Question about rotations

[Bernadette]

Hi all,

I stopped working out for a while, but now I'm getting back into it and feeling great about it.

I'm a little confused about rotations. I've heard that it's bad to use heavy weights on the same muscles two days in a row. If I do a tape that includes some arm and some leg work with 12-pound dumbbells or a barbell, this would mean that the days immediately before and after should not include any any heavy weights. Those days could be cardio with light weights (5-pounds max), stretching, or rest.

However, I've seen a lot of rotations that include a tape that uses heavy weights, followed the very next day by another tape that also uses heavy weights on the same muscles. Is this ok if one of the tapes only includes short periods of heavy weight work (like the "hare" tapes)? Or should you substitute light (5-pound) dumbbells for the heavy weights in one of the tapes if you do this? Thanks.

Bernadette

[Redeye]

I've heard that it's bad to use heavy weights on the same muscles two days in a row.

The definition of "heavy" is very subjective. When I worked out in the gym, I used a LOT heavier weights (up to 300 pounds total) than I do in videos, and I wouldn't do heavy weights two days in a row back in those days. Heck, I COULDN'T even if I wanted to! :p

IMO, aerobic weight training does not use heavy weights (usually only to 40 pounds total), so I've never worried about training "heavy" two days in a row, but I do consider alternating the following just to get a good balance:

lighter and heavier weights
upper body and lower body
cardio and weights

HTH.

[Firm Believer]

It depends on your goals too. Sometimes with periodization I have a heavy week or two and then go light for a bit, emphasizing cardio. Variety is the key!