i just read your leg rotation that you posted. i'm wondering what your thoughts are on cardio frequency. with the rotation you posted you have 2 cardio workouts per week. i've read so many different things and get so confused as to how much or if i even need cardio. i'm mantaining right now. i'm very happy where i'm at and quite frankly hate cardio and would much rather spend my time lifting with cathe. just wanted to know your opinion.
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Fitnessfreak366
Cathlete
Well, I'm a true believer in lifting verses cardio. I only do cardio twice a week (2 hours) and my body fat stays arount 15-16%. When I was doing hours of cardio a week I was always "fluffy". However, you have to do what your body responds best too. Some people respond great to lots of cardio, some to lifting. Depends on your body type. I was scared at first to drop my cardio so drastically but once I did it didn't take long to see results in muscle building. I lift heavy, though.
JennieR
Cathlete
>Well, I'm a true believer in lifting verses cardio. I only
>do cardio twice a week (2 hours) and my body fat stays arount
>15-16%. When I was doing hours of cardio a week I was always
>"fluffy". However, you have to do what your body responds
>best too. Some people respond great to lots of cardio, some
>to lifting. Depends on your body type. I was scared at first
>to drop my cardio so drastically but once I did it didn't take
>long to see results in muscle building. I lift heavy,
>though.
Debbie, how long did it take you to realize that lifting was the better for you? I was doing a lot of cardio but that doesn't seem to be the answer for me. How fast should I see results if I'm focusing on lifting? Given that my diet is "clean".
Jennie
EDTA: I'm doing your Fall/Winter 2007 rotation, and I'm loving it.
>do cardio twice a week (2 hours) and my body fat stays arount
>15-16%. When I was doing hours of cardio a week I was always
>"fluffy". However, you have to do what your body responds
>best too. Some people respond great to lots of cardio, some
>to lifting. Depends on your body type. I was scared at first
>to drop my cardio so drastically but once I did it didn't take
>long to see results in muscle building. I lift heavy,
>though.
Debbie, how long did it take you to realize that lifting was the better for you? I was doing a lot of cardio but that doesn't seem to be the answer for me. How fast should I see results if I'm focusing on lifting? Given that my diet is "clean".
Jennie
EDTA: I'm doing your Fall/Winter 2007 rotation, and I'm loving it.
Fitnessfreak366
Cathlete
You should see results quite quickly if you start lifting heavy. Use the Gym Style workouts and Slow & Heavy. Use weights that take you to almost failure each time. Rotate them doing cardio in between. Do not do cardio more then three hours a week. You will see results. Give it 4-6 weeks and you should definitely see a difference.
LeanneM
Cathlete
Hi Debbie,
Can I ask you a question, too? Is it OK to lift heavy all the time, or should you alternate heavy lifting with some endurance lifting? I'm finishing up a three-week rotation using 4DS, and would love to start using S&H again since I get great results while using it. Before doing the 4DS rotation, I did three weeks of Gym Styles, and before that I did three weeks of S&H. So my schedule has looked like this:
S&H -- 3 weeks
GS -- 3 weeks
4DS -- 3 weeks
What would be a good series for me to do next?
Should I put some endurance lifting in between heavy lifting rotations to break it up and give my body a rest?
Thanks so much! You are such an inspiration!
Can I ask you a question, too? Is it OK to lift heavy all the time, or should you alternate heavy lifting with some endurance lifting? I'm finishing up a three-week rotation using 4DS, and would love to start using S&H again since I get great results while using it. Before doing the 4DS rotation, I did three weeks of Gym Styles, and before that I did three weeks of S&H. So my schedule has looked like this:
S&H -- 3 weeks
GS -- 3 weeks
4DS -- 3 weeks
What would be a good series for me to do next?
Should I put some endurance lifting in between heavy lifting rotations to break it up and give my body a rest?
Thanks so much! You are such an inspiration!
Fitnessfreak366
Cathlete
Leanne,
I usually will do an 8 week heavy training rotation and then take an entire week off. I HATE endurance workouts so I like to lift heavy all the time, but I try to give my body a break and do some endurance here and there. The program I'm on now allows me to lift heavy, plus adds in some endurance (which I hate) but it is good to change it up a bit. Your body needs a change in either reps, weights, rest periods, sets etc. to get good gains.
So to answer your question, if you haven't taken any time off, I'd do that now. Take at least a week off from everything and start back with S&H. I think at this point, it's more important for you body to recover for a week versus doing an endurance week.
I usually will do an 8 week heavy training rotation and then take an entire week off. I HATE endurance workouts so I like to lift heavy all the time, but I try to give my body a break and do some endurance here and there. The program I'm on now allows me to lift heavy, plus adds in some endurance (which I hate) but it is good to change it up a bit. Your body needs a change in either reps, weights, rest periods, sets etc. to get good gains.
So to answer your question, if you haven't taken any time off, I'd do that now. Take at least a week off from everything and start back with S&H. I think at this point, it's more important for you body to recover for a week versus doing an endurance week.
LeanneM
Cathlete
>Leanne,
>I usually will do an 8 week heavy training rotation and then
>take an entire week off. I HATE endurance workouts so I like
>to lift heavy all the time, but I try to give my body a break
>and do some endurance here and there. The program I'm on now
>allows me to lift heavy, plus adds in some endurance (which I
>hate) but it is good to change it up a bit. Your body needs a
>change in either reps, weights, rest periods, sets etc. to get
>good gains.
>
>So to answer your question, if you haven't taken any time off,
>I'd do that now. Take at least a week off from everything and
>start back with S&H. I think at this point, it's more
>important for you body to recover for a week versus doing an
>endurance week.
Hi Debbie,
Thanks so much for getting back to me!!! I really appreciate it.
I will definitely take your advice and fit in that recovery week before going back to S&H. It sounds like a really smart idea.
>I usually will do an 8 week heavy training rotation and then
>take an entire week off. I HATE endurance workouts so I like
>to lift heavy all the time, but I try to give my body a break
>and do some endurance here and there. The program I'm on now
>allows me to lift heavy, plus adds in some endurance (which I
>hate) but it is good to change it up a bit. Your body needs a
>change in either reps, weights, rest periods, sets etc. to get
>good gains.
>
>So to answer your question, if you haven't taken any time off,
>I'd do that now. Take at least a week off from everything and
>start back with S&H. I think at this point, it's more
>important for you body to recover for a week versus doing an
>endurance week.
Hi Debbie,
Thanks so much for getting back to me!!! I really appreciate it.
I will definitely take your advice and fit in that recovery week before going back to S&H. It sounds like a really smart idea.
Fitnessfreak366
Cathlete
Right now I'm on a week break but will start back with the rotation I completed last week. I got it from the T-Nation website. Its an 8 week rotation by Chad Waterbury.
Each week is different, the first week is straight sets and the second week is the same as the first week but in superset fashion. Reps, sets, and rest periods change throughout the entire rotation. One day you might do 3 sets of 5 reps, the next 2 sets of 15. It keeps the muscles guessing and it builds mass quite well. It's similar to what Cathe is doing right now with the STS workouts.
Each week is different, the first week is straight sets and the second week is the same as the first week but in superset fashion. Reps, sets, and rest periods change throughout the entire rotation. One day you might do 3 sets of 5 reps, the next 2 sets of 15. It keeps the muscles guessing and it builds mass quite well. It's similar to what Cathe is doing right now with the STS workouts.
Fitnessfreak366
Cathlete
Thanks, I'll check it out!