Your S&H Rotation...

J

JamminX3

Cathlete
Just wondering if anyone has used the S&H series twice per week or in conjunction with another series or total body tape...thus working each body part twice per week. I've seen a couple of rotations posted and am wondering about results. I know that, per Cathe, the S&H series once per week is enough, but I was just curious. Oh, and I'd like to add cardio 5 X week. Something like:

Mon-S&H and 30 min cardio
Tues-S&H and 30 min cardio
Wed-60 min cardio
Thurs-S&H and 30 min cardio
Fri-60 min cardio
Sat-Total body wt. tape (endurance or strength oriented)

Anyway, for those who have done this, was it too much? Just right? Results?
 
Donna, (getnfit@39), in case you read this, I wanted to ask you about your S&H with Lower Body Solution Rotation. Did you have good results with this one?

TIA!:7
 
Hi, Robin:

I just finished the first week of S&H once plus ME, plus 4 cardios, one intense (kickbox or intervals) and three lighter intensity (hiking with dogs or light steady-state tape). I'm going to do this for four weeks and rotate ME with PH and MIS. Strength-wise, I feel adequately fried. I doubt I'd have the attention span to do S&H twice per week--maybe if I only did two sets for each exercise, but I don't think so. No results yet, but I think there will be, just based on the exhaustion I'm getting. I really like the way S&H leaves me feeling--thoroughly worked and yet not drained. Good luck.

--Ann
 
Hi Robin-

IMHO, I don't think S & H would be the series you would want to do 2x/week for strength gains. I think you would be better off to just do it 1x/week and then if you wanted some additional strength work, do something like Boot Camp, Circuit Max, or Cardio and Weights. I am just coming off a rotation of this and am pleased with the results. This is what I did for a month and really liked it. The beauty of it is that you can keep your workouts to about an hour (give or take) and I really felt like I got some results.

Mon: S and H Chest part only+ 30 min moderate cardio
Tues: S and H Back part only + 30 min (intense cardio)
Wed: S and H Bis/Tris (no cardio)
Thurs: Off
Friday: S and H Shoulders only + 30 min intense cardio
Sat. S and H Legs only + 30 min mod. cardio
Sun: Boot Camp or Cardio &Weights, or Circuit Max. I like Boot camp bec. of all of the focus on ab/core work. I felt it balanced out abs for the week

For the moderate cardio days I would do the cardio portions from ctx,and for the intense cardio days I would usually run.

If you are looking for major strength gains, I think this is a great way to go. You can stay focused on each body part each day without over fatiguing, yet still get some quality fat burning in too.

Good luck with your program!

Lynn
 
Hi Robin...............

Sorry it took me so long to read this! :(

I've tried S&H both ways, as the only weight workout for the week and with the addition of MIS. When I did the 2nd workout (MIS),I didn't see any difference or increased definition to the point of repeating it. Since then I've done S&H solo and just concentrated on really going as heavy as I could with my weights in order to get the absolute most out of that body part.
When I did it with lower body solution I do remember liking S&H Legs 2x/week (but I like working my legs! :))As I recall the strength gains were pretty tremendous, I was using a 60#bb for my lower body work by the end of the rotation, and I was eating up hard cardio like Imax because my legs were stronger. I did S&H Legs 2x and PS-L&A (floor) 2x and LL 1x for a total of 5 lower body workouts/week. 6 wore me completely out! And the thought of LL 2x/week makes me want to do a full body shudder at just the thought! :)

But if you're really curious about S&H + another full body workout, you could alternate weeks with it. 1 week just S&H, the next S&H + MIS/PH/ME (whichever) and see how it feels to you.

Donna
Fitness~ It's a journey, not a race!
 
Hey, Robin!!!!!!

You may want to try S&H as is on three separate days and then add my special total body S&H mix, about 75 minutes long. Let me know if you want me to post it.

I did try doing S&H UB two times last week and I felt very unenthusiastic by weeks end and I had to decrease my weights by a few pounds on the second run through the series. I'm back to one time per week, it feels more productive. But try it, see how it fits.

Julie:-( :eek: :p :7 :+ ;( ;) x( :) }( :* :9 :D :( :)
 
RE: Hey, Robin!!!!!!

>You may want to try S&H as is on three separate days and then
>add my special total body S&H mix, about 75 minutes long. Let
>me know if you want me to post it.
>
>I did try doing S&H UB two times last week and I felt very
>unenthusiastic by weeks end and I had to decrease my weights
>by a few pounds on the second run through the series. I'm
>back to one time per week, it feels more productive. But try
>it, see how it fits.
>
>Julie:-( :eek: :p :7 :+ ;( ;) x( :) }( :* :9 :D :( :)

I'd like to see it!
 
RE: Hey, Robin!!!!!!

Julie, you TEASE!~~~~~ Of course, I(we) want to see your 'special' S&H mix. We also wanna know when, how long and results!

Post it, Honey!!!:*
 
S&H One Day Split

All right ladies, here it is! This really a fun and faster moving way to use S&H if you tend to get bored with it.

Slow and Heavy One Day Split:

Legs-2 sets
Squats
Barbell static Lunges
Plie Squats

Chest-2 sets
Dumbell Bench press
Dumbell Incline Flys

Back-2 sets
Dumbell Rows
Dumbell Pullovers

Shoulders-2 sets
Dumbell Front Raise
Side Lat Raise
Back Lat Raise

Tricep-2 sets
Overhead Extensions
Lying Tricep Extensions
Dips-1 set

Bicep-2 sets
Hammer Curl
Barbell Curl

That is the basic plan. With S&H Bi & Tri ab work, I **think** it's about 75 minutes. Sometimes I like to add on extra sets for a certain part or rotate in a new exercise. Hope you enjoy it!

Robin, get your clothes back on now, okay?

Julie:7 :7 :7
 
I've tried a similar rotation using POwer Hour (except my cardio was mostly taekwondo for 45 minutes) and I found that I was WAY past tired by the third week and wasn't looking forward to S&H AT ALL.

So the next couple of times I have done a S&H rotation (for 3-4 weeks max) I did each S&H workout 1x during the week (usually Mon, Wed, Fri) and got the best results and although I was "Sleepy and Hungry", I wasn't dreading the next workout or feeling burned out.

I have also done S&H as follows to put a bit more touch on the legs:

Mon: Shoulders & Legs (Taekwondo in the evening)
Tues: (Taekwondo in the evening)
Wed: Chest & Back
Thurs: Leaner Legs or MIS Legs (Taekwondo in the evening)
Fri: Biceps / Triceps

This rotation gave me a bit more on the legs and still didn't burn me out. Believe it or not, just using each S&H 1x a week will give you amazing results without a total body weight workout.
 
Gibbee, thanks. I actually just got Tae Bo Ultimate Abs/Lower body/Upper body and was thinking of using them with the S&H Series. They are kind of toning while doing cardio...I think. Not familiar with Taekwondo. I can't even spell it.:p

Julie, I've never seen that. "EENTARRRRRRRESTINK!" I have DVD so I might be able to figure out how to program that....or not.:+ How'd I get nekkid?
 
Hey I got great results doing S&H once a week. I did try it 2 times and really no noticable gain (and felt a lot better) with one.

I had a tough time doing S&H and the "right cardio". I've done S&H for 3 days and 3 ctx cardio.

For me the Best results were 3 days S&H and 2 Imax and 1 ctx. I did LL some weeks others I didnt! I did this for 3 weeks - got great results and wanted to keep going!
 
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