What Rotation after S&H?

L

LuvCardio

Cathlete
Hi there. I am getting ready to finish up a rotation with S&H and wondering what is a good rotation to follow-up with? Should I do PH and MIS? I still have quite a bit of body fat to lose so cardio is still key for me as well.

I can not believe the strength gains I have gained thru S&H. I have had to up all my weights :) and can tell I am much stronger. I am also seeing some definition and mass in my biceps, triceps and shoulders etc.! Even my legs are starting to lose some of the chub! I still have a long way to go before I look cut but at least I can see some progres.

This week will be my 3rd week on S&H rotation and I am sad it is ending. I am considering doing 4 weeks instead of 3?? Anyone ever done that before?

Anyway, any advice you can give on how to get the most out of this last week of S&H and also ideas on what to do next would be soooooooooooooo much appreciated :-gloat

-Pammer http://www.click-smilie.de/sammlung/sport/sport001.gif
 
Hey Pam,

I know this isn't the answer you're looking for, but check out www.fitnessvideofanatics.com You will find all the rotations you could possible want! And you can make your own workout calendar! It's a great site!

Cathe doesn't say you absolutely cannot do a 4th week. I think I've read a couple of responses from people that have & have received great results. I say go ahead & do it.

I have my own question for you because I'm just getting ready to start using S&H. Did you just do each tape 1 time a week & what did you do on the other days?

Thanks!

Deborah
 
If you love it, why don't you do 4 weeks of S&H?? I did, it was fine...

Also, I would say throw in some real endurance work like PowerHour. However, I did this after S&H and man, did it feel FAST. It is like a real shock!! But, not so bad if you do PH and MIS each week. That sounds good.

I was going on a PS rotation, but I am really not liking that series too much for some reason. I also need to sit down and reanalyze my goals.. Good Luck with yours..

Janice
 
So Janice, just curious, what are you going to do this week? I just finished the third week of S&H and I'm just not sure what I'm going to wake up and do tomorrow? I did S&H M, T, and Wed last week and cardio thursday and just because I missed it so much I did PH on Friday. An observation: I was so psycologically bummed to drop weight in PH. It is much faster, like you mentioned, a shock. I was doing squats with 65 pounds by the end of the S&H I'm scared to "lose" this. (I could have done more, but as you know, it's hard to handle heavier barbells without a squat rack.) I don't know if I really want to do another week of S&H, but might end up doing this. Have you ever combined S&H and then thrown in a day of PH towards the end of the week and will this get results? I want more muscle mass, I'm and ecto, but enjoy PH so much (except that psycological factor of going lighter, I really hate that!!!) I even debated going back to the tank top rotation. Have you ever done this (TTR) rotation and added some slow heavy work to keep gaining muscle and is this too much? I'm throwing lots of thoughts out here, just thought I'd bounce them off you as we seem to have similar goals. Also, I checked on the underwater weighing and want to go sometime soon. It's an hour away from here so it's tough to find a time with kids and all. It costs 20 bucks and the community college, I thought this was pretty reasonable. The guy on the phone asks me "why do you want to beat yourself up like that?". Answer is "because cathe beats me up every morning and I want to know the results of that beating :)" Like you mentioned, wish I would have gone for the underwater weighing prior to working out!!! Did you go for your weighing yet, I was thinking it was sometime soon here??? Hope you've had a great weekend,

Briee
 
HI Brie,

Im a step behind you. Im STARTING my SH rotation this week. My goal is to gain mass and definition in my "skinny" legs. You mentioned 65 lbs? Were you doing the full reps and sets as in SH, or were you stopping at 4-5 reps per set with such a heavy weight? Someone advised that in another post, so I was just curious. And also, did you only do SH legs once per week? Do you advise/not advise doing legs twice per week. Im eager to pump them up, but dont want to mess this rotation up.And when you SH series, did you only do that exclusively or add any other videos into that rotation>???


Any suggestions??

