Slow & Heavy

[gogigi]

I am trading for the Slow & Heavy Series(DVD)! I'm so excited! As soon as I get these I want to start a rotation with them. I don't know if I want to use them as is or do one body part a day with cardio. Those of you who use it, are you able to lift heavier b/c of the slow pace or do you have to start out lighter? How do you gage what weight to start out with? If I use 45/50/55/50/45 for PLB can I use 50 or 55 lbs. for S&H legs? If I use 10/12/15/12/10 for biceps in PUB what should I use for S&H? Thanks for any help you can offer!
Angela:7

 

[CathydsRNA]

From my personal experience, I found that I could go heavier than I could for the pyramid series. The exercises are slower... one rep is completed in 8 counts and there are fewer reps. I would start at the low end of what you think you could do for the first set and then make adjustments based on how you felt during the first set. I also had to invest in a squat rack to get the best benefits from this series.

 

[pace1987]

Hi Angla It's nice to meet you face to face Anyway for me I think I would stick with the weights that you always use at first because it is S&H and you do fatigue (sp) as you would do a 2 up 2 down for 12 reps IMO. I guess it's the slow count. Maybe try something like doing bicep before the tape and do the 6 up 2 down for 8 reps and see how you feel. I do the same bicep work as you do in PUB and I use 12lb for S&H just to give you an idea. HTH

 

[kathryn]

I use about the same amount for S&H as for PS for upper body (I don't do S&H lower body much at all, as I prefer PLB, and the slow pace in S&H is NOT one that my knees like, especially iin lunges). YOu may actually have to use less weight at first as you get used to the differnt technique.

TO start out with, you might try the middle weight of what you use for PUB/PLB. It may be too light or too heavy, but take note of that, and use your first workout as a test run.

What I like to do with S&H is change the count to a 3-up/5-down, or a 5-up/3-down (somehow the 2-down seems relatively fast in this workout), or even a 4/4 count.

For an initial rotation, you could do:
Day 1: S&H Chest/Back
Day 2: cardio
Day 3: S&H arms
Day 4: cardio and/or stretch
Day 5: S&H legs and shoulders
Day 6: cardio
Day 7: off or stretch

This will give your body enough time to recover from each S&H workout.

 

[gogigi]

Thanks very much for the ideas! I can't seem to get past 15lb. DB's for Biceps...maybe this series will enable me to get up to 20?! I can't wait to preview these and try them out! One more question....once you guys have used these for a while do you ever incorporate another stength/endurance session so you are working out each body part twice a week? Thanks again for all the information!
Angela:7

 

[mogambo]

I usually add an endurance one like ME, or something not to intense for upper body, like Boot Camp, in a week where I do S/H. I'm starting a S/H rotation today actually! And I'll also do SJP this week to get in my second workout for all the muscles.