps/biceps
Thu-cardio
Fri-a muscle endurance workout
Sat-rest
I no longer do PS Legs as is because of knee problems but you can put that in in place of a leg endurance workout. I like working out in a push/pull manner starting with the bigger muscle groups, which is why I do chest/back first. It's really just a matter of preference more than anything. Hope this helps.
Pinky
RE: Question for Pinky re: leg endurance workout
Hi Angela, I do all of LL but substitute those regular squats with wall squats as taught to me by my PT friend to correct the imbalance in my knees. I put a stability ball between my back and the wall with my feet shoulder width apart and toes pointing about 30 degrees outward. I started without weights then moved to a pair of 8-lb. DBs, then 10s and 12s. I can now do wall squats with a pair of 15s max, but with the multiple reps in LL, I go down to 12s in the subsequent sets. I also sub wall squats for plie squats. For these, my feet are wider than shoulder width apart and toes are pointed outward a bit more. I keep the weights hanging at my sides. I actually like doing the wall squats as having the weights at my sides doesn't stress my back. And the stability ball follows the curve of my spine, so it's a more comfortable move for me.
With PLB, I either go up or down, which doesn't make it a pyramid anymore, does it?
I also use lower weight than I used to and sub regular squats for wall squats using 12/15/20.
I use mostly the ankle weight premix of L&G then move on to the floorwork of either PLB or PS-Legs. This is great to do before or after either the KPC cardio conditioning premix or the KPC punching and kicking premix (combos 1-3). You can also pair this up with CTX-Power Circuits.
With my knee problems, I have to be creative with not only my workouts but with how I spread them out over the week. I try (though sometimes it's not always possible due to time constraints) to put a day in between leg sessions. I consider step aerobic workouts as a "leg session" as you do a lot of leg work when doing them.
I can't work out my legs as much and as hard as I want. My upper body is more defined than my lower. But it's either I listen to my knees or be stubborn and bust them in the end.}(
Pinky
Hi Angela, I do all of LL but substitute those regular squats with wall squats as taught to me by my PT friend to correct the imbalance in my knees. I put a stability ball between my back and the wall with my feet shoulder width apart and toes pointing about 30 degrees outward. I started without weights then moved to a pair of 8-lb. DBs, then 10s and 12s. I can now do wall squats with a pair of 15s max, but with the multiple reps in LL, I go down to 12s in the subsequent sets. I also sub wall squats for plie squats. For these, my feet are wider than shoulder width apart and toes are pointed outward a bit more. I keep the weights hanging at my sides. I actually like doing the wall squats as having the weights at my sides doesn't stress my back. And the stability ball follows the curve of my spine, so it's a more comfortable move for me.
With PLB, I either go up or down, which doesn't make it a pyramid anymore, does it?
I also use lower weight than I used to and sub regular squats for wall squats using 12/15/20.I use mostly the ankle weight premix of L&G then move on to the floorwork of either PLB or PS-Legs. This is great to do before or after either the KPC cardio conditioning premix or the KPC punching and kicking premix (combos 1-3). You can also pair this up with CTX-Power Circuits.
With my knee problems, I have to be creative with not only my workouts but with how I spread them out over the week. I try (though sometimes it's not always possible due to time constraints) to put a day in between leg sessions. I consider step aerobic workouts as a "leg session" as you do a lot of leg work when doing them.
I can't work out my legs as much and as hard as I want. My upper body is more defined than my lower. But it's either I listen to my knees or be stubborn and bust them in the end.}(
Pinky