10-14-05, 11:19 PM | |
Join Date: Dec 2003
Location: Brussels
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Another rotation option is to split up the upper body into push/pull muscle groups, such as:
1-Lower body 2-Cardio (floor, if your legs have DOMS) 3-Chest & Triceps 4-Cardio 5-Back & Biceps 6-Cardio, yoga, etc. 7-rest I try to put some time between back and legs workouts, since deadlifts and bent over rows work the hamstrings, lower body and lats. This way the muscles have sufficient time to recover before getting them again. <b>Periodization</b> is very important: if you do the same fitness program week in and week out, your body will adapt to the (positive) stress and you'll plateau. It's pretty likely boredowm will set in too. On a regular basis, one should mix up the routine for a week or so: try doing only weight & cardio interval workouts with heavy weights, change to low weights/high reps, try changing the order in which you lift weights, every day do one body part (shoulders only, back only, upper leg only, etc.) plus some cardio. Whatever to shake things up. <b>Question:</b> does anyone know how often to periodize? I had planned to do two weeks of Cathe's GS, then one week of a different workout (total body), followed by two weeks of PS, etc. etc. Two weeks for body parts, one week for total body; switching the body part workouts so I re-do each workout once ever 6 weeks. This week I had planned to do total body workouts (Push-Pull) but I had such DOMS in my biceps and hamstrings I couldn't do a total body workout and had to stay with body part workouts while recovering. I took this as a sign that I was still making gains in the GS workout and not to rotate to a new workout yet. Right? Wrong? How often should we periodize?
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Central Brussels now, and moving to Hong Kong's New Territories at the end of August 'cos I got a great new job! |
10-15-05, 05:56 AM | |
Join Date: Aug 2003
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Katherine, I am glad you asked this question.....
I was just wondering the same thing about periodization. I am not really a rotation person but can manage about 5 weeks before I get sick of doing the same thing. I am getting good results, I am losing one pound per week. I want to keep up the weight loss. I was just trying to figure out if I should change my rotation every 3,4 or 5 weeks.
Sorry, I don't have the answer but I signed onto this thread because I am looking for that answer too. Laverne |
10-16-05, 11:21 PM | |
Join Date: Dec 2003
Location: Brussels
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Hey Laverne, let's see if anyone has advice... and congrats on your success! I'm losing about 1lb per week too.
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Central Brussels now, and moving to Hong Kong's New Territories at the end of August 'cos I got a great new job! |
10-17-05, 04:26 AM | |
VF Supporter
Join Date: Aug 2002
Location: Raleigh, NC
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Katharine - I'm afraid your question is buried in an old topic and people who could answer it aren't seeing it. It would be a great topic for the General Discussion. I'd suggest starting a new topic in the GD with your post with the question.
I tried doing a search. "Periodization" is too long of a search term. There was a topic on periodization, but when I went back to get it again, it won't come up! I know there's info out on the board, but I can't get to it at this point.
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Laura Laura's Workout Mantras: Something is better than nothing The best workout is the one you will DO |
10-24-05, 04:17 PM | |
Join Date: Sep 2003
Location: Toronto, Canada
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I work out about an hour and a half 5 days a week, so I rotate upper/lower body and do about an hour of cardio every day, eg:
Monday: Lower Body, Abs & Cardio Tuesday: Upper Body, Abs & Cardio Wednesday: Lower Body, Abs & Cardio Thuersday: Upper Body, Abs & Cardio Friday: Lower Body, Abs & Cardio Saturday and Sunday: Rest This is extremelly easy and I do not need to think about it at all...
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Stasi |
01-25-06, 01:41 PM | |
Join Date: Aug 2005
Location: new jersey
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Help with rotations??????????
I am looking for help with rotations. I keep going back and forth between which is a better idea- the slim in 6 theory or to rest a day between? Any suggestions on that aspect? The tapes I have to work with are Slim in 6 series, Firm (body sculpt, cardio sculpt) Karen voight burn and firm, Leslie Sansone Walk and Jog, Prevention Walk your way slim, and Firm Legs, Buns and Thighs. Any suggestions on a good rotation and does anyone have an opinion on the whole Slim in 6 theory of working every day? Thank you so much for your time and advice.
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07-09-07, 08:48 AM | |
Join Date: Dec 2002
Location: Sweet Home Alabama
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Timely Advice
I have about 50 or so workouts now and usually just grab whatever strikes me first (ow! ), and I've read with great interest the posts by folks who've been doing this or that rotation .. but they're usually talking about Cathe or P90X or some other types of "kill-me-now" workouts that I just haven't worked up to (and not really sure I want to! )
Still, I've wondered if I could utilize the workouts I DO have into a more effective routine. I've been sorta/kinda following a pattern of cardio/strength/cardio/strength/cardio, but thought -- maybe there's some better way? So I thought I'd do a search and see if there were any pointers on how to develop a personalized rotation based on workouts one has in one's possession. EUREKA! I have found it! Thanks, Joanna, for this very helpful advice that CONTINUES to assist vidiots looking to incorporate some organization into their workout routines and fitness goals! ~ Debbie
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Debbie Don't wish for it. Work for it. |
07-09-07, 09:13 AM | |
Join Date: Sep 2003
Location: Toronto, Canada
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about 2 yrs later
I've posted my rotation a year and a half ago, which use to be an alternation of lower/upper body and about an hour of cardio (see above). Since then I have changed my routine, and I have noticed a HUGE improvement. My overall weight went up; however, I’m so much leaner and firmer. (my size is still the same). You can see my muscle definitions – my arms, my legs, and abs. (p.s. I have NOT changed my diet)
Here is what I do now: Monday – legs, abs, and 45 min cardio Tuesday – arms, abs, and 45 min cardio Wednesday – 45 min cardio Thursday – shoulders, abs and 45 min of cardio Friday – back, abs and 45 min cardio I found this routine is much more beneficial, for following reasons: 1) muscles have enough time to recover and therefore get stronger 2) by concentration on one muscle group a day – you work out that muscle group at lot harder 3) too much cardio burns your muscle mass… so stick with reasonable cardio
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Stasi |
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