Slow and Heavy Series

[DiDi]

Hi everyone
I will be starting the S&H Series starting on Monday. How many times per week should these tapes be done? Also what other cardio would make a good rotation with these tapes. I have PH, CTX, MIS, MIC, IM, CM
Thank you for your suggestions!

 

[Bobbi]

DiDi, once through is plenty! They are quite intense and you will need plenty of recovery time. I did Power Circuit as a bonus leg workout but didn't add any extra strength work because I knew I had worked my muscles really well!

Bobbi

 

[shaan]

Ditto - slow and steady will make you happy! These are killer workouts! I have been working with S&H tapes for about 14 days now. And I tell ya .. they are heavy, they are DECEIVING and they kill!

My first week, I got sore, and I mean SORE 2 but not right away. It took me 2 days to feel the effects of the S&H workout. If I were you, I would do a workout on Monday and wait to see how you feel on Wednesday evening. You expect to be sore but this was murder!

One thing I can tell ya, is you will crave for this pain in just your second week of doing the S&H tape. This is my first time using Cathe's workouts and I must say I am HOOKED! In only 14 days!

The workouts are awesome! You will love them! Just take is VERY easy that first week to assess how you feel.

G'luck!

 

[DiDi]

Thank you for the advice! I just want to be sure...you only do S&H no cardio at all for the week?

 

[shaan]

I used to do cardio every day. Then I reduced it to at least 3 times a week. But now after using S&H I have reduced that to twice a week and for only 30 minutes including w/u and c/d.

You really need your rest after the heavy workout. I am sure in months, I will be able to up my cardio time, but for now, S&H forces me to rest hard as well.

For some strange reason, I find that I heat up more now than I did before. 10 minutes into my Tae Bo and I am trickling wet. That used to happen only after 30 minutes.

Cheers,

 

[willowe]

>For some strange reason, I find
>that I heat up more
>now than I did before.
> 10 minutes into my
>Tae Bo and I am
>trickling wet. That used to
>happen only after 30 minutes.

Hi Shaan,
A personal trainer once told me that as you become fitter, your body becomes more efficient at sweating! Therefore, the fitter you are, the quicker and more heavily you will sweat. (Well, that's my excuse and I'm sticking to it!)

You mention you have reduced your cardio whilst doing S&H - have you noticed any detrimental effects by doing this? I'm not suggesting you shouldn't be doing this, as you are wise to listen to your body, but I am wondering if S&H and less cardio is giving you the same or better results than you were previously experiencing doing other non-S&H rotations? Hope this makes sense - sorry to butt in on your thread, Didi!
Thanks, Kaz.

 

[shaan]

I did TRY doing my cardio 3 times a week in my first week with S&H. However, I found that my body did not recuperate well, hence the decision to cut down.

Reducing my cardio to two days has helped. I feel less tired and am eager to workout the next day. This 2-day cardio is, of course, a temporary thing. I am planning to visit the club again next week. I know adding a Stairmaster workout in the a.m. on an empty stomach will help me lose fat faster.

I am sure 4 days of cardio would do wonders for my body than a 2-day workout, but I did not want to over exert myself, and risk getting hurt especially if every bone in my body was screaming at me for pushing myself too hard.

I will let you know at the end of next week how I managed with my 3 day cardio plus 3 day S&H.

 

[mogambo]

Another possibility for a rotation with S/H is to use the S/H days as "rest" days for your legs and do cardio the 3 days before an S/H workout. On the day after Legs and Shoulders S/H just totally rest, or go for a walk. This was you get 3 cardios and plenty of rest between each S/H and the next.

 

[ksandvoss]

Hi anyone,

Can someone tell me the benefit of doing slow and heavy rather than Power Hour and Max Strength? Do you see more dramatic changes in your muscle definition?

Thanks,

Kath

 

[mogambo]

Slow and Heavy builds more muscle mass, while PH and MIS build more endurance, less bulk.

 

[ksandvoss]

Thank you. Do you feel like it has made you look more defined?

 

[mogambo]

It has made my muscles bigger, and I can lift heavier. But definition comes from reducing the fat layer over the muscle, and my fat layer has stayed the same. I just can't bear to do any more cardio or eat much less than I already do.

 

[ksandvoss]

Thanks for the clarification. I am very muscular already. I wasn't sure if I should add the slow and heavy series. It seems to be very time consuming if you add in the cardio needed for a well rounded workout.

 

[likes2bfit]

I too am very muscular, and have been working out for several years. My rotations have included both PH and PS and body max alternated with various types of cardio. Do you think slow & heavy would not be a good idea?
I still have a bit of fat covering some of my muscles , but had my body fat measured at 23% last summer (Stats: 5'2", 133#). Any suggestions?
Hope you don't mind my butting in
thanks,
likes2bfit