Thanks Eva for sharing your thoughts on this. I have not experienced such rotation either and I am so glad you have replied to this thread. Based on what you have commented above, I am very skeptical cutting out cardio completely even for a period of time although I have done it in the past. Any addition on the scale is just a no no for me .Hi Natasha,
I have not personally had any experience with this but it seems like a very common approach for body builders or those who are looking to bulk up. I also follow some bodybuilding stuff, and when they are looking to gain muscle they will eliminate cardio completely, increase calories like crazy, and lift super heavy for 8-12 weeks. During this period they gain quite a bit of weight, muscle *and* fat, because of the extra calories. Then they go into a "cut" phase, where they decrease calories and add cardio, which leans them out. This seems to leave a lot of muscle behind, shed the fat, and voila, you've got more muscle than you had when you started.
Again, this is not something I've done, because lord knows I don't want to gain any weight, even temporarily, but it seems to be relatively common for folks who do a lot of serious weight lifting.
You might check around the bodybuilding.com site to see what you can find there, as those folks are focused on serious strength training.
This sounds sensible considering you are not *necessarily* looking to loose weight i.e scale IMO,keep the same eating habit and calories allowance.LOL I forgot I made this thread .
I believe that in the spring-summer, I will embark on my own rotation of STS/XT, with a format of working each muscle groups 2X/week. I might limit my cardio to 1X/week, which is OK because I walk upwards of 5+ miles each day in the spring/summer that I am not afraid of gaining weight (most importantly body fat %). All those steps keep me in great shape . I am curious as to how my body will respond to this type of training . I will post my official rotation, and my results in summer .
Take care ladies
I was thinking about trying doubling Xtrain like Dirt Diva did STS.I saw this in the w/o manager and now I'm very intrigued . My question is for anyone who has done a 6X/week strength only rotation of any kind, what results did you obtain? Did you add cardio?
Please share your experiences!
Ohhh, I like the look of this! Thanks for posting it .I was thinking about trying doubling Xtrain like Dirt Diva did STS.
Maybe give it a try for two weeks to shake things up.
Mon- Chest, Back, Shoulders
Thurs- Burn Chest, Back, Shoulders
Fri- Cardio Leg Blast
Sat- Burn Biceps/Triceps
Did anyone try this STS/XTRAIN 2x week weight training rotation ? Thoughts? Results?Ohhh, I like the look of this! Thanks for posting it .
What I love about XT the most is the versatility and flexibility of it. It would be super easy to do a STS/XT rotation. I was also thinking a rotation that went something like this:
D1- STS M1 Chest, Shoulder's & Bi's
D2- STS M1 Legs (any disc)
D4-XT BS Back & Tri's
D5- STS Plyo Legs (any disc)
D6- STS M1 Chest, Shoulder's & Bi's
D7- XT BS Back & Tri's
D1- STS M2 Chest, Shoulder's & Tri's
D2- XT Legs
D4- XT BS Back & Bi's
D5- STS M2 Legs (any disc)
D6- STS M2 Chest, Shoulder's & Tri's
D7- XT BS Back & Bi's
I've never done a 6X/week strength only rotation, but I'm willing to give it a try . My only concern is over-training, BUT I am really curious as to how my body will respond to this type of training. I walk so much in the spring/summer, that I am not worried about adding any cardio, really.
Good luck! Please come back and post results when/if you do this