Ways to hit each muscle group 2x per week

C

cjbate

Cathlete
I am just coming off a PS/MIS rotation and am heading into a SH rotation, but would like another way to hit each muscle group twice. What creative ways/rotations have that? I am a little tired of MIS. Not sure if I am up to doing the whole SH rotation 2x per week, but 1x is ok. Want to add muscle. ALternate PS and SH?

I have CTX, Power Hour, Body Max, IMAX, SH, PS, MIS, MIC

No PUB/PLB yet....

Any ideas?

Thanks

Jen
 
I think your best bet is to tap CTX Upper Body split into service, simply doing one muscle group per day, certainly NOT doing the same body parts on consecutive days.

A-Jock
 
What about taking the strength section from BodyMax and lining it up with CTX Upper Body. You could do two body parts or one per day, that would probably give about 15 minutes for each muscle group. I have to mix things up or I go crazy. Yesterday I took the shoulder section from PUB and then did Cathe's routine that she had posted (long time ago) for extra work on the shoulders, at the end of that my shoulders were ON FIRE. Then at the end of the day I did the rest of PUB. Last week I did the bicep section with extra work.
 
Thanks guys, I will consider both...

Problem is, CTX is on video....lots of FF and Rew...sheesh. I guess it is worth it...!

Thanks
Jen
 
Jen,
How about CTX power circuit and the lower circuit from body max one day, then upper body from body max. Then the second time through do CTX leaner legs or legs from power hour. Then do all of the CTX upper body or upper from power hour. Just some ideas.
Diane Sue
 
Jen, what results did you get with the MIS/PS rotation, what exactly did you do, and for how long? Hope you don't mind me asking.
Sharon
x
 
Hey Sharon:
I did about an 8 week rotation, I did PS each tape 1x per week, plus MIS in its entirety on the other day...so 4 day a week workout, hitting each muscle group 2x per week. I did enjoy it...the PS I think it is important to push yourself as far as increasing the weight, since she doesn't do as many reps. I did notice some increase in muscularity, in appearance that is, even though I didn't increase the weights much during my rotation, and as I was doing this I also lost about 5 lbs of fat, as I was cutting out sugar and some other high glycemic foods in order to clear up my skin. I plan to return to this rotation after about 3 weeks with SH (which I had planned to combine with MIS for a similar rotation but was tired of it, hence my post). Amazingly, I lost about 2 inches in my waist. I think that is where I store fat in general...don't have a butt/thigh problem.

I also think eating more protein would help me. I don't think I am getting enough...I am an ectomorph and need muscle gain in a bad way. I think diet is key.

Didn't get any cardio in. No time.

HTH
Jen
 
Jen, thanks for your reply. It's interesting that you got such good results without doing any cardio. Maybe being an ectomorph, cardio would have hindered your results. I am mostly ectomorph (except for more fat than I'd like in my thighs!) and seem to find it difficult to gain muscle mass. I enjoy intense cardio, but I don't think it does me any favours in terms of trying to build upper body muscle.

Sharon
 
Time has been at a premium for me lately. I've been doing a rotation with the Pyramid Tapes. My rotation is something like this:
Monday: 2 Upper Body Parts in the AM, Cardio in Afternoon
Tuesday: 3 Upper Body Parts in the AM, Cardio in AFternoon
Wednesday: Legs in AM, Short Cardio in Afternoon
Thursday: Repeat Monday's weights, Cardio in Afternoon
Friday: Repeat Tuesday weights, Cardio in Afternoon
Saturday: Legs in AM, Hour of Cardio in PM

It has been fun, and I have enjoyed the variety as I usually switch up the order I perform things each week.
 
So are you using PUB and taking 2 or 3 upper body parts per session? Have you been doing this long enough to know your results yet?
 
Hey Jen

I have been doing this S&H rotation for the last 3 weeks with nice results. It hits both upper and lower at least 2x per week.

Sunday: KV Streamline Fitness w/ 3 lb (mainly for the yoga, but the short weight section is a nice change from heavy lifting)
Monday: Body Max
Tues: 50 minute interval run + abs + 15 minute stretch
Wed: S&H Chest & Back
Thur: S&H Legs and Shoulders
Fri: S&H Biceps & Triceps
Sat: Circuit Max (doing heavy legs, no upper, during the weight segments - you could substitute CTX PC or something else you have)

Really enjoying this rotation and definately feeling strength gains.

Good luck,

Nancy
 
Thanks for the more suggestions...now I am rethinking the 2x a week thing...lately the reading I have been doing about ectomorph idea is that 1x a week HEAVY is ok for more growth, and may be better than 2x....maybe will try that after a while. Hard to know....guess trial and error is the best way.

Jen
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top