Work each body part twice a week
- Thread starter Ivy
- Start date
Debinmi
Cathlete
Hi Ivy,
It'll depend on how many days you want to devote to weight training and your personal goals/reasons for weight training.
The simplest schedule is 2 (or 3) TB (total body) workouts a week.
Other options:
An UB/LB split with a TB (one of my personal favorites)
2 UB/LB workouts a week as in Phase 2 of STS2.0
A 3-day split as in Xtrain, RWH, Gym Styles, etc combined with a TB
2 3-day splits in a week for 6 days of lifting (there's an Xtrain only strength rotation in the Workout Manager with this type of rotation)
One 3-day split combined with a UB/LB split for 5 days of lifting
A 4-day split as in 4-Day Split & FitSplit combined with a TB
Another option to reduce time devoted to your weight workouts is to focus on the body parts most important to you & reduce the sets on the body parts you don't think need as much time. As an example, I sometimes shorten my bicep/triceps sets as they get used as accessory muscles for other parts. But others might devote more time if "show off" muscles are important to them.
So many options!
It'll depend on how many days you want to devote to weight training and your personal goals/reasons for weight training.
The simplest schedule is 2 (or 3) TB (total body) workouts a week.
Other options:
An UB/LB split with a TB (one of my personal favorites)
2 UB/LB workouts a week as in Phase 2 of STS2.0
A 3-day split as in Xtrain, RWH, Gym Styles, etc combined with a TB
2 3-day splits in a week for 6 days of lifting (there's an Xtrain only strength rotation in the Workout Manager with this type of rotation)
One 3-day split combined with a UB/LB split for 5 days of lifting
A 4-day split as in 4-Day Split & FitSplit combined with a TB
Another option to reduce time devoted to your weight workouts is to focus on the body parts most important to you & reduce the sets on the body parts you don't think need as much time. As an example, I sometimes shorten my bicep/triceps sets as they get used as accessory muscles for other parts. But others might devote more time if "show off" muscles are important to them.
So many options!
Thanks, those are some options.
I finally got back into working out a couple of months ago. I started with 1 short upper and 1 short leg workout a week. I then, added a total body day. Once I got stronger, I started doing one body part a day and hitting it pretty hard. Now, I "change things up" by doing 4-day split, u.b, l.b., and total body, 3 day split, etc. - basically, I now try to make sure every body part gets worked out twice with weights, so if I do a 3 or 4 day split... I'll add a barre, strength yoga, or band workout at the end of the week to kind of "top things off". I work my abs out 3 times a week - always - no exceptions, but everything else is 2 times a week and I can feel and see the results. If I absolutely don't have the time to work out everything twice, it's the legs that get worked out only once (if time doesn't allow), because I use them a lot for sports and activities, so they get worked out a lot in other ways (plus legs are my least favorite workout lol). I stopped working out for a couple of years and am just now getting back into it, but all the years that I'd worked out before stopping... I always worked out my entire body at least twice. Whatever plan you choose (I like to mix it up), just make sure you have the needed recovery time between parts. The way I increased from once to twice a week was I used those muscle meltdowns and pyramid bonuses (from ICE and LITE) to transition (added them to what I was already doing) so that I could see/feel how it affected me and my recovery time. Once I knew my recovery time, I could work out every body part twice a week, regardless of what method (total body vs. splits) as long as I planned well.
nckfitheart2009
Cathlete
Here is a draft you can customise according to your goal.
The length can be up to maximum 1 hour depending on how you feel about your workout.
Monday : Total body --- STS total original https://shop.cathe.com/STS-Total-Body-Workout-and-Exercise-DVD-p/806.htm
Tuesday : Mobility + Abs from STS 2.0 https://shop.cathe.com/Cathe-STS-2-0-Mobility-1-Mobility-2-Exercise-DVD-p/1096.htm https://shop.cathe.com/Cathe-STS-2-0-Abs-Workout-DVD-p/1093.htm
Wednesday : Legs + shoulders from STS 2.0
Thursday : Biceps + Back
Friday : Triceps + 30 minutes cardio of your choice
If your goal is burning fat and build muscle , I suggest you do high intensity low impact or high depending on what you like and or you are able to do. Wednesday, Thursday and Friday are to be choosen from STS 2.0 body part segments. Overall you have one Total body and body parts throughout the week. This rotation is mainly for moderate to heavy weight. Let me know if you want the format for high rep and I will line up Cathe's workout. Sorry I only do Cathe collection
. Hope you like this line up.
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Lady Vol Fan
Cathlete
Thanks I do like the line up. I’m at an age where I’m really trying to build and hold onto muscle.Here is a draft you can customise according to your goal.
The length can be up to maximum 1 hour depending on how you feel about your workout.
Monday : Total body --- STS total original https://shop.cathe.com/STS-Total-Body-Workout-and-Exercise-DVD-p/806.htm
Tuesday : Mobility + Abs from STS 2.0 https://shop.cathe.com/Cathe-STS-2-0-Mobility-1-Mobility-2-Exercise-DVD-p/1096.htm https://shop.cathe.com/Cathe-STS-2-0-Abs-Workout-DVD-p/1093.htm
Wednesday : Legs + shoulders from STS 2.0
Thursday : Biceps + Back
Friday : Triceps + 30 minutes cardio of your choice
If your goal is burning fat and build muscle , I suggest you do high intensity low impact or high depending on what you like and or you are able to do. Wednesday, Thursday and Friday are to be choosen from STS 2.0 body part segments. Overall you have one Total body and body parts throughout the week. This rotation is mainly for moderate to heavy weight. Let me know if you want the format for high rep and I will line up Cathe's workout. Sorry I only do Cathe collection
I’m seeking to build more muscle and I’ve been working one body part a week for a while o think I may get better results by switching up and working each body part twice a week. I should say it doesn’t have to be with Cathe’s workouts.
nckfitheart2009
Cathlete
@Ivy
You can choose a lifting program from any instructor. As long as it is a solid lifting program not a circuit.
You can switch every 2 weeks from high reps to low reps --- 8 10 reps. If you are a barre lover, you can go for barre as a high rep.
Recent studies show we can build muscle from both rep range.
What we need is to switch and not let the body get used to the same rotation pattern.
Regardless of the goal, we need muscles to improve body metabolism
So building, holding onto what we already have is the way to go. HTH
You can choose a lifting program from any instructor. As long as it is a solid lifting program not a circuit.
You can switch every 2 weeks from high reps to low reps --- 8 10 reps. If you are a barre lover, you can go for barre as a high rep.
Recent studies show we can build muscle from both rep range.
What we need is to switch and not let the body get used to the same rotation pattern.
Regardless of the goal, we need muscles to improve body metabolism
So building, holding onto what we already have is the way to go. HTH
Last edited:
Thanks, I completely agree.@Ivy
You can choose a lifting program from any instructor. As long as it is a solid lifting program not a circuit.
You can switch every 2 weeks from high reps to low reps --- 8 10 reps. If you are a barre lover, you can go for barre as a high rep.
Recent studies show we can build muscle from both rep range.
What we need is to switch and not let the body get used to the same rotation pattern.
Regardless on the goal, we need muscles to improve body metabolism
So building, holding onto what we already have is the way to go. HTH