Strength Training 6x per week

[lvnascar]

I'm in my 2nd week of an STS rotation, but would like to check-in with you ladies. I'm 50 and in peri menopause. Love my cardio, but it really hasn't been working to get rid of the fat. I'm looking over the current rotation I'm doing, and I think I may have to tweek a few thing to make it work. Of course a lot of it is about eating, but I really want to see what more lifting will do for my body. I have already seen changes in just two weeks.

Laurie

 

[Stacy]

Justine, are you still following the generic rotation you posted on page 2 of this post??

If so, are you using one particular dvd set each week? Rotating different ones? Using STS?


I've been doing alot of circuits lately, needed a break after STS but my muscles are feeling soft and mushy. With STS I did feel too "bulky" and my clothes were too tight so I'm hoping more moderate weights more frequently will help me achieve the look I'm going for.

 

[Justinef]

Hi Stacy - yes, I'm following the generic rotation. My logic was that I'm probably 'mesomorph' type, with a tendency to an ecto UB and endo LB - in other words I lose fat on my UB first, and gain muscle on my LB easily. I can end up with gangly arms and chunky legs!! So after reading all I could, I decided to train my UB heavy twice a week, and endurance once. My lower body I stick to endurance and cardio / plyo legs (twice a week). A bit of HiiT to keep my heart healthy, and MWT as damage limitation for the weekends (!) and I'm all set.

I tend to chose a heavy weight series for the UB - different each week - and do one of the UB on a Monday and the other on a Wednesday. On Friday I then do an endurance UB workout, using all the UB muscle groups. On a Tuesday I do a cardio leg workout (see my other post about KPC premix for ideas), and Thursday I do an endurance leg workout. My MWT I do on a Saturday or Sunday, depending on how my weekend pans out.

So far, so good. I'm finishing up week 3 and have definitely built UB muscle, whilst maintaining my weight (which is what I want).

Let me know how you get on
x

 

[Stacy]

Thanks for the info. I'm definitely an Endomorph or maybe an Endo-Meso. I read alot of conflicting info on how an Endo should train. I read that I "need" more cardio, pretty much daily cardio in longer sessions and to not lift too heavy b/c you'll look "bulky" since an endo already has a layer of fat to contend with. Then I'll read I endo's should do just as much strength training as everyone else to preserve fat burning lean muscle and that cardio should be more HiiT. So confused!!

 

[Beth-B-Fit]

justinef-I wanted to let you know that I was inspired by your latest rotation plan and have started it this week. Sunday I did Afterburn and today I did GS Chest and Triceps followed by Blast Mania premix on IMAX 2. I really liked your idea of two days a week of heavy upper and then one day of endurance upper. It makes a lot of sense and I get to use lots of different dvds.

Anyway, thanks again! I know you're at least 3 weeks in by now. Are you still enjoying it?

Beth

 

[Justinef]

Hi Beth - yes, I'm almost through 4 weeks, and I'm really enjoying the rotation. I'm going to continue for a while. I feel energised rather than exhausted, so I don't think I'll insert a recovery week yet. Like you mentioned, it's a great way to use a variety of dvds. I'm discovering loads of cardio leg blast premixes for my leg days, and I'm going super heavy on the upper body days. I'm hoping to gain bulk on my shoulders, chest, back and lats, and to shape and define my legs. I'm not weighing myself, but i have probably stayed about the same - which i was hoping for. I haven't lost any cardio ability, either.

Let me know how you get on, and which dvds you like for the heavy work.
X

 

[Justinef]

Thanks for the info. I'm definitely an Endomorph or maybe an Endo-Meso. I read alot of conflicting info on how an Endo should train. I read that I "need" more cardio, pretty much daily cardio in longer sessions and to not lift too heavy b/c you'll look "bulky" since an endo already has a layer of fat to contend with. Then I'll read I endo's should do just as much strength training as everyone else to preserve fat burning lean muscle and that cardio should be more HiiT. So confused!!

I agree that it's so confusing- we're all different, and i guess the only way to find the best method is through trial and error. I know that mwt helps me lose weight, heavy weights cause hypertrophy, and high reps/ cardio improves the appearance of my legs (blood flow helps keep cellulite at bay for me).
What are you trying at the moment?

 

[Stacy]

I finished my first STS rotation in May and I definitely got stronger but also bigger in my upper body which isn't good on my petite frame. My shirts were tighter in the shoulders. I was also "training" for a 5K at the same time, but only running 2-3 miles twice a week b/c that's all my knees could handle. I was doing STS legs as well but not lifting super heavy as I didnt want to over tax my knees. I didn't lose any weight during that time. I didnt change anything in my diet.

I've just finished doing a mostly circuit lighter weight rotation, only working out a few days a week. I was burnt out after the 5k/STS block and I also wanted to de-bulk my upper body a bit. However I also gained 5 lbs b/c I let my diet goto heck. My muscles feels mushy and I feel weaker.

I'm looking for a good balance. I know STS Meso 3 training is not good for my upper body but lighter weight training such as what you'd get from primarily MTW is not enough. For cardio, my work days leave me so tired that I really just do what I'm up for that day. For lower body I do what my knees feel they can tolerate. I'm definitely a pear and have yet to figure out what works!

I'm following your rotation so far, but I'm only halfway into my first week. For upper body I am doing the Gym Style timesavers. Not sure yet what I'll do for lower body. I'm thinking Gym Style or Legs & Glutes.