Rotations & frequency of weight work

T

tillard

Cathlete
I've become more confused after doing some research as to how often to work each body part per week in your rotations. The debate over one body part per day vs. 2 to 3 full body workouts a week is frustrating.

The rotation I'm currently doing (my first Cathe rotation) has me doing one muscle group per day over 6 days (ie chest, back, legs, shoulders, biceps, then triceps...each one occuring on a different day). The first week of my rotation had me doing the GS's as produced and I found them to be quite exhausting (I'm definately not used to her fast pace x( )...to the point I felt that it was compromising my workout almost. Especially with the Chest and Triceps routine, my triceps were completely fried after all of the chest work so I didn't get a really good tricep workout in when it came time to isolate them. With the X I was using 12's and 15's for my triceps and I ended up using 5's in the GS's DVD :eek: . The reduction in weight was kind of surprising.

So in this sense it seems more productive for me to break it up. But I'm not sure if I'm stimulating my muscles with enough frequency by only working them once per week, especially since I seem to be an ectomorph. I guess it's really just trial and error to see what your body type responds best to...but I unfortunately have the personality type of wanting "immediate gratification"...one of my biggest personality flaws :) .

For those that have had a lot of success in building muscle and definition what type of rotations do you typically use...one muscle group per day or multiple full body routines throughout the week? Or do you switch it up from rotation to rotation? After I complete this rotation I'm planning on doing a rotation switching between the Body Blast and Intensity series with at least two full body workouts per week, so we'll see how that goes. But any suggestions or advice would be greatly appreciated.

Deni
 
Deni,

This is all a very complicated process and I can certainly understand your frustrations.

I would suggest that you just start somewhere...decide what is reasonable for you and then do it. Now, you have to stick with it for 4-6 weeks and see what it does for you. After that time, evaluate what you have done and see if the results you yield are what you are after. If you want more muscle...break down splits by doing 1-2 bodyparts/day. If you have too much muscle, consider full-body circuit workouts 2-3 times per week. If you have a lagging area or an area you need to give more attention too...then you probably need to add an additional day for that body part.

I don't mean to over-simplify the process, but everyone is different. It is not black and white, but very, very gray.

I have times when I work on building more muscle and then I have times where I work on definition. Both of these are entirely different and I have to change my rotation/splits based on what I'm trying to accomplish.

Information is a good thing, but sometimes it can get us into alot of things...what we have to do is take something, work with it...give it time and then if we don't get what we are looking for, then go back to the drawing board.

It's a huge experiment....but the benefits are the same no matter what because you are working out and you are improving your health.

I sure hope this helps...


~Marietta
FITXME
http://www.picturetrail.com/fitxme
 
Thanks Marietta...sometimes my quest for knowledge makes things more difficult for myself :D . I realize it's a very personal situation, I was just wondering what has worked best for everyone else. I plan on giving each type of rotation their own trial phase so that I can see what they bring for me personally. It just all of the conflicting information can drive somebody batty :) :) .
 
I guess my main goal would be building mass. My arms and legs are very thin...too thin. I don't really have a lot there right now to "define" :D. I've acquired more muscle recently than I've ever had before, but I'm in need of something to take me to the next level. I can tell by looking at my arms that if I could acquire the muscle mass they would look quite sculpted...my chicken legs are another story...those need years and years of hardcore training :7 :7 !!

I'm hopeful that Cathe's workouts will give me what I'm looking for in regards to size and definition...I just need to calm down and do the work and see what kind of results I get. But if you have any specific suggestions please feel free to advise away :D !! Just an FYI, I don't have access to a gym so it all has to be done with the equipment I have at home (I have all of the standard equipment used in Cathe's workouts).
 
If I were you I'd try the Pure Strength Series...that series will allow you to go quite heavy and in order to build mass you need to lift heavier.

Then, make sure that you are eating enough protein....especially after a workout.

Cathe also has a one body part per day rotation that I am very fond of. If you can't find it let me know and I'll find it and send it to you. I have it printed out and use it quite often.

I like to hit each body part twice/week. So do the Pure Strength Series and then do one full-body workout. I tend to muscle very easily, so I do alot of cardio, but if you're pretty thin...then you may be about to keep to 30 minute sessions about 3-5 times/week.


~Marietta
FITXME
http://www.picturetrail.com/fitxme
 
Thanks Marietta. I have the Pure Strength, I'll have to check them out. I found Cathe's one body part per day rotation and printed it out...it looks quite good. I'll do that rotation as well at some point soon. I've gotten pretty good at the eating thing and am very conscious of my protein intake. I think I'm just going to be one of the ones that has to fight for every bit of muscle I gain. But that's ok...I enjoy the work involved in getting there so I guess it's all good in the long run right :D :D ?!?!

Deni
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top