RE: When do you do fit in something like Cardio & Weigh...
Diane,
I don't think the rotation alternating Boot Camp with other weight workouts would give your muscles enough rest. If you goal is to build strength/muscle, it would seem rather detrimental.
Increasing definition, IMO, is a combo of increasing muscle mass somewhat, and lowering body fat covering the muscles. (If you have a good muscle base, you might just need to focus on the latter).
To build muscle, working hard and heavy, with good rest in between is important, and fueling your muscles (ie: having a carb/protein snack soon after a weight workout when your body can use it most). You could do one of the GS workouts each once a week (or as I plan to do next time I do it, each upper body workout once a week, and the lower body---bigger calorie burner because it uses larger muscle groups---twice a week.) This is a good series to use, because the split allows you to work a large muscle group with each workout (chest, back, legs). Some other splits, like the Slow and Heavy split, don't spread out the large muscle groups that way---and they are the big calorie burners.
To reduce body fat, diet and more cardio are helpful. If you already have a good muscle base you want to maintain, and just want to get rid of some fat over it, then alternating Bootcamps with cardio could be a good rotation for you.
If you're kind of "in between," wanting to add more muscle and burn more fat, then I suggest two weeks of GS followed by a week of Bootcamp and cardio.
I just reread your post. Working your arms every day might work if you already have the muscle base. Otherwise, it could be counterproductive. Have you noticed that you lift less, that you can't lift the same amount with each workout? That's a sign that you are not getting full recovery, and muscle growth won't happen in that situation. Do arms no more than 3 times a week, with one day in between.
When I was unable to get in many workouts recently, I did an "emergency!" arm workout 2 or 3 days a week to at least keep up appearances! I did a pyramid of light weights (7 or 8 pounds) for 24 reps, medium weights for 18 reps (10 or 12 pounds) , and heavier weights for 12 reps (15 pounds) of the following series:
Biceps curls, overhead presses, triceps kickbacks (moving from one body part to the other with no rest between sets--unless I neede more recovery on the last few sets of the pyramid).
I did one "circuit" then would rest and do some dynamic moves (like in P90X), then repeat, for a total of 5 circuits. (one at lowest weight, then next heaviest, then heaviest, then back down to second weight, then ending with first).
This was both effective and time-efficient.
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