I am just finishing up a 3 week rotation with S&H doing 4/4 count. I actually like it better and I really like the balance of the 4 up, 4 down count. I have been able to increase my weight for lots of excersies in the third week. I have also notice a size increase in my arms/shoulders/chest. I did very little cardio to let my body heal between workouts. I mostly did a little steady state cardio and HST (to keep my rear in place..LOL!). I will be doing endurance training next so will see if the strength gains pass over to my next rotation.
Valerie