Slow & Heavy users...need some advice

[AllisonT]

I'm on a three-week rotation using the Slow & Heavies. So far I've done the legs/shoulders and the chest/back workouts, and some exercises are hard to do in the 6-2 count. For example, static lunges - it's hard for me to come up slowly for six counts because (1) I'm not going super deep in the lunge and (2) I start struggling to maintain my balance, so my back calf and foot feel tight, almost like they're cramping. Similarly the chest flyes - the six counts up is a struggle for me to keep my shoulders retracted and my shoulder muscles start wanting to work instead of my chest. I've tried lighter weights and nothing changes - it's not the weight, it's the pace that is hard to maintain and keep good form.

SO - my question - am I still gaining the benefits of S&H training if I use a 4-4 count on some exercises? I'm one of these compulsive people who likes to do workouts EXACTLY as shown, and I guess I need to know that I can modify this one and still get the benefits.

Thanks in advance,
Allison

 

[CathydsRNA]

Hi Allison, I am a S&H addict. I would suggest that you try the lunges with lower weights so you can work on your form. Start with a dumbell on one shoulder and a dowel in one hand to help you balance and get into a good lunge. When you feel comfortable and stable in the low end (may take several weeks), lose the dowel and increase your weight. Secondly, yes you can mix the counts up as you suggested. I frquently on one set will go down for 2 counts and up for 6, the second set,I will go down for 6 counts and up for 2 and the third set, I mix it up by doing it half one way and half the other. You will still get results doing a 4/4 count but work on going deep and maintaining your stability on the low end in order to get the most out of the exercise.
As far as the chest flies .... if the lighter weights don't help your form, a 4/4 count is good and then work towards developing your ability to do the other count. Do you have anyone to spot you?
Good luck

 

[AllisonT]

Thanks, Cathy. I don't have anyone to spot me, so I'm on my own. I haven't had trouble in the past with lunges but the slow pace kicked my bootay - maybe I'll go even lighter on weight and try your suggestions about balance. And mixing up the S&H count from 6-2 to 2-6 from set to set is a GREAT idea! Thanks again.

Allison

 

[kathryn]

Hi,Allison!
I mix up the count on these quite a bit, and the slow pace allows for that so I like it. I don't particularly like the 6 up/2 down rep speed. For some reason, the 2-down count always seems too fast to me (in relation to the 6 up?). I usually do 5 up/3 down or 3 up/5 down (to work the negative), sometimes 4 up/4 down (the latter usually on shoulder exercises). I mix it up throughout the workout.

 

[AllisonT]

(**Sigh of relief)OK, two of you have given me the go-ahead to mix up this workout. I'll start playing around with it.

Thanks!
Allison

 

[teedums]

I don't see a problem with mixing up the rep count going 4-4 or
whatever you need to do. Feel free! I think that Cathe suggests
this herself in the workout, but do whatever you need to do and
later on you will be stronger and will be able to do the 6-2
count. I know I struggle with holding my balance as well. Good
luck.