Can I use circuits w/ SH?

[LeanneM]

Hi everyone,

Sorry to post another question about Slow & Heavy, but I want to make sure that I'm using these workouts to their maximum effectiveness.

Basically, I'm trying to set up a rotation using S&H until the new workouts come out. I really like Cathe's lifting workouts, but, if I just did regular cardio on the other days, would miss her circuit workouts since they are so much fun.

Here's the rotation I'm thinking of using for a few weeks:

Day 1 Cardio
Day 2 SH Legs and Shoulders
Day 3 SH Triceps and Biceps
Day 4 Rest
Day 5 Circuit (DM, LIC, BM, etc.)
Day 6 Cardio
Day 7 SH Chest and Back

If my goals are to become stronger and build some definition, would the circuit days be counterproductive?

Should I stick to using steady-state and interval workouts for the rotation period instead of using one of my cardio days for circuit workouts?

I'd really appreciate any help and insights! Thanks!

Leanne

 

[kariev]

i don't think that circuits would be counter productive per se in your routine but they are not going to build strength. if you really like circuits, its fine to put them in where you have them. it will be like a cardio day. just keep you weights light and if you feel too tired to do a circuit workout, listen to your body and skip it and just do pure cardio. i have done something similar
monday: SH back and chest
tuesday: legs
wednesday: SH bis and tris
thursday: cardio
friday: circuit
i have also done this with the GS series. I like circuits as well and this is how i incorporate them into my strength routine

 

[LeanneM]

Thanks, Kariev! I was thinking that I would probably keep the weights light during the circuit workouts, but I'd definitely like to include them at least every other week since they're among my favorite workouts.

By the way, you had responded awhile ago to my post about the GS series, letting me know how great the GS workouts are, and I definitely agree! I will definitely be putting them back into a rotation soon. I saw such good results using them!

Thanks so much!
Leanne

 

[kathryn]

I think the circuits may be counter productive, cutting into recovery time (especially if your goal is building strength).

Better, IMO, would be to do 1-3 weeks of S&H, then do a week featuring circuits.

 

[maddiesmum]

Leanne:

I would change around the order of your workouts, to maximize the lifting effort on S&H, give that prioroty during your week, then put a maximum amount of time between them and doing the circuit work. Say:

day 1: cardio
day 2: S&H legs and shoulders
day 3: cardio + S&H bis and tris
day 4: rest
day 5: S&H chest & back
day 6: cardio
day 7: circuit

Bear in mind what Kathryn said: doing too much can be counter-productive. When first starting out with S&H, you cannot appreciate how tired it can make you feel overall. As you get more used to the workouts, then you could add in the circuit workout with greater ease.

Clare

 

[LeanneM]

Hi Kathryn and Clare,

Thanks so much to both of you for responding! I think that I'll take your advice and stick to just S&H for a few weeks, and hold off on doing the circuits. My instinct was that doing circuits would be counterproductive, but I wanted to get some actual support for that idea.

Thanks!! I really appreciate it!

Leanne

 

[RippedRipa]

I do what Kathryn does I don't have S&H yet, but I do this with the GS series. I'll do 3-4 weeks of GS workouts, then 1-2 weeks of just circuits and cardio to "recover" from GS. I seem to be having really great success with that setup.

Now I'm off to purchase S&H...getting impatient waiting for the new 4 day split. Must feed the Cathe monster