Workout

R

Rhonda

Cathlete
Has anyone tried a rotation such as:

heavy weights one week then switch to low weight high rep the next weeek? I am just wondering if you would get results with this kind of rotation or if you need to stick to heavy weights for 6 weeks then go to low weight high rep rotation.

I was thinking about switching back and forth. Any comments?

Thanks

Rhonda
 
It sounds like it would keep both components of fitness sharp, without letting one or the other slide. This is the kind of workout schedule I usually had, until people talked me into staying with one thing longer, and now my whole thing is upside down due to making up and practicing step routines (you sweat without realizing what's happening) and going to a gym (more resistance in the whole range of motion with some of these machines). Anyway, it worked well for me while I did it. I say, give it a whirl!

-Connie
 
Hi Rhonda,

A knowledgeable fitness pro - Maribeth - that used to post here quite a bit recommended doing both in the same week. You work each body part once with a low rep, high weight workout for strength and once with a high rep, lower weight workout for endurance each week. One type hits the slow twitch muscles and the other hits the fast twitch.

This has been a great plan for me, but I am an ecto who's wanting to gain muscle mass, not lose weight. Maribeth, if you're still around, jump in here!

Angela
 
I'm certainly not a knowlegeable one, but I went back and looked through my earlier rotations. I see that I had the best results from doing endurance and strength in the same week.
I put those rotations together fully not knowing what I was doing, as I didn't know about Maribeth's suggesstions at the time. But this program worked for me.
I had to slow down due to lupus flare, but now since I'm better, I will go back to the tried and true. What's the saying: 'if it ain't broke, don't fix it.' LOL :p
 
Hi Rhonda,
I have done w/o's like you described--one week I would do slow & heavy, the next week I would alternate PH and ME for weight work, and I have gotten awesome results. My body definately responds best to this type of weight training. The only downfall was that S&H makes me sooo hungry, that after a 4 week rotation I had to change for fear that I would eat us out of house and home!!

I have since tried a rotation of doing two body parts a day using the pyramids first then PH or CTX for those body parts right after that--all I can say is WOW--definition galore. This worked so well for me, I really hated giving it up, but I liked the looks of Cathes Sept rotation for a change of pace, so Im working on that now.

I dont know if this type of w/o will work for everyone, but it sure made a noticable diff. for me, not just in definition but in strength as well.

Good luck, let us know how it works for you
Jayne
 
Thanks everyone. I will try something like this, since I am waiting anxiously for the new body blast series. Hope Cathe puts a rotation together for us to use the new series. Not sure how long I will be on this rotation since the new videos should be out soon.

Rhonda
 
Hi Jayne,
I'm curious did you do (for example)PUB chest then PH chest then PUB back then PH back? or did you do PUB chest then back then switch to PH and do chest and back? Or maybe does it not matter?

-joy
 
Jayne,

I also have a couple of questions about your rotation with the pyramids. How many times a week did you work each body part, and with the pyramids, did you do up and down? I'm really pressed for time during the week, which is why I'm asking the second question.

Thanks!
 
Jayne,
How many minutes is a PUB body part? I think the entire workout is around 45 min. but the website info doesn't break it up by body part. Just curious how long it takes to do a PUB body part plus that same body part from PH. This sounds like a fantastic idea! Thanks.
Lisa
 
Hi all,
The way I did it each w/o lasted around an hr, but I didnt pay that close of attention and of course on days that I added ab work, it was longer.

With PUB, I would do for example; PUB chest full pyramid, then PH or CTX chest, then move to biceps PUB (full) then PH or CTX biceps--(that particular day, I wanted to cry!!!!)

I only worked each body part once a week, but I didnt need anymore than that, normaly I would work them twice at least, but the rotation was killer for me, and I was seeing such nice results that I didnt feel like I needed anymore work.

for legs I would do the pyramids fully or leaner legs, and sometimes add on a little bowflex work.

I really really loved this rotation, and will be going back to it after I finish Cathes Sept rotation.

Jayne
 
Thanks! I really appreciate your sharing this. I'm in the third week of a rotation where I do the PS series during the week, and MIS or ME or PH on Sundays. I've already seen strength gains from that. If we don't have the new DVDs before I finish this rotation (I'm going for six weeks) then I think I'll try yours next.

Thanks, again!
 
Thank you Jayne,
This looks really interesting. I've been doing my own thing lately, alternating strength with endurance in the same week. I think this looks like fun (did I say fun?)
-joy
 
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