For the past week, I’ve been reviewing the Shapeshift program from Grrlathlete.com that I picked up last year, and I am going to take a stab at following it starting next week in lieu of going back to the Body by O 4-day body part split. I’m at the point where bicep curls and certain other isolation exercises in the Body by O and Femgenix programs are getting high enough in weight to make my left wrist feel rather structurally unsound, so I am going to switch to a routine with more large, compound movements before I give myself tendonitis or golfer’s elbow again. I also want to strengthen my posterior chain muscles, improve functional athletic ability, and cut my workouts down from 90 minutes to 60 minutes during my work crunch without sacrificing intensity and effectiveness, so this program looks great.
I’m linking my Shapeshift workout log sheet in Excel format (made it this weekend) in case anyone is curious about what I’ll be doing.
Oh, and for cheap casual reading on the recumbent bike I checked out The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove from the library. I’m only up to chapter 3 so far, but it’s a surprisingly fun read considering the dry subject matter. The book purports to have 10 solid workout routines built from 6 basic moves for all of your physique goals, from fat loss to muscle mass gain. Don’t be surprised if my December 2007 / January 2008 workout plan comes out of this book or the upcoming New Rules of Lifting for Women by Schuler, Cosgrove, and awesome fitchick scientist Cassandra Forsythe. (Part of the reason I’m reading the original NROL now is so I can compare it to the women’s version when it comes out in December. I’m hoping for workouts of comparable difficulty and intensity with some nutrition info more geared towards women.)
I’m too cheap to shell out for Alwyn Cosgrove’s Afterburn program at this point when I have so many TT workouts and Shapeshift waiting for me, but I have a feeling that NROL’s fat loss routines are probably pretty close anyway given that they were designed by the same coach.
I’ve said it before, but it bears repeating: It doesn’t seem to matter what sort of lifting program I do as long as I stick with it for at least 2-4 weeks at a time, use heavy weights, keep up with medium to high intensity cardio at least 3 times a week, and eat clean. I don’t believe there is a magic lifting program or split. Weights just need to be DONE–heavy, regularly, and safely. If your aerobic activity and nutrition are tight, the results WILL come.