Rotation for building muscle

[Shaz]

Hi Cathe!
I have just bought some new tapes, and I would like some advice on what rotation to use. I mostly need to add muscle to my upper half (very skinny), but would also like to reduce fat/tone my legs. I have MIS, PS, S and H, PH, and Body Max. Although I know I should concentrate on the muscle building videos (PS and S and H), I actually enjoy the endurance tapes more. (I don't think I could last 8 weeks on just strength videos!) Can you help?

Thanks in advance!
Sharon.

 

[jillybean]

It was too long to post the suggestions, so I just emailed you. Hope it worked!

 

[Cruncholi]

Sharon,
Here's one rotation that helped me build muscle, but also incorporated an endurance tape:

Mon: PS LA
Tue: PS BBA & CST
Wed: 1 hour of cardio (i.e. IMax)
Thu: Circuit Max (If you don't have CM, you could substitute Body Max)
Fri: 1 hour of cardio (i.e. Tae Bo or Cardio Kicks)
Sat: 1/2 hour of running with floor work legs on my own using a bodybar like in PS LA, and ab work like Keli Roberts Abs&More and/or planks on my own.
Sun: rest or stretching/yoga

I did this for 6 weeks and then got sick of PS and switched to a more endurance rotation. Let me know if you use this idea and if it works for you!

Linda

 

[Gibbee]

I have the same videos as you. My rotations have been as follows:

3-4 weeks of Pure Strength videos 1x each + either Power Hour or MIS 1x during the week. Cardio is 2-3 x a week taekwondo.
Then...
2 weeks (Sometimes 3) of Slow & Heavy 1x each + MIS or Power Hour. Cardio as above.
Then...
MIS for 3-4 weeks (I usually break it down into upper/lower) 2x during the week with 1 Power Hour. Cardio as above.

I have this rotation posted in the Videofitness rotations and combinations. Someone posted a reply to my listing and said she had a way to get in pure strength 2x a week and I plan to try that in a few weeks. I think the key to building size is to increase your weights on a regular basis. S&H will be key to your gains, I think.

I've lost 20 lbs. and have added muscle with the above-listed rotation. I am now trying out the Tank Top Arms rotation in hopes of adding some additional muscle + tone...