Slow & Heavy - blast from the past

[Debinmi]

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.

 

[Lady Vol Fan]

Agreed!!

 

[nickisteen]

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.

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.

 

[nckfitheart2009]

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.

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.

 

[Debinmi]

That being said, I truly shake like a chihuahua while I am doing it lol

Lol, I know what you mean

It can be fun to revisit older series sometimes!

 

[Terina]

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.

Cathe’s older workouts are still relevant today, I just rediscovered 4day spit and Crosstrain Upper Body which are great workouts.
Thank you for the reminder of Slow and heavy

 

[nckfitheart2009]

Lol, I know what you mean

It can be fun to revisit older series sometimes!

Yes this workout is still relevant.
It would be great to have an updated 2/6 count slow

 

[Debinmi]

Cathe’s older workouts are still relevant today, I just rediscovered 4day spit and Crosstrain Upper Body which are great workouts.
Thank you for the reminder of Slow and heavy

Coincidentally I have both 4DS and CTX weight workouts planned for August. I'm looking forward to them (maybe not 4DS's calf exercise - yowser!) It's been awhile since I've done them.

 

[Lady Vol Fan]

Haha is that the one with a million calf raises? Or is that Gym styles?

 

[Lady Vol Fan]

Cathe’s older workouts are still relevant today

Absolutely!!

 

[Debinmi]

Haha is that the one with a million calf raises? Or is that Gym styles?

I think they both have a ton, but I think 4DS has the toes in/out variations ... I think

 

[Cathewofan]

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.

 

[Debinmi]

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.

Interesting variation! I may give that try. I remember some had criticized the addition of superman's and planks for a heavy weight program (I personally like them) in the Back segment. Another good idea for subbing in pull-ups.