S&H rotation/weight gain :-(

S

step_a_holic

Cathlete
I've been doing a S&H rotation for the past 2 weeks, eating really clean (except my one cheat meal which is a weekly thing), and I stepped on the scale this morning and have gained 4lbs...x( . I have been doing short, intense cardio following each S&H workout as well. For example, I did S&H L/S followed by BC cardio only premix; S&H C/B followed by KPC combos only premix...etc.

I'm trying not to be discouraged. I feel like I've gained 4lbs; I feel uncomfortable. I read on another post that it is common for your muscles to retain water. Is that true?

This gain couldn't possibly be muscle weight could it? I am lifting heavier than I ever have and with better form. I am truly working the muscle(s) to exhaustion by the last rep.

I'm just looking for some advice on whether or not this is normal. And whether or not I should finish up this rotation. I have one more week scheduled for slow and heavy then the fourth week will be endurance based.
 
Yes, this is really typical. It really can be all muscle gain and water retention. I know that when I do SH rotations, it isn't until the 4th week that the water retention goes away. That's when I see inches come off and definition come out. Of course, everyone is different, so you may prefer to go to endurance workouts before I would. But I would advise you to try it for another week or two and see what happens. You might be surprised!
 
Hi Melclear! Thank you, I appreciate your response. I do already have another week scheduled so I think I will stick it out and see what happens.

Come to think of it, I think this is the first time I've ever done a true S&H rotation. I'm sure I started one in the past but probably never stuck with it. I used to have a hard time with S&H but I'm really enjoying it this time around. Well, all but this temporary side effect!!

Right now, Slow & Heavy is an appropriate name for these workouts because right now I feel just that...slow and heavy!!;)
 
Hey Melissa- What body type are you? That may have something to do with it. Personally for me I need to stick to higher rep/lower weight workouts and cardio in the form of mostly non-step. I do lots of kickboxing & athletic type workouts- Drill Max & Powerstrikes are my favs! Anyway, I tend to gain muscle very quickly on my lower half so when I lift heavy or do lots of step & high step I always gain weight, it is muscle but also gives me a look I don't like.

Anyway, thought I'd throw that out there in case it helps, good luck!
 
Hey Jen! I didn't even think of that. I don't know what body type I am, but I'm going to have to look into that. I do gain muscle rather quickly.

Thanks for the input, I appreciate it!!
 
Hi Melissa...Just one other (conflicting) thought to throw out there for you to ponder....Maybe drop off a day or 2 of cardio a week and see how that goes for you too. I have found that when I lift heavy that I really need to slack off on the cardio to create the muscle I am looking for. A lot of cardio can impede your muscle growth.

And yes, you definitely can gain water weight with a SH rotation.

Good luck with your workouts!
Debra

we do not remember days....
we remember moments
--Cesare Pavese

http://www.picturetrail.com/aschendell
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Ditto what debra said!
<<Maybe drop off a day or 2 of cardio a week and see how that goes for you too. I have found that when I lift heavy that I really need to slack off on the cardio to create the muscle I am looking for. A lot of cardio can impede your muscle growth.
And yes, you definitely can gain water weight with a SH rotation.>>


My 2 cents... STAY OFF THE SCALE when working with heavy weights until end of your rotation and a few days rest at the end of it! Take measurements on day 1 of every rotation and the final day - That will tell you the truth! Even starting something like riding a bike can build your legs up making them "appear" larger. Its temporary!

I think the reason a lot of people dont get results from all their effort is that they stop shy of the "magic" occuring. Theres a reason rotations are 4-6 weeks and then recovery ... The "magic" with stength training occurs in the recovery.

STEP AWAY FROM THE SCALE!
:7
 
Thanks Traci-X. I normally only weigh myself every other month, if that. I don't know what made me step on the scale yesterday morning, but I wish I hadn't.

I'm going to take all of your advice and keep going with the rotation.

Thanks everyone!
 
Hi Melissa-


I agree with the other posters about the weight gain too. Lifting heavy will make you retain some water. In fact, I can bank on at 1-2 lbs the day after a heavy weight leg workout like clockwork!

One more thing to consider is if you are taking any ibuprofen ( if you are sore from the heavy weights) I've found that will put some water weight on too.

Keep at it for another week or so if you can and evaluate then.

