Cycling weeks of high rep with weeks of low rep

[Sue B]

Originally Posted by FirmDancer

Thanks Sue! I ordered it from the library. Interesting - the book isn't even published yet and there are already 4 requests before me!

You're more patient than I am - I'm getting the Kindle version for instant gratification

[Helen S]

Debbie S. has been doing one light, medium, and heavy weight workout a week. She's been doing that for years. Her heavy is also heavier than what most VFers consider heavy.

I like to alternate medium and light weight workouts.

[Jane P.]

Originally Posted by Sue B

It can also be done with the Drop Two Sizes set, although each phase has different exercises.

My problem with D2S was the balance work combined with the weight work. I had to lighten my weights considerably in order to keep my balance since I have balance problems. I have since decided to work on balance on its own and not combine it with lifting weights. For me, and I suspect many others, it's an invitation to injury.

[FirmDancer]

Originally Posted by Sue B

You're more patient than I am - I'm getting the Kindle version for instant gratification

Lol! But please don't post about it , otherwise I may give in to the Kindle version too

[IceQueen07]

I know this is an old thread, but does anyone have samples of a rotation that they use to alternate high/medium/low rep or point me to some links. This sounds interesting and may help me since I am not loving the results from STS right now, but still want to lift.

[upperwside]

Alternating heavy lifting with lighter more endurance weights or lighter kettlebells is my perfect formula. If I lift heavy for too long.. I build too much muscle.. I then do lighter weight workouts for a while and it all keeps it in balance. I love both styles.. and it keeps me from getting too lean nor too muscular.. It also keeps me from getting bored with workouts as I can mix a bit of everything in. Loving Cathe live for moderate/light to metabolic and Athletica.

[IceQueen07]

Originally Posted by upperwside

Alternating heavy lifting with lighter more endurance weights or lighter kettlebells is my perfect formula. If I lift heavy for too long.. I build too much muscle.. I then do lighter weight workouts for a while and it all keeps it in balance. I love both styles.. and it keeps me from getting too lean nor too muscular.. It also keeps me from getting bored with workouts as I can mix a bit of everything in. Loving Cathe live for moderate/light to metabolic and Athletica.

Do you alternate in the same week or a couple weeks of say light and then a couple of weeks of heavy? I have a bunch of Cathe workouts (xtrain, ICE, RWH, LIS) and then body pump and also SB barre streaming that I could pull from.

[Debbie S.]

Originally Posted by FirmDancer

Is it one week low reps, one week medium reps, and one week high reps?
Or - is within the same week, there's a low rep, medium rep, and high rep workout? I think Debbie S was doing that.

Originally Posted by Helen S

Debbie S. has been doing one light, medium, and heavy weight workout a week. She's been doing that for years. Her heavy is also heavier than what most VFers consider heavy.

I like to alternate medium and light weight workouts.

I just saw this thread.

Helen and Anita are right! I started training this way 8 1/2 years ago, and I swear by this method. It's definitely been the magic formula for me.

I also do a spin on light/med/heavy weekly, by doing a kettlebell circuit/bodyweight circuit/and dumbbell circuit weekly, which is equally effective for me.

[IceQueen07]

Originally Posted by Debbie S.

I just saw this thread.

Helen and Anita are right! I started training this way 8 1/2 years ago, and I swear by this method. It's definitely been the magic formula for me.

I also do a spin on light/med/heavy weekly, by doing a kettlebell circuit/bodyweight circuit/and dumbbell circuit weekly, which is equally effective for me.

Debbie - do you use specific DVDs or just random exercises in your rotations?

[upperwside]

[QUOTE=IceQueen07;2626481]Do you alternate in the same week or a couple weeks of say light and then a couple of weeks of heavy? I have a bunch of Cathe workouts (xtrain, ICE, RWH, LIS) and then body pump and also SB barre streaming that I could pull from.[/QUOTE

Both.. I will do maybe two heavy workouts in a week and another two more endutance or metablolic. Sometimes I will do a few weeks of heavy based and then a few weeks on endurance/metabolic. I contantly change it up.