Strength gains pyramids, ps and s&h??

[momto2bratz]

Hi Cathe or anyone here!!

I have gotten some great advice here and have a question. I have been focusing on more endurance type training and I need to bust a plateau. I just started a 4-6 week rotation using the pyramids. I have PS and S&H also, but haven't used those yet. Once I get the results that I am looking for how do I mantain my results using the heavier training along with endurance type training without getting any bigger?? Do I make any sense(LOL)?? Thanks in advance!!

Aila

 

[Bobbi]

What results are you looking for? Have you considered doing heavy first for greater results and endurance to maintain? My goal was to (re)build muscle and increase strength. I used all three of those workouts, getting progressively heavier and stuck to it for 4 months. My neighbor told me I was "cut" a few days ago. Moi? LOL! I almost kissed her! I am small muscled but well-muscled and I thank those three workouts for it. I have happily moved into more endurance type workouts and I am maintaining just fine. I'll be tossing Slow Heavy back in in a few weeks because I love it and my muscles may need a boost soon! Good luck whatever you decide!
Bobbi http://www.handykult.de/plaudersmilies.de/chicken.gif "Chick's rule!"

 

[momto2bratz]

Hi Bobbi,

I am looking to build muscle and gain some strength. I have some definition now, but my muscles don't "pop" or have that "cut" look yet. I do know that I need to do heavier training to achieve those results. I don't need to lose any weight. I am 5'4 1/2 and 115 pounds. My question is what do you need to do for maintaining the gains without getting larger. When I get to where I want to be should I continue heavy training with lighter weight or do I do mostly endurance type work?? I hope I am making some sense here..lol

Aila

 

[Bobbi]

Aila, I think once you are there, maintainance can be what you chose. I happen to love slow and heavy and tolerate high rep. It's so painful! Right now I want to work my rear delts and triceps since they are needy and I am not capable of doing heavy work with those muscles, so it's endurance. But the important thing is getting the muscle laid down. Once it's there, it stays as long as you are consistant about strength training.

I haven't gotten quite up to speed on the endurance stuff yet in March due to a crazy week followed by a sinus infection but even with minimal endurance work, I have kept my muscle so I think I can do whatever appeals to me, strength or endurance, and do just fine. I like to change things constantly so this is a beautiful thing.

Slow and Heavy is my favorite and was the most effective for me in building but I had a blast taking the Pyramids up to very heavy weights and it's all been good! I am happy I can do them at lower weight too since I love knowing exactly what's coming and I never manage to keep track of reps during high rep work. I have never stuck to one type of training for so long but Susan recommended doing so and I let my muscles determine how long and went up gradually. It was gratifying to see my muscle come back. I think you should do a heavy rotation to build muscle and strength. Your maintainace can be the type of work you like the best or a mix and match of all the awesome workouts Cathe has given us over the years.

I am shelving circuit training unless I really have to fit strength and cardio into one workout because of time restraints. I tend to be rather hoppy by nature and it feels so rushed and manic to me that I want to do cardio and strength on separate days and really focus on each one. I have added yoga very consistantly and love it. It gets my triceps and delts, keeps me flexible and mellows me out. I need to hit PH, MIS and ME in the coming weeks along with BodyMax and STP. And then I'll treat myslef to Slow & Heavy again! So many workouts, so little time!

Which ones do you use? Do you prefer one type of work over the other? It has to work for you! I am rambling, aren't I!
Bobbi http://www.handykult.de/plaudersmilies.de/chicken.gif "Chick's rule!"

 

[hippahips]

Hi Aila, when I want to increase my strength, I always start with a 2-3 week S&H rotation, the follow it up with a 6-week rotation using only PS and the Pyramids, working out in splits. I make sure to eat more and often, and do less cardio.

Once I get to where I'm happy with my strength gains, I switch to endurance and circuit training for another stretch of time to burn off the extra flab that accumulated from doing less cardio and eating more. I put in PS and Pyramids every two weeks to keep my strength gains.

This is just one of the many options you have. There really isn't one magic formula for getting what you want.

I'm quirky like Bobbi in that rotations that last a long time can drive me nuts but I keep up with strength training because strength is my main goal. I'm not a fan of circuit training but I do it because it works well in melting the flab, and it gives variety to my workouts. Like Bobbi, I've also been trying to put in more yoga and stretching to my routines as these heavier weights are making my back tight.

Hope this helps.

Pinky

 

[momto2bratz]

Hi Bobbi and Pinky,

Thanks for answering my questions!! I was thinking this is the way to go for achieving and maintaining my results. I just wanted to be sure I was thinking right . Thanks again!!

Aila