Split Routine Question

[Kristine36]

[font size="1" color="#FF0000"]LAST EDITED ON Oct-23-02 AT 11:37PM (Est)[/font][p]I know that Cathe is busy, so I'll direct this to the educated crowd. I have a concern/question that I've been wondering about and haven't seen addressed yet (but I could have missed it). I've been doing CTX for the last 2 weeks as is, and was writing out my schedule for the next two weeks in which I would double up on the upper body work in CTX in order to work each upper body muscle group 2x (a great idea as suggested by another poster). I've noticed that when I've been doing each upper body part, that there are definitely other upper body muscle groups involved. For example, I performed the chest workout after Step & Intervals and am very sore in my biceps and shoulders. I have noticed that every exercise performed for each upper body part most definitely involves other areas, so I'm unsure if I truly need to double up for the next two weeks. I'm completely tight in my upper body (ALL muscle groups) and REALLY noticing some incredible definition, which is a good thing.

I know that I should listen to my body and do whatever works for me as an individual, but I wonder if when I do any rotation if I really need to even consider doubling up on upper body because of the fact that these exercises performed really do involve other areas of the upper body as well. I have to stress that I am very careful to perform the moves correctly and with proper form. Has anyone else had the same experience? Also, it would seem that if this were true, than I would be working the same muscle group on consecutive days, compromising healing time. It seems as if I cannot 'isolate' each muscle group so as to only work the muscle indicated in the workout. When I was performing chest flyes today, there was definite shoulder and bicep involvement.

Any advice or help would be really appreciated.

 

[starbuck]

Kristen

I believe the idea is that, when say doing CTX as is each group thorougout the week you will on say tricep day have other muscle involvement. But your main aim of the workout is to work your tricep so that is where the concerntration and main work will be done. Yes you will find that your biceps come into work but again as I said it is the tricep that is working out most the other muscles are working but to a lesser degree (if I get this right).

However rest days are important if you are doing CTX as is it is designed to allow each muscle group to be worked and rest. If you are doing it as a split all time for your muscles to rest and repair so say I will be doing upper CTX upper body split today and MIC tomorrow.

Rest is important to allow the muscle to apart from anything repair this is really important if you are lifting heavy. Stretching is also important so it might be an idea to either hold stretches longer than Cathe or add on stretches at the end of the workout.

Babs

 

[naughtoj]

Don't add any more weights. I think your insticts are right on track. As you say, you cannot totally isolate each muscle group and since you say your form is impeccable, I say do not mess with a good thing. If you work your muscles twice a week you may find your form suffering because of lack of adequate muscle repair. Glad you thought it out before doing it!!!

Janice

 

[Kristine36]

Thanks Babs and Janice for your replies. I have to stress that I try to maintain proper form, but I think that I could probably work on it -- it's most definitely not perfect, but I really try. I totally agree with the fact that although the other upper body muscle groups may be involved in an isolated upper body part workout, they are probably involved to such a lesser degree that it wouldn't effect my results. I have to say that CTX is my favorite series of tapes I own and can't get enough of them. I'm heading into my 2nd rotation with this series and will start on week 3 next Monday, and I can definitely see myself doing the rotation for another 3 weeks after.

I will stick with the 'as is'. My hats off to those who can do 2 upper body parts weekly, but I'm probably just not one of those.

Thanks again guys for your responses!

 

[kathryn]

Re: more than one muscle involved. When doing any compound exercises, there are more than one set of muscles involved. When you do chest presses, you are also working front shoulder and triceps. When doing back rows, you also work rear shoulder and I plan to start with the back tape (which also has legs), then do the chest tape. I then will take a day off (to not o.d. shoulders) or will do leaner legs. Then I'll do shoulders (after a break), then biceps (to give triceps a rest, as they also work during shoulder day), then triceps. Another possible combination I'm thinking of is to do two body parts per day: back/chest, followed by a break, then legs/shoulders, then biceps/triceps.

 

[Janick]

This is an interesting thread as I am working on a CTX rotation right now. I try to work 2 body parts per day, so as I can have an extra 1 hour cardio session during the week (which I was planning to add MIS upper body).

I try to change combinations of body parts each week. For example this week, I combined biceps/triceps, chest/shoulders and legs/back, without any breaks (ie these are done 3 days in a row). After 3 consecutive days, I do pilates or yoga (rest day), then the day after cardio with MIS upper and finally a 90 min spinning class the last day of my week (which I consider to be a form of circuit/interval workout). Am I hindering my progress on this type of rotation??