what's the current thought on how often to hit each muscle...
- Thread starter Cbelle
- Start date
Imafitnessfreak
Cathlete
I think that sounds great! Cathe's "Gym Styles" would be perfect and then tack on a day of Muscle Endurance, Muscle Max, Power Hour or something of the "endurance" nature and you'll be set! Don't forget to work in some cardio!
I did this very rotation and noticed amazing muscle growth!
I did this very rotation and noticed amazing muscle growth!
Elaine Keller
Cathlete
I recently did the same thing that Sarah did, using Gym Styles and finishing off the week with Muscle Max. I've been doing freestyle like workouts for lower body and have used Gym Style legs for those. When I started this I couldn't do very many of the pushups in GS chest before dropping and doing them from my knees but now I can do all of them. Also, I've increased weight over all. I'd say that any of Cathe's 3 day splits would work.
kathryn
Cathlete
I don't know if there is any concensus on the topic.
When I used the Gym Styles, I did each one once a week (chest/tri on Monday, legs on Wednesday, back/shoulders/bis on Friday) and that was good for me! I probably could have added in another lower body workout during the week, and will do that next time I get back to these. But hitting the upper body hard, each muscle once a week, with workouts spread evenly throughout the week, works best FOR ME. (I got my best upper body results so far with P90X, and that's the system that rotation uses.) I think doing a full body workout in addition to the GS's would have been counterproductive for me.
When I used the Gym Styles, I did each one once a week (chest/tri on Monday, legs on Wednesday, back/shoulders/bis on Friday) and that was good for me! I probably could have added in another lower body workout during the week, and will do that next time I get back to these. But hitting the upper body hard, each muscle once a week, with workouts spread evenly throughout the week, works best FOR ME. (I got my best upper body results so far with P90X, and that's the system that rotation uses.) I think doing a full body workout in addition to the GS's would have been counterproductive for me.
milagrosepul
Cathlete
Hi all, I rotate Gym Styles with High Step Challenge, and Muscle Max and I throw in a couple of Tae Bo's every couple of days.
I just started so I will have to see how it works.
I just started so I will have to see how it works.
rjroubi
Cathlete
RE: what's the current thought on how often to hit each...
I am in total agreement with everyone on the Gym Style series...I've been achieving incredible results in this last month doing one body part a day Gym Style alternating weeks with the Slow and Heavy series. Debbie recommended this type of rotation in the beginning of this month....and the results are so incredible that even my DH noticed (and he never notices things like that!). I highly recommend trying it.
JMHO,
Robin
I am in total agreement with everyone on the Gym Style series...I've been achieving incredible results in this last month doing one body part a day Gym Style alternating weeks with the Slow and Heavy series. Debbie recommended this type of rotation in the beginning of this month....and the results are so incredible that even my DH noticed (and he never notices things like that!). I highly recommend trying it.
JMHO,
Robin
rjroubi
Cathlete
RE: what's the current thought on how often to hit each...
Hi Cbelle,
I actually have been following the following rotation that Debbie posted:
Debbie's One-Body Part a Week Rotation
Week 1 & 3:
Day 1: GS Chest only, Low Max #1-4 premix - 70 minutes
Day 2: GS Back only, KP&C Cardio Conditioning premix - 57 minutes
Day 3: GS Legs - 67 minutes
Day 4: Rest
Day 5: GS Shoulders only, Low Max #4-7 premix - 67 minutes
Day 6: GS Biceps only, any IMAX workout - 1 hr. 1/2
Day 7: GS Triceps only, HSC - 93 mintues
Week 2 & 4:
Day 1: S&H Chest only, Step Blast - all by challenge - 71 minutes
Day 2: S&H Back (including planks and supermans), CTX Kickbox cardio only - 69 minutes
Day 3: S&H Legs - Legs only
Day 4: S&H SHoulders only, CTX 10-10-10 cardio - 70 minutes
Day 5: Rest
Day 6: S&H Biceps only, any IMAX workout - 90 minutes
Day 7: S&H Triceps only, HSTA - 93 minutes
I only varying the cardio according to mood and sometimes substitute Pilates Reformer work for the Circuit training (due to lack of time and I happen to enjoy reformer work more then circuit training.
I do specific ab work only about twice a week.....usually Coremax and at least one yoga and Pilates Mat workout (I like Stott's Intermediate Mat Workout, although some people find Moira Stott "dry" or boring).
Debbie's rotation has been really working for me! (The muscle definition in one month is incredible....I'll have to post new pics ...LOL).
Robin:9
Hi Cbelle,
I actually have been following the following rotation that Debbie posted:
Debbie's One-Body Part a Week Rotation
Week 1 & 3:
Day 1: GS Chest only, Low Max #1-4 premix - 70 minutes
Day 2: GS Back only, KP&C Cardio Conditioning premix - 57 minutes
Day 3: GS Legs - 67 minutes
Day 4: Rest
Day 5: GS Shoulders only, Low Max #4-7 premix - 67 minutes
Day 6: GS Biceps only, any IMAX workout - 1 hr. 1/2
Day 7: GS Triceps only, HSC - 93 mintues
Week 2 & 4:
Day 1: S&H Chest only, Step Blast - all by challenge - 71 minutes
Day 2: S&H Back (including planks and supermans), CTX Kickbox cardio only - 69 minutes
Day 3: S&H Legs - Legs only
Day 4: S&H SHoulders only, CTX 10-10-10 cardio - 70 minutes
Day 5: Rest
Day 6: S&H Biceps only, any IMAX workout - 90 minutes
Day 7: S&H Triceps only, HSTA - 93 minutes
I only varying the cardio according to mood and sometimes substitute Pilates Reformer work for the Circuit training (due to lack of time and I happen to enjoy reformer work more then circuit training.
I do specific ab work only about twice a week.....usually Coremax and at least one yoga and Pilates Mat workout (I like Stott's Intermediate Mat Workout, although some people find Moira Stott "dry" or boring).
Debbie's rotation has been really working for me! (The muscle definition in one month is incredible....I'll have to post new pics ...LOL).
Robin:9