S&H results with not so heavy weights

[jgoycoolea]

Many of you have posted that you got great results with slow and heavy. But it seems to me that lots of movements are done with light weights--as light as 5 of 8 pounds! I am sort of biased (perhaps wrongly so) towards believing that only heavy weights will do the trick. So my questions to you are:

1. Did you already have extensive lifting experience?
2. Are you really going this light?
3. Were you lifting heavier in other vidoes?

I don't know who I think I am to question Cathe (!), I guess I just want some reassurance. Thanks, Jeanne

 

[getnfit@38]

Hi Jeanne, great question, and I don't think anyone will think you're questioning Cathe, because I know last week when I was previewing S&H in preparation for my next rotation, I too questioned whether or not 5,8 and 10# was going to give me the results I desire? Usually I try a video the first time through matching Cathe's weights, then adjusting accordingly my first time through, so when previewing/recording the weights she used for S&H, I too thought, "5#?" "8#?" But then I also noticed how extremely slow paced the movements are, so possibly that is what makes all the difference in using lighter weight in order to keep correct form and complete every rep. I wont know until I begin S&H on Monday so I look forward to the replies you get on this post.
Donna

 

[Rachel_Lam]

[font size="1" color="#FF0000"]LAST EDITED ON Jan-07-02 AT 08:17AM (Est)[/font][p]Hi,
I'm new to split routines...and Cathe's stuff but I thought as long as you push your muscles to the point where good form is no longer possible on the next rep then the amount of weight you use doesn't really matter.
I find that I can not do the last set of bicep curls with the same weight used for the first set. Constantly dropping the weights down...don't laugh! I basically start out with 12s, 10's then whimp out with 8s. But by then my biceps are screaming.
The tricep work...OMG, the lying extensions (ok I guess you can start laughing here, since it is kind of pathetic) I start with 5 lbs and the next set I grab the 3 lbs (this is the only series where I got to use my sport pro blocks...lol because they go up in increments of 3 lbs and I have hex DB in 5,8,10 and 12)my elbows start shaking on 3 lbs...LOL, isn't that awful? But any more weight and I couldn't start the set. Someone was complaining in one forum,"why call it slow and HEAVY if you can't go heavy?" Priceless...hahahaha.
As far as results go, after just 4 weeks my arms got noticeably skinnier ( fat arms ), caught sight of them in the mirror and did a double take. I like this series!
Legs...ok, skinny legs here who has been trying everything from spinning to step to SL and LL ( masochist ) found that this easy leg workout was the answer. Deceptively easy compared to LL my legs are actually putting on size (Thank you ,Cathe!!!) and the butt is getting there! Plus, I can squat a heavier barbell now! My firm squat weight was only 30 lbs...Cathe in LL weight was only 25 and same when I started with S&H legs...its up to 45 now! This series is awesome.

 

[lorax]

Hi Jeanne!

I believe the reason for the lighter weights is that S&H removes all momentum from the reps. For me personally, removing all momentum makes it impossible to go heavier! I have been lifting for 12 years now and have seen good results with S&H. Also, there are some moves, like tricep kickbacks, that are shaping exercises as opposed to mass-building exercises so lighter weights are recommended. S&H is very flexible to accomodate individual fitness levels. If you can go heavier than Cathe & the girls, go for it! Give S&H a try, I'm sure you'll be pleased!

Lorrie

 

[Debra]

Hi Jeanne,

I'm starting a 3rd week of Slow & Heavy & the arms are looking good. DH noticed too. I don't do any other weight work when I'm using S&H (1x each week). To your questions:

1) Yes, but I don't lift heavy.
2) I often use less weight than Cathe, never more.
3) Yes, I use heavier weight for PS videos. It really depends on the movement, whether it's a split routine, sequencing, etc.

My husband has remarked during the shoulder work that he sees why this is called "Slow" but it sure isn't "Heavy". One almost needs 1 shot at these videos to chose appropriate weights. I try to choose a weight that I can lift for all 3 sets without pyramiding. It's easy to go too heavy as you start a body part & then find you're toast as you get to the later exercises.

Debra

 

[cyberfit]

The size of the muscles that you are working need to be taken into consideration as well. Some smaller muscles that are isolated are simply not capable of handling alot of weight without a great risk of injury. As an example, for my rear deltoids, I have never been able to use more that 8lb. dumbbells, and only then when I'm in peak condition and training with slow reps. If I'm coming back from a lay-off, I usually have to go back to my 3lb. dumbbells and work my way up from there. I have been strength training for years, and for me, 8lb. dumbbells for rear delt flys IS very heavy training.

When you're doing compound (multi joint) movements, you typically bring more muscles into play, hence, you will more than likely be able to use heavier weight as the stress is distributed over a larger number of muscles and larger muscle groups. An example of this would be a lat row, and although the primary muscles involved in this move would be your lats and rhomboids, your triceps and rear deltoid also assist in the movement (among others.) I usually use a 25lb. dumbbell when I'm doing single arm lat rows.

Ultimatley, weight training is a very subjective endeavor. Someone else reading my post might be chuckling at what I consider to be heavy weight, yet another person might be completely appalled that I would consider going as heavy 8lb. dumbbells for my rear deltoid work. If you work your muscle to fatigue or near failure when you complete your third set of an exercise in the S&H series, and you're using a weight that allows you to use perfect form, then that is your "heavy".

 

[jgoycoolea]

Thanks everyone. I am going to keep doing S&H as Cathe has designed it. I will give it time to work. Jeanne

 

[KathyH]

Hi Jeanne! Yes I already had extensive weight training under my belt before I started Slow & Heavy. I use anywhere from 20# on down to 8#. I did the exact weights as Cathe did in the tape but found that I could go to 8# and keep it there where she dropped down to 5#. My muscles have never burned so much as in these tapes. I go heavier than Cathe in her leg portion. When she drops to 40# I keep it at 50#. My husband always comments on how big my arms have gotten (muscles) especially after doing one of the tapes when my muscles are really pumped. Its the best series that she's ever done. Power Hour is the best too. LOVE, LOVE LOVE these tapes! Kathy