Question concerning Slow & Heavy?

[Lora1]

Hi Cathe,
I've been looking at the new videos you've made since I've been away. I have a question about the Slow & Heavy series. I'm wondering if a beginner could use them with lighter weights? Also how do you do the counting on the sets. I wish I could recall the terms used in describing the two phases in an exercise. I've been reading about slowing the count down on the phase that is the recovery or the phase that isn't lifting the weight. At the gym they taught me, say with a chest press, to count two counts up at the top hold it for 2 counts and the when your bring it down to go slower with a 4 count and never to rest until your reps are over. Also I've been reading about power breathing. Just wondering if you use these techniques in these videos? Also when they say to resist against gravity I always wonder if I'm doing this right. I just flex my muscle to make it harder to move. I'd like to start our light since I'm really a beginner with the heavey weights. Would these Videos work like that? Thanks, Lora

 

[KatieDid]

Hi Lora - I'm not Cathe...but I am a beginner using S&H for my very first weightlifting rotation and seeing good results so far.

These workouts slow the movements down to take out the momentum and concentrate on perfect form (that's why I started with them, why not learn perfect form the first time, right?) The lifting phase is a slow 6-count and the lowering phase is 2 counts so that "works against gravity" too. The breathing is a concentrated "out" on the exertion and "in" on the recovery.

So far I haven't used anything heavier than a 20 pound dumbell and that was for legs. Everything else has been in the 8-15 pound dumbbell range and I am seeing progress. I'm not familiar with all of the terms you use, but I think you will be pleased with this work out if you try it.

Katie

 

[Cathe Friedrich]

Hi Lora! Sure, this series will be fine for beginners to use with lighter weights. You already sound very disciplined in your weight workouts so you may not find it difficult at all to stay focused with this slow pace.

The way that I do this series is that I work 6 counts on the positive (lifting, exerting, or concentric phase of the movement) and 2 counts on the negative(lowering, non exertion, or eccentric phase of the movement).

The breathing that I promote is to exhale on the positive phase and inhale on the negative phase.

Resisting against gravity means keeping constant (mental and physical) tension on a movement while working the weight in a contolled and concentrated manner.

In summary, I do focus on breathing, resisting against gravity, and concentric and eccentric movement. But in this series we spend more time on the positive phase of the movement vs the negative phase.

Please view our video clips to getter a better feel for these workouts. This should help you in making a decision. Good Luck!