05-13-18, 07:16 AM | |
VF Supporter
Join Date: May 2002
Location: Connecticut
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Have you ever tried Body for Life? Your library probably has 20 copies of it. I did his gym style workouts back in the day and had great results.
You alternate splits days with 20 minute HIIT days. Bill recommends several sets pyramiding up, then the final set with light weight at higher reps to burn out the muscles. I did the HIIT days on the elliptical. BFL has good instructions for HIIT. That might shake things up for you. |
05-14-18, 10:47 AM | ||
Join Date: Nov 2001
Location: Colorado
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Quote:
Second, do you want to maintain the strength you've gained or get even stronger? If the first, I might suggest going to a slightly higher rep range (3 sets of 16 or 4 sets of 12) with a little less weight and a little less rest between sets (or some 30- or 45-second cardio bursts in between sets). If you want to increase strength, then yes, a 5 x 5 program with more rest in between sets would be good for that. As for rest, I prefer to go by how my body feels rather than the clock. Am I ready for another set? Sometimes I'll start to soon on the next set and think "nope, not ready" and rest and stretch a bit longer. Another thought: how is your body holding up to the program you're on now? You might consider changing up the split you use -- back/triceps, chest/biceps, legs/shoulders, for example. I've also liked splitting my leg days into a quad day and a glute/hamstring day. One thing I'd recommend before you start in on any new rotation though (and in between every period of more intense training) is a week off from heavy lifting entirely -- do some lighter metabolic stuff, cardio, yoga, etc. HTH!!
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05-14-18, 10:59 AM | |
VF Supporter
Join Date: Dec 2003
Location: Spicer, MN
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Hi Laura!
I, personally, would move on to STS. I don't think you will lose strength - just go as heavy as you can in each Meso. If you are going as heavy as you can for those 8 reps, I think that's perfect. I would rest about a minute in between sets although Cathe has you resting about 90 seconds to 2 minutes in Meso 3. I just finished 3 months rotation of STS last week and am planning to incorporate the heavy weights I used in some of my upcoming workouts. Just depends on how many reps. I'm actually moving towards more metabolic workouts over the next couple of weeks just to shake things up.
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Do your BEST and Forget the Rrrrest! Tony Horton When your body screams, tell it to shut up! Body Pump "Where I am today is where my mind put me. Where I'll be tomorrow is where my mind put me." - Billy Blanks I'm a SHOCKING GRADUATE of STS!!!! Feb - May '09! I did it again! I'm a SHOCKING GRADUATE of STS!!!! Feb - May 2018! Beachbody On Demand 80 Day Obsession - Full Rotation June - September 2018 Third time's a charm! I'm a SHOCKING GRADUATE of STS!!!! July-Oct 2020! |
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bfl, body for life |
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