S and H variation

[Shaz]

I posted on another thread that I planned to try Slow and Heavy with a 2/2 count rather than the slow 6/2 count. The reason is that the slow method is difficult to do long term.

Well, last night I did chest and biceps using this method, and it worked really well. I am so sore today! I kept the reps in the 8-12 range for hypertrophy (muscle building). Thus, I finished each set a little earlier than Cathe, which meant I had slightly longer rests. (The only exercise where I had trouble with the 2/2 count was on chest flys, which I prefer to keep slow - I used a 4/4 count on these.)

I'd definitely recommend this to anyone who likes the Slow/Heavy tapes, but wants variation. The rests are longer than PS, which means you can lift a lot heavier, so I think it's really good for building muscle.

Sharon.

 

[getnfit@38]

Hi Sharon,

Just curious, so did you totally do your own count throughout each set, or did you start w/Cathe, but just because of the faster count, end a little before she did on each set?

And I assume you just started this rotation, so as it progresses, I'd really be interested in hearing your feedback on how you feel it's working for you, and what results you're achieving. I'm always interested in "new variations."

Donna

 

[Shaz]

Hi Donna, I started with Cathe, and followed the beat of the music that she does. But, while Cathe did 6 positive/2 negative, I did 2 positive/2 negative. So, in the time it took Cathe to do one full rep, I had done two. If you want, you could do a total of 16 reps, and finish at the same time as Cathe. I chose to do no more than 12, so that I could lift heavier. So, when I finished a set, Cathe still had 2 slow reps left.

In answer to your second question, yes, I plan to keep doing this, so I'll let you know how I get on. I decided to change the split and do chest/biceps; legs/shoulders; back/triceps. This is similar to Body Rx, where you work a large muscle followed by a small muscle. Again, it's only an experiment, but I think I prefer it because after chest, I'm quite tired, so it's easier to follow with biceps rather than back.

Sharon.