Cathe -- Slow & Heavy question

[JumpHigher]

Hi Cathe,

I'm currently doing a Slow & Heavy rotation:

Mon. -- Spinning class, SH Chest
Tue. -- SH Back/Planks, Fitness Yoga (at gym)
Wed. -- Butts & Gutts
Thu. -- SH Shoulders
Fri. -- Spinning class, SH Triceps
Sat. -- SH Biceps, yoga

My main question is how long I should do this rotation. I know that generally 6-8 weeks is a good duration for a rotation, but in the intro. to SH you mention not doing it for more than 3 weeks at a time. Is it unsafe or counter-productive to continue beyond 3 weeks?

Also -- I'm considering alternating this rotation with a circuit/muscle endurance style rotation. I'd like to go back and forth and I'm wondering how long I should do each rotation.

One more thing -- I subsituted Butts & Gutts for SH Legs/Abs. Is it okay to continue that during this rotation? It's hard to wait to do the new workouts.

Thanks for everything, Cathe.

Marla

 

[JumpHigher]

Bumping again. Sorry -- I just really would like an answer to this question.

Marla

 

[susanz]

Bumping - I want to know also!

Susan

 

[Cathe Friedrich]

Hi Marla! I hope you are doing well

I mainly metion not doing S&H for more than 3 weeks because of how much focus it requires. If you can go longer and fully apply yourself then it is absolutely fine to continue this rotation for 6 wks.

After that it is great to do a muscle endurance rotation to give muscles a break from the heavy training plus it is also good to switch it up for the "shock your body" benefits. You can do endurance workouts (or any other rotation for that matter) for about the same amount of time that you do your S&H rotation. You don't have to match the rotations exactly to the week count.

It is satisfactory to do B&G on your strength rotation but not ideal. B&G would be a better choice for your endurance rotation. Reason being, if you want to keep strength your focus on your strength rotation, B&G does not use heavy enough weight to be considered a hard core strength workout. A better strength option would be Gym Style Legs.

Hope that helps. Glad you like the new workouts too :7

Take Care Marla!

 

[JumpHigher]

Hi Cathe,

Thank you for helping me with this.

I will go back to Slow & Heavy for my leg day. I love the entire SH series, I was just so anxious to try the new workouts that I had to dive into one of them. :7 I will use B&G for my endurance roation.

Thanks a bunch!

I hope you're having a wonderful Christmas season.

Marla