Slow & Heavy

Timber99

Timber99

Cathlete
During your use of S&H, do any of you throw a total body workout in during the week after resting from the S&H workouts? If you do, what type of total body workout? More pure strength or more endurance? Or do you simply add cardio for the other workouts that week?

Here's what I am looking at for the next 4 weeks and wondering if that total body w/o should be something more like Power Hour or more like Muscle Endurance. I don't want to over do it but I want to get each body part twice a week at least.

Mon - S&H Biceps and Triceps PM step & weights (teach)
Tues - S&H shoulders PM weights and core (teach)
Wed - S&B Chest & Back PM - Step (teach)
Thursday - S&H Legs & core
Friday - cardio (step or kickbox)
Sat - total body weights w/o
Sun - stretch and core

Note: When I teach the weights class, I do not do most of the workout but mostly guide the class in their workout. I do the step and the core workouts with them.

Thoughts?
 
Bleah! I hate S&H. I have to do it next week, I think. It's so long and boring. That's what it should be called Long & Boring.
 
Hi Christine-

Personally, I think S & H is fine to do on its own w/out any added weight workouts during the week. And, since you are only doing 1 month of it, I would see how it goes before trying to add another weight workout. If you go all out with your focus and the heaviest you can lift, you should defintely results, esp. if you don't do it very often or its new to you.

Also, I noticed the way you have your days organized.. if you can, try putting a day of cardio in between each of S & H. If that's not possible, than at least put a day between chest and shoulders.. you get alot of extra work on your shoulders when you do chest work.

My suggestion would be this

M- Chest/Back
Tues Cardio only
Wed Legs/Shoulders
Thurs: Cardio Only
Fri: Bis/Tris
Sat: Cardio only
Sun: rest

Of course if you are not exhausted you can always do some cardio on the S and H days too if you are a cardio fan.

Also, if that doesn't work, how about this?

M- Chest
Tues Back
Wed legs
Thurs shoulders
Friday cardio only
Sat bis/tris
Sun: rest

I love S and H!! Its one of my favorite series that Cathe has done and I always like the way I feel and look when I am doing it.
Take care, Lynn
 
I agree with Lynn. I love the way I look and feel when I'm on a S&H rotation. These really make my arms noticably strong. I will usually add a full body day in and it could be another strength, endurance, or circuit type. I think you could easily do just the three days of these though alternating with cardio.
 
I think I am be ready to purchase Slow and Heavy.

I know it is going to be challenging (heavy weights are going to kill my muscles!) but in the long run, I will have bigger, and more noticable muscles!!


Is it a "go" or "thumbs sign up"? All I need to hear is YES and I am going to buy it!

Thank you so much!

:)


"Life is short - Be the best you can be every day of your life"
 
I love the combination of SH and PUB. For a few weeks I did SH as you are, then PUB on the Saturday. For a second leg day, instead of PLB, I would do a cardio-legs circuit, such as the original BodyMax step & circuits (not the upper body part). My shoulders gained good mass and definition with this combination, which is what I wanted.

Sandra
 
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