GN
 
Hi GN, I think I saw your name over in the ecto post, (correct me if I'm wrong), I too am an ecto, although I am building some muscle finally. I am 5'2 and a half and 103 pounds. In S&H I was doing 65 pounds by week three. I could not hoist the weight over my head safely, but came up with another method that may help you. I load the barbell on the stand of my weight bench at 65# (my bar is 15# and I put a 25# plate on each end of the bar) then I get under the bar from the back of my bench and stand with it on my shoulders. This is much easier and I'm short so it's not much of a lift. I believe I may be able to go to 75# using this method, but not much more than that. I use pipe insulator on my bar - 2ply- to give lots of padding on my shoulders. I was doing full sets of 65# so I know I could go heavier, but want to make sure I'm doing it safely. My legs are really gaining muscle with S&H. I am using 55# for the lunges, these are tough, but I'm really pushing. I REALLY want to develop some muscle here!!!

My weekly routine is posted on the ecto thread so I won't go through it again, but I was trying to do each part two times per week. I was pretty grouchy in the beginning, but it's getting easier. I started the TTR again today and noticed that I could move up on some of the weights in PS all upper body today. I noticed that I was a lot hungrier (add more protein if possible) while on the S&H!!! Hope this helps

Briee :-jumpy
 
Debra,
I have been doing each body part twice per week for the most part. It is amazing how much stronger I am getting and how much fat I am losing even in my legs :-jumpy

I also stuck a couple portions PS and PH in there a couple times just to truly burn out a muscle. I have focused on 1-2 muscles a day and burn them completely out. This was advice from a trainer I went to a couple weeks ago. He said that S&H is great but to make sure I really focus on no more than 1-2 major muscles a day. However, he said I can add legs every other day unless I am too sore and not recovered since my leggs/butt are a major problem spot for me.

In my weeklyrotation I also have CTX, MIC (only step portion) and IMAX.

I have been having problems with my achilles, and right knee so I am going to try to focus more on intensity of cardio versus 6-7 days a week as I was doing. I think I was overtraining and starting to see the negative results.

-Pammer http://www.click-smilie.de/sammlung/sport/sport001.gif
 
Wow Pammer, you were doing 6-7 days of cardio on top of your strength training days (hitting each body part 2X per week?). I'd say you'd burn our really quick!!!!! I'm focusing on the 2X per week and lucky to get in 2 cardio's per week, which doesn't bother me as my measurements are improving from this rotation. What order do you do your body parts throughout the week and which parts do you have grouped together. Just curious??

Briee
 
Hi Brie ,

thanks for the info. Im psyched to get SH which I ordered couple days ago. I recognized your name from the ecto posts too. We seem similar in size . Im 5'6" at 115. I ate vigourously in the past couple months to put on add'l 5 pounds. Now im really into getting these legs "massed up".

P.S. Does the cardio make you lose any weight (especially in the legs?) I so do not want that to happen.

GN
 
Hi GN, I would post this question to the educated crowd. My personal opinion is that you will build muscle more quickly if you stick to S&H type work or PS strength work and limit your cardio to just a few days per week. I always make sure I get in my strength days and if I miss a cardio, well no big deal. I've seen most of my progress following this course. Many say that the cardio work impedes your gains in muscle especially if you are an ecto. Don't know if I stated that correctly. Make sure that you are getting plenty of good quality protein while "making" muscles. Enjoy S&H, I loved it, but three weeks every now and again seems to be all I can handle. I'm interested in Akirkland's rotation with both S&H and endurance work.

Briee
 
Brie

Ty again.

I am getting good protein. I eat Zone bars in choc peanut butter for extra. If youre looking for good supplement , theyre as good as a candy bar. @16 protein grams vs 200 cal and 20 carbs. Maybe @ 6 or 7 grams fat. Not bad considering the taste of them are yummy~

I will do my SH series and take cardio from there. I only have a bit around the tummy to lose. So we'll see.
 
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