Good luck!

Lynn M.
 
I had a similar problem in Phase 2 of P90X. I gained 4 lbs it seemed overnight. But, like everyone said, it was muscle/ water gain and in a couple weeks it was gone. It was extremely frustrating when I stepped on the scale though!! I just did S & H last week for the first time- loved it!! (I bought it when I preordered!) Now I'm alternating S & H w/ the GS until I start up another round of the X August 20th. Good luck!!

BTW, I'd also recommend taking pics & measurements before you start heavier lifting & then comparing, you'll definitely see a difference in the pics!
 
Thanks Lynn & Jess. I guess I just didn't expect the weight gain since I've never really stuck to S&H before. I think I tried it once and wasn't too crazy about it, but now I LOVE it!

I did take some measurements last night and might even tack on an extra week of S&H just to see what happens.

I think P90X might be my next venture...:)
 
Ooh, you're welcome!! P90X would be a great next venture for you. I'm trying to get more people to join me in my next rotation- Aug 20th!! If you are enjoying the lifting heavier of S & H then you'd do well w/ P90X Classic. And after doing a rotation, I've seen a huge improvement since going back to the GS's. (which were my fav before I did the X!)

Good luck!
 
I have the same problem this week as well. At first I thought it was hormonal, due to PMS. I did body cleanse, and only lost about 2lbs or so. I have gained muscle but also retain water in my belly area. The main area I wanted to lose. I feel slimmer but heavier in the belly area the same time.

I was also thinking it might be due to stress as well. When I get stress eat more carbs. I have eaten carbs but not over the top like I usually do.

I am doing a modified old rotation of Cathe where you workout on body part with weights and then cardio. Glad I am not alone. Annette
 
WHere can I find an example of an S&H rotation? Is this one Cathe posted, or is it one you made up? If it's a made-up one, what is the template for an S&H?
 
*Chuckles* I had that exact problem after one week of P90X. I caved and switched to a more enduranced based workout rotation for this week. Might go back after this week - with that knowledge. Don't know why - I but any water weight (or any weight I gain period)goes right to the ole belly. Hate it!
 
Hi BeautyandGrace. I'm sure that Cathe has posted a S&H rotation, but I am doing one that I made up myself.

This is what last week looked like:

S: S&H Legs/Shoulders followed by BC cardio only premix
M: S&H Chest/Back followed by KPC combos only
T: C&W step only premix
W: Off
T: S&H Tri/Bi followed by Imax 2 blasts only premix
F: I3 step only premix
S: Muscle Max

This week will look pretty much the same but I'm going to switch around body parts. For example, tonight is S&H Chest/Tri followed by HSTA cardio only premix; tomorrow is S&H Back/Shoulders followed by SJP Hi/Lo only. Plus, I'm taking 2 days off this week instead of just the one.
 
Netsnotes, I feel most of the weight in my belly area too. More so my upper ab area versus the lower ab area. It feels squishier, for lack of a better description.. :)

I feel really uncomfortable but I'm going to stick it out. I drank a ton of water today, which is making it worse for the moment, but I'm hoping it'll pass soon.
 
Glad to hear I'm not alone and REALLY glad I gave you a *chuckle*, Christine.

I really want to cave, but I'M GOING TO FINISH THIS ROTATION NO MATTER WHAT!!! That's what I keep repeating to myself over and over and over...
 
I have had past success w/S&H... what I see in your rotation is the inclusion of Muscle Max. When I did S&H (and I've done it several times), I tried putting Powe Hour at the end of the week. I found myself tired, unmotivated and saw little results. I took it off, and put S&H on M/W/F and either slept in on T/R or added a short cardio on T/R and got my best results that way. Your body may be responding to the overload by retaining water, etc.

The weight gain is likely water - don't look at the scale, look at your clothes!!!!
 
Hi Gibbee. Thanks for the input. I really had alot of energy for MM last week, surprisingly. On Sunday I ended up taking a rest day and boy did I need it. I slept late and was really lazy all day.

I'm going to take your advice this week and take that total body weight day out and see how I feel.

Thanks to everyone that has responded. I feel much better about the weight gain and less apt to hang it up too early!!

And, I will not weigh myself again...well, at least for a few more weeks anyway.;-)
 
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