Slow and heavy Question-- AGAIN!

U

ukcharlatans

Cathlete
LOL :)

Ok so I'm starting the Slow and Heavy Rotation Cathe posted for June 2003 where it is one body part a day (I will be adding more cardio then she gives for the rotation)... is there another full body workout I can add on as a rounder to hit each body part twice for the week? Would there be any benefit to making it an endurance workout like Power Hour or Muscle Endurance? What about PP/SS? Or is the one body part a week with SH enough?

Thanks!
Susan :)
 
I like add on a full body endurance work-out with an SH rotation. It just feels better. I usually do something like SH legs on Monday, SH chest on Tuesday, SH bac on Thursday, and something like ME, muscle max, any of the full body workouts on Saturday. On days I do the SH weights, I double up work-outs, weights in the morning, cardio in the evening. SH does not get my hr up at all, so that is why I double up.
 
Strange as it seems, working each body part once a week can be enough, if you are sure to lift as heavy as you can with good form on all sets. The recovery this provides is good for muscle and strength growth.

Also, while you are technically working each muscle one a week, muscle groups will also be worked as synergistic (helping) muscles.

For example, shoulders are worked directly when you do a shoulder workout, but also as synergists when you work the chest (front shoulder) and back (rear shoulder) (so it's a good idea to put the leg workout in between the chest and back days or or between the back and shoulder days, to avoid overworking the rather sensitive shoulder joint by working it three days in a row, which is what happens if you work chest, back shoulders back-to-back).

Triceps are worked with both chest and shoulders, while biceps are worked with back (you might consider working biceps and triceps on the same day, since, as small muscle groups, they don't need as much work as the larger groups, and they are already worked with those larger groups, that would give you a spot to put in an extra lower-body workout if you want -see below).

You might want to add in a more-endurance-based lower body workout during the week, but even that isn't necessary if you do a lot of step and lower-body-focused cardio.
 
Hi Susan! Just as Kathryn stated, if your lifting heavy enough then once a week for each muscle is sufficient. I've been doing GS for weeks 1 & 3 and then S&H for weeks 2 & 4. It works very well especially when you can do abs 3x a week + cardio every day. I don't do cardio when I'm working my legs but that's just a preference of mine. Also, because your lifting every single day + breaking down your muscle fibers every day, your muscles will be very sore. I personally don't see any point in doing an endurance w/out on top of everything else. If you want, you can do an endurance w/out on the 5th week. Just a suggestion take it or leave it! HTH, Kathy;-)
 
Thanks everyone for the suggestions..

I've done my legs and shoulders so far (back tomorrow).. I think for my upperbody, the once per week would be enough. However, my lower body isn't sore at all and I went really heavy-- 45 for squats, 40 for lunges, 40 for plia. I may be able to do 50 for squats and 45 for plias but I can't go up in lunges because my balance sucks and my form will go to pot and I'll fall right over! LOL.. so maybe I'll just add a second leg workout ... maybe the floor work from PLB or GS or Legs and Glutes...

any suggestions on this?? Thanks again!

:)
Susan
 
Hi Susan! I went & purchased a 10# weight belt so I'm actually using a 55# bb + the weight belt = 65#s. I just can't lift over my head a 65#bb. This made quite a difference to the S&H leg w/out. I also tacked on at the end either the PLB stability ball section or GS floorwork section using the Mix & Match feature. This made for a much better leg w/out. Try getting a weight belt but if your form is suffering w/45#s then I wouldn't chance it & go heavier. Just incorporate more inner thigh work using the stability ball. HTH, Kathy:D
 
Hi Kathy!

I'll have to look into the weight belts for lunges... the rest I think I can up 5 lbs and I'm going to put the deadlifts from the back section on to the end of the leg workout. Lunges are just my weak area so I'm more weary of going above 40 lbs! :)
 
Hey Susan! Then by all means put into the leg w/out those dreaded "low ends." You can also do one legged squats positioning your back against a wall. Squat down low & then place your right leg out in front of you w/your arms on your hips & hold for 30 sec. & then switch legs. Keep doing that until failure sets in. This is a killer!! Just a suggestion. Kathy:D
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top