Smitty58............
Hi Smitty58,
Here's what I've done the past few weeks:
Weeks 1-4:
I used the PS Series, and whatever poundage I had previously used when doing that series, for upperbody, I increased the weight by 2-5# depending on the body part and previous weight used.
For lower body, I upped it 10# to make it 60#bb
(note: you have not experienced static lunges until you do them with a 60#bb~YOWZA!)
I did each upperbody video 1x/week and the lower 2x/week, and I had one additional weights day that was a total body workout and I either used MIS (which gave me 2 upperbody days and a 3rd legs day) or I did CTX upperbody (if my legs were blown out from the other 2 PS Legs workouts)
-for cardio, I did 5 days of cardio (1-Imax, 2-CTX cardio,1-kickboxing, 1-low impact)
I plug in the CTX cardios before both PS upper body videos, and save the longer cardios for non-weight days.
It's my belief that by increasing the weight to what was maximum for me is what brought about the quick results. I realized I wasn't reaching failure with my previous weight loads, I'd feel the burn, even feel the muscle fatique, but I still had a rep or two left in me, but once I increased the weights drastically, I was shaking like a leaf getting the last few reps out!
Weeks 5-present:
I switched from using PS Series to S&H, same concept with using the heaviest weight possible to completely exhaust the muscle you're working. If you are using the absolute heaviest weight possible for you THIS IS THE MOST INCREDIBLY HARD WORKOUT IN THE WORLD!
My cardio dropped to 3x/week, I don't do cardio on S&H days, using the maximum weight I can handle completely wipes me out! I actually need the entire rest of the day to recover! So each cardio day is a full 60min cardio, and an intense one! I've been doing 1-Imax, 1-kickboxing, 1-high intensity step or hi-lo of choice.
I noticed (or I should say hubby noticed)the shape change around the 4th week, just prior to starting S&H. I actually felt the change first when my pants fit tighter initially, but it didn't occur to me what it was until my husband actually said, "babe, your a@@ looks great!)(kind of tacky I know, but after 10 years of marriage you kind of appreciate that kind of neanderthal expression!)
So,in the nutshell, I just took it to the heaviest degree I could, and some days I have to set the weight down early because I blow out and have to drop down, but after each workout I can feel the work in my muscle, which lets me know I've been shortchanging myself for a long time! But heavy weight worked for my rear, and it really tightened my thighs also!
Donna
Fitness~ it's a journey, not a race!