Jillybean and other S and H fans

[clareMc]

Dear ladies:

I have just acquired the S&H series and am busy previewing it.

I was wondering if some of you would share with me how you approach and use this series.

--Do you, for instance, do the whole series once per week in a 3-week rotation, or twice?

--Do you combine it with cardio on the same day? For legs too or just with the upper body days? Does combining it with cardio first leave enough energy to complete with good form?

--Do you double up ever and do both biceps/tris and back/chest videos on the same day or is this excessive?

--If you are doing a S&H rotation, and if you only do each tape once per week, do you include another endurance type weight training video in the same week? Or do you leave endurance training or Pure Strength training until after the 3 weeks are up?

Would anyone be kind enough to share with me a sample rotation(s) using this series? (I have all Cathe's tapes since Step Fit onwards....)

Thank you so much for sharing advice and your experiences, look forward to
hearing from you!

Clare

 

[jillybean]

This is a typical S&H rotation for me. I do this for 3 weeks at a time:
Sat. S&H L&S CTX step cardio
Sun. S&H C&B
Mon. S&H T&B CTX cardio
Tue. Cardio Kicks
Wed. Power Hour
Thu. Imax
Fri. Rest

 

[getnfit@39]

Hi Clare,

I've done S&H several ways, one of my favorites is to do each section (body part) + a cardio.
example:
m- cardio + S&H Triceps
t- cardio + S&H Biceps
w- cardio + S&H Chest
t- cardio + S&H Back
f- cardio + S&H Shoulders
s- S&H Legs + 30 min. total body stretch
s- OFF

Breaking the body parts down to 1/day allows me time to do cardios of varying lengths and intensities. So I'll do a mix of interval, kickbox, step and hi-lo cardios, plus I schedule in a total body stretch for the week.

I also do:
m- S&H Tri-Bi
t- Imax
w- S&H Chest-Back
t- CardioKicks
f- S&H Legs-Shoulders
s- MIC
s- CTX cardio + stretch

So this allows for fewer cardios, but they're each intense.

I have tried S&H and a second total body training like PH or MIS in the same week, but I found FOR ME it made no difference in my weight loss efforts, it was just overkill, so when doing S&H, I allow myself to work each body part just once/week, but I make sure I work myself hard and with weight that's going to really challenge my muscles. In other words, since it's all the workout that muscle group is going to get that week, I make it really worthwhile! No zoning out, no losing focus, etc.

But those are 2 of the ways I use it most frequently.

Donna
Fitness~ It's a journey, not a race!

 

[AKirkland]

Maribeth - whom I haven't seen post in a while - suggested doing one heavy strength training workout per body part, per week and one lighter, endurance type workout per body part, per week in order to work both the slow and fast twitch muscle fibers. I've found this to be more effective for me than S&H alone, but I'm a "hard gainer."

Angela

 

[nancy324]

Clare-
If you want to learn from my mistake, stick to once per week for S&H. I was naive and started out doing it twice per week and was definitely overtraining.

I just LOVE the one body part per day way of doing this workout, because it's so easy to fit the 30 min. workouts into even the busiest day. You probably won't want to do more than 2 body parts per day, just because of the mental focus involved, but I don't think there is any physical reason not to do as many body parts per day as you're up for.

I just love coming back to S&H every time.

-Nancy

 

[clareMc]

Jillybean, Donna, Nancy and Angela:

thank you all for sharing your advice and ideas, I have made note of your different rotation ideas and I start this week!

I think I'm gonna shoot for training one body part per day to begin with plus one cardio per day for 5 days or 4 days, because I need it, as Nancy says in another post up here somewhere, I need it for stress release.

Depending upon how much energy I have left at the end of the week, I may add power hour in there, because I too am a hard gainer.

Thanks ladies once again,

Clare

 

[FitnessGoddess]

Hi Clare,

I'm currently doing S&H and PS at the same time. I do one tape from each series per day; one S&H Sun, Mon, Tues, rest on Wed, PS Thurs, Friday, Sat being careful not to do legs back to back. Check out Amyfit's competition rotation on the rotation board. I am trying to to that one.

I have done 2 S&H tapes in one day if I've missed a day just to keep up the rotation in that order but I try not to have to do that often.

Yes, I've done cardio on the same day as legs. I just try to do a cardio that is not "leg intensive" like Cardio Kicks or CTX Kick Box. These have a lot of leg moves but not a lot of moves that incorporate the use of the quads as much as stepping or high/lo might.

You could check out www.fitnessvideofanatics.com for rotations that are primarily S&H based.

Have fun!

 

[clareMc]

RE: PS and S&H together

Deborah:

this sounds like an intresting combination of the two series together in the same week.

Can I ask you what your objectives are in combining these two? And what results are you seeing?

Do you still manage to fit in much cardio with this much weight training?

Thanks for your help,

Clare :7

 

[Lynn M.]

Hi Clare--

S and H is definitely my favorite series too!! I have had great results with this rotation:

Mon: S and H Chest Only + 30 min cardio
Tues: S and H Back only +30 min cardio
Wed: S and H Bis + 30 min cardio
Thur S and H Shoulders + 30 min cardio
Fri: S and H Triceps + 30 cardio
Sat: S and H Legs + 30 min cardio
Sun: rest

Personally, I think its important to put 2 days of rest in between Chest and Shoulder work. There is alot of incorporation of those same muscles and when lifting as intensely and heavily as in the series. The more recovery time the better.

Also, if you want to try putting an endurance workout in there, just double up on two body parts and skip cardio that day. If I go that route, here is the rotation I like (all of the days unless specified have 30 min cardio):

Mon: S and H Chest
Tues S and H Back
Wed: S and H bi's /tris (no cardio)
Thurs: S and H Legs
Friday S and H shoulders
Sat: Rest
Sun: Circuit Max, or Boot Camp, or Cardio & Weights. (PH or ME would work if you didn't care about getting cardio in that day.

Also, if strength gains are your focus, I would strongly encourage doing your weight work first.. Makes a BIG difference!

Good Luck,
Lynn

 

[LuvCardio]

Clare - I posted a S&H rotation on the Rotation forum that gave me AMaZING results!

Good luck! I am sure you will love the series.

I am also thinking about trying a combo of PS and S&H after I ever want a change from the intensity series.

 

[clareMc]

Thanks Lynn, these sample rotations are very helpful and I will heed your advice about keeping shoulders and chest apart a few days.

Doing weights before cardio will be new to me, I've NEVER done my workout in that order! Maybe that's why I'm such a cardio queen and upper body wimp?!?!?!

Clare

 

[Lynn M.]

Hi Clare-

I think ( and hope) you will be pleasantly surprised on the muscle definition you will get when doing your weights first. It is amazing how much more focus you have on lifting when you haven't fatigued yourself w/ cardio.
With S & H, you will find that its ALL about the focus on your muscle groups when lifting. You will need that energy to do it effectively.

Please give us an update on how it goes for you. I will be anxious to hear your thoughts.

Lynn

 

[clareMc]

OK Lynn, will do! I start next Monday because my rotation has gotten kind of skewed for this week, so I'm on salvage duty! Need to get organized......

Clare

 

[clareMc]

OK Lynn, will do! I start next Monday because my rotation has gotten kind of skewed for this week, so I'm on salvage duty! Need to get organized......

Clare