S
- Thread starter Debinmi
- Start date
Lady Vol Fan
Cathlete
Agreed!!
nickisteen
Cathlete
I love slow and heavy and like you, enjoy the slow tempo so I can concentrate on my form and not hurrying to get in place for the next one.This week I'm including the Slow & Heavy series in my rotation for weight training. I didn't purchase this series for over 2 decades thinking the slow pace would drive me nuts. But with encouragement, aka enabling, from Cathletes I finally bought it a few years + back.
Cathe's form is impeccable; form pointers are good; Cathe demos listening to your body and paying attention to your form by swapping out weights between sets when her form starts to suffer. It's Jai's 1st series; Cedie is back from her maternity leave & keeps Cathe on-count - so they're all pretty young. The pace is supposed to be 2/6 for each rep, but it's often about 2/4 to 6 - still slower than usual which allows me to really focus on my form and feel the work. It's usually about 3 sets of 8 reps for each exercise. It can be easily done as a "Parts" series ala STS2.0, so I've subbed it in for that in this last week of my STS2.0/Xtrain.rotation.
My muscles often start quivering in the 2nd set and I sometimes lower the weight I use for the same exercise I did last week with STS2.0. The rest between sets is shorter than in STS2.0, but I sometimes pause play to give my muscles a little more recovery. If you do the series remember this was filmed in the late 1990's and Cathe's weight selections were sometimes lighter than they are now for the same exercise. So I suggest you select your weights based on what you do for STS2.0 for the first set, then adjust from there - that slower count can get'cha!
Even though S&H is an older production, it still warrants consideration in your weight training rotations IMHO. Just thought I'd share.
FitSaxe
Cathlete
Same here! I bought it after being enabled here.
That being said, I truly shake like a chihuahua while I am doing it lol
I recall doing squat using my rack. Jeez my legs were shacking.
Well I did not look pretty lol..... but I was very happy with the results
@Debinmi Thank you for going down the memory lane and sharing your thoughts.
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Terina
Cathlete
Cathe’s older workouts are still relevant today, I just rediscovered 4day spit and Crosstrain Upper Body which are great workouts.This week I'm including the Slow & Heavy series in my rotation for weight training. I didn't purchase this series for over 2 decades thinking the slow pace would drive me nuts. But with encouragement, aka enabling, from Cathletes I finally bought it a few years + back.
Cathe's form is impeccable; form pointers are good; Cathe demos listening to your body and paying attention to your form by swapping out weights between sets when her form starts to suffer. It's Jai's 1st series; Cedie is back from her maternity leave & keeps Cathe on-count - so they're all pretty young. The pace is supposed to be 2/6 for each rep, but it's often about 2/4 to 6 - still slower than usual which allows me to really focus on my form and feel the work. It's usually about 3 sets of 8 reps for each exercise. It can be easily done as a "Parts" series ala STS2.0, so I've subbed it in for that in this last week of my STS2.0/Xtrain.rotation.
My muscles often start quivering in the 2nd set and I sometimes lower the weight I use for the same exercise I did last week with STS2.0. The rest between sets is shorter than in STS2.0, but I sometimes pause play to give my muscles a little more recovery. If you do the series remember this was filmed in the late 1990's and Cathe's weight selections were sometimes lighter than they are now for the same exercise. So I suggest you select your weights based on what you do for STS2.0 for the first set, then adjust from there - that slower count can get'cha!
Even though S&H is an older production, it still warrants consideration in your weight training rotations IMHO. Just thought I'd share.
Thank you for the reminder of Slow and heavy
FitSaxe
Cathlete
Yes this workout is still relevant.Lol, I know what you mean
It can be fun to revisit older series sometimes!
It would be great to have an updated 2/6 count slow
Lady Vol Fan
Cathlete
Haha is that the one with a million calf raises? Or is that Gym styles?
Lady Vol Fan
Cathlete
Absolutely!!
Cathewofan
Cathlete
Joining the nostalgia club. I'm a big fan of Slow & Heavy.
Since Cathe once mentioned the idea of an eccentric program but never released one, I took the initiative myself and did some rounds of Slow & Heavy eccentrically.
I also swapped in some back exercises in the program for body weight pull-up variations (different grips and widths) to focus on both eccentric and concentric movements.
Since Cathe once mentioned the idea of an eccentric program but never released one, I took the initiative myself and did some rounds of Slow & Heavy eccentrically.
I also swapped in some back exercises in the program for body weight pull-up variations (different grips and widths) to focus on both eccentric and concentric movements.
Terina
Cathlete
Yes 4day split has the million calf raises.
FitSaxe
Cathlete
Can not recall zillion calve raise. I think it is because I love working calves.
I am not against gaining some shape to compliment heels. What I love about 4ds is:
- The kickboxing segment is so fun. It is my number one kickboxing cardio. During the warm Cathe said at some point: “Are you sure this is a warm up” lol yes it was. At that point my mind say : "let keep on going" cause the rest of the workout is fun. 30 minutes only.What a fun way to work core
- 30 minutes for cardio but Cathe’s layering of the content is exceptional. I am amazed how she can condense the workload within 30 minutes in such fun way. Teachers know what I am on about.
- Step segment is one of the most complex one but it is so fun. At the end of it I always want more. Yes, I am a choreography sucker.
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Cathewofan
Cathlete
In my humble opinion, it's those superman's (also in STS Meso1) and planks that make me appreciate Cathe's design of well-rounded workouts that much more.
Functional body weight exercises not only build muscle and strength but also enhance core stability, balance, and coordination by mimicking natural, everyday movements. All these are key elements of holistic fitness.