S&H "reverse count"......

[getnfit@38]

There was a post about a week or so ago about doing S&H using a "reverse count" and I said I'd post back after trying it, so here's my post.

I kid you not when I tell you it was like a whole NEW workout! My muscles were burning during and still after S&H legs-shoulders using the reverse count method! Down on the 6 count/up on the 2 count. Your legs are under such extreme pressure with a slow 6 count down, my legs actually shook! (A huge deal for me as even in my earliest days of weight training my legs NEVER, EVER shook!) And until I did plie squats with the reverse count, I never understood what Cathe meant by the "trembles," but I do now! My legs felt like spaghetti after the legs segment, totally worked and spent!
I don't even want to scare you with the shoulders! But lets just say at one point I had to pause the video, lean against my wall and pray to God to help me through the final exercises! My muscles feel worked! REALLY worked!
So for anyone wondering.....
The reverse count makes it a whole new workout literally! And it is easier than you might think to get use to. When Cathe is lowering on the 2 count, you lift, and when she's lifting/rising on the slow 6 count, you're lowering.
And you have not done static lunges until you do them on a slow count down! You feel EVERY muscle you're suppose to, they wave surrender flags at you by the 6th rep and are crying aloud by the 8th!

Give it a try, it is a totally different animal!

Donna

 

[mogambo]

Well, Donna, if it's that painful and difficult, you've convinced me to try it!

 

[Stargazer]

So I'm curious, emphasizing the negative or eccentric move should do what for one's muscles? Increase strength, size, endurance, all of the above?

I'm really trying to add bulk to my butt without going to a gym...
-joy

 

[slnewmanpt]

Hi Donna! I have a question for you regarding the reverse count.
When you do squats, do you start the squat at the bottom, come up for six counts, then go down for two? I hope that makes some sort of sense.
BTW, I've been following your progress and you are ONE AMAZING LADY! Two hundred plus pounds! Way to go!!!!!!!!

Sherry

 

[getnfit@38]

Sherry...

Thank you for your encouragement I still have some pounds to go though!

How I did the legs portion was to stand and wait for Cathe to lower on her first 2 count, and as she raised on her slow 6 count, I was lowering into my squat, then as she lowered on her next 2 count, I was rising to standing, so at the end of each 8 rep set, I was just behind by a 2 count, so I was rising to finish as she and the crew were lowering their barbells to the ground.
It took much more mental focus than the "normal" method, and it really worked my muscles. I truly understand the meaning of your muscles being "fried" now! Today, 24hrs later, I'm not sore, but there is a "tightness" in my quads, hamstrings and glutes like crazy! I had to stretch extra long this morning after my cardio, my legs were just that tight!

I did the tri/bi/abs this morning in the reverse count and that too was an experience! I had to lower my weight each set on the triceps, it was such a tremendous difference on my triceps lowering on the 6 count and rising on the 2. They feel great rising on the 2 count, but that slow 6 lowering is killer with heavy weight. I usually use a 25#db for the 1st exercise (overhead ext.) but I was "fried" by the end of the first set and had to lower to 20#. Same for the lying extensions, I usually use 12#dbs, but after the first set, I raced for my 10#'s. And each exercise following was the same, whatever my normal lifting amount was, I had to lower for the 2nd and 3rd sets for triceps. Dips were an experience!
As for the biceps, I was use to "negative curls" so that wasn't as new to my muscles, but I did drop down 5# on my 3rd set of barbell curls!
Hope I answered your question, if not, post back and I'll try to be more clear.

Donna

 

[annie2867]

OK, I'm the one that posted this and I'm sitting here trying to figure this out, DOH! For example, lateral side raises for shoulders, I think Cathe goes up six and down 2 (I'm at work)so I'm trying to remember. So, do you start at the top and go down for six and then up for 2, or do you start at the bottom of the movement and go up for 2 and then down for six, I am somewhat challenged when it comes to figuring this stuff out. Thanks a lot for sharing your results, I can't wait to try this.

 

[getnfit@38]

Joy................................

I'm not sure what it is suppose to accomplish overall, I just wanted to try it for the benefit of "muscle confusion." I enjoy doing slow and heavy, but listening to Cathe's advice about doing short rotations of it, doing it 3 weeks normal, then 3 weeks in reverse count allowed me to do it for a 6 week cycle. I saw on a post under "Ask Cathe" where she suggested to someone to do 3 weeks regular count, then 3 weeks reverse count, then repeat the cycle, so I decided to give it a try myself.

So I have no idea what benefits, other than muscle confusion, I can expect from this method. But I'll let you know if something "extra special" happens to my body during these 3 weeks!

Perhaps someone with knowledge of the differences in concentric/eccentric lifting will add on here and answer your question.

Donna

 

[getnfit@38]

annabelmcminn.............

The way I did it for shoulders was to start at the top of the movement, so when Cathe raised her dumbbells on the slow 6 count, I was lowering mine, and as she lowered on her 2 count, I was raising my dumbbells. You really feel the burn in the shoulders with the slow 6 lowering. I literally had to pray for the strength to finish that segment! I refused to give in or up! I knew it was just that my muscles weren't use to it, so I pushed through, and I'm glad I did, I felt really great afterward and I knew I had a really good workout!

And given the stiffness in my legs/glutes this morning, I know I'll never do kickboxing the day after S&H legs/shoulders!

Donna

p.s. And don't consider yourself challenged, I too had to "think it out" prior to beginning, and even during, which is why I think I felt it took more mental focus!

 

[slnewmanpt]

RE: Sherry...

Donna,
Thanks so much for taking the time to answer my question! I'm on my third week of S&H, so tomorrow I'll do what you suggested.You explained it perfectly. Let me know what results you get and I'll keep you posted about mine. Thanks again!!!!

Sherry

 

[mogambo]

RE: Joy................................

Well, Donna, I tried your reverse count suggestion today on the Legs and Shoulders tape. You scared me so much that I went from 60 to 55 on the barbell for legs, and ended up thinking it was a bit easier than the normal way.
So, I used my usual weights on the shoulder part and found it just as hard, indistinguishable, but it did feel "different" tired. I thought it was tough and worthwhile.
Thank you for the idea.

I also thought I'd mention that during the calf raises I do them on the top of the step, without any risers, since I have thick carpet. This gives me a nice stable surface conveniently in the living room.

 

[Stargazer]

RE: Joy................................

thanks Donna,

I'll be waiting to hear...

-joy