S&H how many times per week?

B

bethmeira

Cathlete
I just got S&H and am curious how many times per week you do the whole series? I have found in the past when I work on only one body part per week (in the gym)I didn't see the results I liked so I wanted to do these more like twice a week and also incorporate Power Hour. Then of course, I need a day in between arms to make sure the muscles are recuperating. Any thoughts?

Beth
 
I think Cathe recommends that you try it alone for the first 3 weeks, just to see how your body responds. Hopefully this Slow and Heavy approach is one you have not taken before, so maybe your muscles will respond differently than in your gym workouts. I thought this same thing and also considered adding PH. I have not done the rotation yet, but have decided to do S&H alone for awhile. If you don't you will never know the results it can produce on its own. If you are not satisfied after one rotation, plug in PH...I am excited to try S&H but right now I am still technically challenged with my DVD player, but as soon as I get it working, "We're on!!!"...Janice
 
I found S&H adequate to do only once a week. It usually made me feel fatigued, not immediately after, but in general. You could always add in Power Hour or something slightly less "powerful" such as Circuit Max.

-S&H Chest and back
-Cardio
-S&H Legs and shoulders
-Rest
-S&H Biceps and triceps
-Cardio
-Circuit Max
-Rest

That's not exactly a workout "week", but maybe a rotation order you can follow.

:)Stacy
 
I would do the S&H series (by themselves) once a week for 3 weeks only and go on to something else.
 
mostly done PH, or MIS or firm but...

I've always done the above videos in varoius combinations, and I am fairly muscular. I am 5'2" like Cathe, but with somewhat more body fat. (Still I wear a size 6 though)

My question is this. (I need to mix things up a bit.) Is it worth trying S&H series? Or should I get the new upper body split and legs part of CTX. I don't own CTX at all.

I've also done PS series, but I've loaned them out and I can't remember to whom. I wish they would just return them!

Take time to enjoy those who matter most to you & do all things in moderation :)
 
RE: mostly done PH, or MIS or firm but...

When I first got S&H I did it alone for three weeks and saw some nice results. I'm now on my third rotation with it and do it twice during the week with PH in between. Here's what it looks like:

Saturday: S&H chest&back/legs&shoulders
Sunday: S&H biceps&triceps/Tae Bo advanced
Monday: Rhythmic Step
Tuesday: Power Hour
Wednesday: CTX All Step
Thursday: S&H chest&back/legs&shoulders
Friday: S&H biceps&triceps/Tae Bo advanced

then I take the next Saturday off and move things back a day. I'm doing such a tough rotation (for me) because I've lost a little motivation, gained a few pounds and want to really push myself. S&H is my absolute favorite and I consider it a treat every time I do it.
Carole
 
RE: mostly done PH, or MIS or firm but...

Just got back from vacation, and haven't worked out in a week. I plan on starting S&H on Monday and go from there.
 
RE: mostly done PH, or MIS or firm but...

Carole,
How is this rotation going? I'm currently doing s&h. I don't believe I could live through one week of your rotation. I would be absolutely exhausted.

The first week I did s&h (this time) I did this
day 1 s&h chest/back (am) s&h shoulders (pm)
day 2 rhythmic step
day 3 s&h tri/bi then all step cardio only
day 4 s&h legs/shoulders
day 5 step fit
day 6 power hour
day 7 rest - and I sure did need it!

Well after a week of that I knew I couldn't continue at that pace so I've cut back to alternating s&h with cardio and going rather lighter on the cardio.

so I'm wondering what results you are seeing, especially as compared to your previous s&h rotation of 1 x week?
-joy
 
RE: mostly done PH, or MIS or firm but...

It's going very well. I don't think I would do this rotation regularly, but I really needed to remotivate myself and it has definitely helped. I got a new workout outfit this weekend and I was amazed to see the difference in my upper body. Even my surly, almost-teenaged daughter was impressed. It has been tough, but I've been off of of work on vacation, so I have the time to dedicate to my body. I find that when I'm at home I can happily do strength training in the morning and cardio in the evening and don't feel overtrained at all. I'm sure it would catch up with me, though, over a long haul. I try to use my vacation time (when we don't go away) to break through fitness plateaus, so I come to this time with the mindset that I'm going to bust my butt to achieve results. I'm overall very, very happy with how I'm doing. I enjoy S&H so much and I feel great every time I increase my weight load. My upper body is really starting to get cut and my butt is up where it belongs, but I have that poochy tummy from having three kids. I would gladly work hard to be rid of that, but I don't think it's possible without surgery. Oh well. I'm a healthy woman with healthy family -- what more could I possibly ask for?
Carole
 
RE: mostly done PH, or MIS or firm but...

I bow to you Ms Carole.
You are the s&h queen. I could use a good dose of you 'mindset'

Oh and about your tummy - yes, three children is worth it. It is probably not nearly as pouchy as you see it. And yes, in some cases surgery is the only way to get rid of it (I speak from experience!)

-joy
 
RE: mostly done PH, or MIS or firm but...

Thanks for the kind words, Joy. I really appreciate them. I don't know what it is about S&H, but it really seems perfect for me. Now, I'm working on All Step and have fallen on my butt a couple of times. It must be that the slow pace of S&H is good for a clumsy oaf like me!

Carole
 
I've been using S&H twice a week. I usually put in a rest day in between, so a week would be:
Monday: Chest & Back
Tuesday: Legs & Shoulders
Wednesday: Tris & Bis
Thursday: rest
Friday Chest & Back
Saturday: Legs & Shoulders
Sunday: Tris and Bis
I've been doing shorter cardio of about 30 minutes and at least 20 minutes, but it is intense because of the shorter length. I seem to be able to get in about 4 cardios a week, but I don't worry too much about that since my focus is strength right now. I did this rotation in the spring for 4 weeks and saw some really nice changes. I had restarted it more than 2 weeks ago but came down with a horrible cold which knocked me out for a week. I'm starting to feel better so I will basically start over. My goal this time is to go for more than 4 weeks. I usually do rotations for 8 weeks. I wonder if anyone has done S&H for longer rotations and what were your results? After S&H I will switch to a more cardio focused rotation (longer cardio sessions) with either a 1 body part per day or maybe something like PH twice a week.
 
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