Rotation ideas?--muscle groups 2x weekly

[Beavs]

I'm curious if anyone has a rotation to share where they are working their muscle groups twice weekly. I'm looking to build muscle and keep the cardio sessions to two to three days weekly while concentrating on lifting slow and heavy. I've been using time saving premixes here and there as well to cut down on the amount of time for working various areas. A twice a week commitment keeps me rather busy. I've been using Cathe's S&H, GS, 4DS, P90X, and Amy Bento's Slo Mo but I'd love to see what others might be doing for some inspiration.

 

[Beavs]

C'mon....97 views thus far and not one of you workout junkies has ever done a similar type of rotation??? ;( ;( ;-)

 

[jonahnah]

Hi Beavs
Okay, I'm FAR from an expert but your desparate emoticon filled plea for replies sucked me in . I have some ideas but it depends on your time constraints.

First: Lots of questions for you: I'm not clear on how many days total you want to workout? Is it 2-3 cardio days plus 2 weight days for 5 total? Also, do you do long cardio workouts (60 minutes +)? Are you trying to keep your total workout lengths to an hour or less or can you do 75 minutes (45 in one session, 30 later in the day?) How often do you like to work your lower body, is 1x/wk okay?

Assuming it's 5 days total, you're flexible on cardio; LB 1x and you can do 3 split workouts, what about this?

Day 1 - 30 min cardio a.m., GS BSB p.m.
Day 2 - GS legs (or PLB, L&G, B&G)
Day 3 - 30 min. cardio a.m., GS CT p.m.
Day 4 - 60 min. cardio
Day 5 - 30 min. cardio a.m. PUB p.m.
Day 6 - off
Day 7 - off

If evening workouts are out, I'll try again!

Jonahnah
Chocolate IS the answer, regardless of the question.

 

[Beavs]

Thank you for taking pity of pathetic ol' me

I work out between five and six days week. Morning w/o's are generally out of the question (I am in my office by 6:30am). I was advised by my trainer to do more than three 60 minute cardio session per week and I am supposed to work all my muscle groups twice in the week. I've been doing the GS in their entirety but given that I need to do each muscle group 2x plus get in the minimum cardio I have a lot to do. Am I cheating myself to make use of the time saving premixes? Do I do the PUB/GS and such in their entirely and follow up at the end of the week with a total body workout such as MM? This is my dilemma. I'm trying to fit it all in without killing myself! I do like the rotation you have suggested and will try that one. Many thanks Jonahnah

 

[jonahnah]

Hi again Beavs,

I think if your goal is building serious muscle/strength, you have to do the full workouts, not the timesaver versions. I believe the timesavers are intended as more maintenance workouts, unless someone is new to wt training, then it might help them build up to longer workouts.

Re: the cardio, I looked over quite a few of Cathe's strength building rotations and I don't think she ever had more than 3 - 60 minute cardio sessions per week. In fact, for many weeks, she had a 50, 60 and 30 minute cardio and 3 days of wt traiing. She frequently only worked each body part 1x/week using the S&H series, PS or GS series. I'm not trying to second guess your trainer (who I'm sure is well qualified--unlike me! Just pointing out what I saw) There are lots of very valid ideas/theories that appear conflicting, which just adds to the fun of all this! Then of course, you factor in the "YMMV" issue.

You could probably do more and longer cardio sessions if you did MM 2x per week, but MM isn't intended as a real muscle builder, again, unless someone is new to wt training. It's more like a "let's hit 'em all for good measure" kind of workout, not "let's work them to shreds and leave you begging for mercy, too limp to shampoo or get off the toilet." (No, that language is not the actual copy for the dvds...)

Also, if you like the rotation I gave you, should you have the inclination, you could add another 30 minute cardio session and standing leg only LB workout on Day 6 (i.e. Leaner Legs or the first parts of any of Cathe's other LB workouts). HTH!

Finally, you're in your office by 6:30 a.m. and you workout 5-6 days per week!?! Okay, you're my new hero...

Jonahnah
Chocolate IS the answer, regardless of the question.

 

[Beavs]

Pretty much as I figured. Thanks for the kick in the pants. Now it's time to get crackin' ;-)

 

[kate]

Here is what I am doing for 3 weeks, then I will kick it up to more cardio and endurance workout.

I am doing each workout in its' entirety. I do them after morning walk & breakfast or before supper. I am really liking it so far.

Day 1~Walk 1 hr. Chest/Back
Day 2~Walk 1 hr. Legs/Shoulders
Day 3~Walk 1 hr. Triceps/Biceps
Day 4~Walk 1 hr. stretch/core
Day 5~Walk 1 hr. Chest/Back
Day 6~Walk 1 hr. Legs/Shoulders
Day 7~Walk 1 hr. Triceps/Biceps

Repeat 3 times

kate

 

[Beavs]

Thanks! I've been thinking that doing some nice walking outdoors would be a welcome complement to my program. Sometimes the thought of going downstairs and looking at the step again makes me cringe!