need advice re: balance of strength and cardio - Page 2

susan p · 01-16-12, 12:57 PM

Vee, I know a lot of people swear by once a week per body part, but I've tried it twice and just never saw any progress. I did Cathe's pure strength series for almost 6 months. I did CTX, which is similar, for 8 weeks. In neither case did I see any strength improvements and the DOMS was awful, because every week it was like starting over! I know once a week is supposed to be enough, but I have to do strength twice a week to see any improvements in how much I can lift and in not being so sore. Once a week per body part always made me feel like a rank beginner each week. I know that is not the norm.

And I really do want to do Pump because I LOVE IT.

(anyone who is interested in the final plan, see next post)

susan p · 01-16-12, 01:29 PM

The facts: 1) If I run 2x a week (or even 1x per week) I can MAINTAIN but not gain. 2) If I work out hard six days in a row, I get too achey. 3) as I approach menopause I need to do more strength. 4) But I'm unwilling to give up running.

The inspiration: When I was running last night, I had to slow down to keep going because the woodstove in the basement was burning and I was too hot! I learned a long time ago in running that you don't have to QUIT when you feel maxxed out, if you are jsut willing to SLOW DOWN, you can usually KEEP GOING. SO, I had a flash of inspiration!

What if I design my week so that I work a "slowdown" into the middle so I can keep going?? Eureka! This sounds good!

It will look like this:

Mon- Pump
Tues- run
Wed - alternate (easier) strength in lieu of Pump (I'm thinking about using Petra's Elegant Strength, or something Pilates-esque)
Thur- easier fun cardio of choice (90% of the time it will be Christi Taylor. lol. Yes, I am that predictible!)
Fri- Pump
Sat- run

I'm still getting 3 cardio and 3 strength, I'm running 2x so I won't lose what I've gained, but I'm pacing myself in the middle of the week to keep myself from running out of steam before the end or getting too achey.

Perfect. I love it.

renee mcfar · 01-16-12, 07:25 PM

Susan, sounds like you found the perfect answer.

Christi is also my fun cardio gal! Even the old Christi's. The ones where she looks like she is 16 years old!

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01-16-12, 12:57 PM
susan p VF Supporter Join Date: Oct 2001 Location: Kansas City	Vee, I know a lot of people swear by once a week per body part, but I've tried it twice and just never saw any progress. I did Cathe's pure strength series for almost 6 months. I did CTX, which is similar, for 8 weeks. In neither case did I see any strength improvements and the DOMS was awful, because every week it was like starting over! I know once a week is supposed to be enough, but I have to do strength twice a week to see any improvements in how much I can lift and in not being so sore. Once a week per body part always made me feel like a rank beginner each week. I know that is not the norm. And I really do want to do Pump because I LOVE IT. (anyone who is interested in the final plan, see next post)

01-16-12, 01:29 PM
susan p VF Supporter Join Date: Oct 2001 Location: Kansas City	The facts: 1) If I run 2x a week (or even 1x per week) I can MAINTAIN but not gain. 2) If I work out hard six days in a row, I get too achey. 3) as I approach menopause I need to do more strength. 4) But I'm unwilling to give up running. The inspiration: When I was running last night, I had to slow down to keep going because the woodstove in the basement was burning and I was too hot! I learned a long time ago in running that you don't have to QUIT when you feel maxxed out, if you are jsut willing to SLOW DOWN, you can usually KEEP GOING. SO, I had a flash of inspiration! What if I design my week so that I work a "slowdown" into the middle so I can keep going?? Eureka! This sounds good! It will look like this: Mon- Pump Tues- run Wed - alternate (easier) strength in lieu of Pump (I'm thinking about using Petra's Elegant Strength, or something Pilates-esque) Thur- easier fun cardio of choice (90% of the time it will be Christi Taylor. lol. Yes, I am that predictible!) Fri- Pump Sat- run I'm still getting 3 cardio and 3 strength, I'm running 2x so I won't lose what I've gained, but I'm pacing myself in the middle of the week to keep myself from running out of steam before the end or getting too achey. Perfect. I love it.

01-16-12, 07:25 PM
renee mcfar Join Date: Jun 2004 Location: NC	Susan, sounds like you found the perfect answer. Christi is also my fun cardio gal! Even the old Christi's. The ones where she looks like she is 16 years old!