slow and heavy rotation question

K

klirosi

Cathlete
Hi all -

I just tried the slow and heavy series for the first time, and this is what my rotation looked like:

F - Step Blast
S - S&H Legs and shoulders, CTX 10 10 10 & Abs
S - Tae Bo Advanced
M - S&H chest and back, 1/2 low max + Step Blast challenge
T - 30 min run
W - off (stretch max #1)
Th - S&H Tris & Bis, CTX step n intervals & Abs
F - MIC, core max #1

My question is this - I think I have my cardio pretty much covered between steady state, interval, etc., but I wonder if I'm missing anything from my strength training? There's no room for total body or circuit training, and each body part is worked only once (except for abs). Is that enough? (I'm surprised how much I really liked S&H - I was always one who hated using weights! But Cathe has changed all that!)

So, any suggestions, or this just the type of rotation that S&H calls for? How many weeks should I do it? Then should I move on to a rotation that includes more total body and circuit work? Any thoughts?

TIA! Hope you all have a great day!
Kerrie
 
Kerrie:

1. It is fine to do the S&H upper body workouts once per week.

2. Consider that general wisdom has it that while you are trying to build muscle, you probably want to help your body do that by cutting back on cardio somewhat. You have 7 cardio workouts here, which is a lot, too much I reckon. I would cut back to a max of 4 for the 8 day rotation you have listed here. You will not lose your endurance. I have just done a 6-7 week S&H rotation where I reduced cardio to 2 or 3 workouts per weeek and actually continued to increase my cardiovascular capacity during this time. The workouts I chose were an Imax and Circuit max (not doing upper body weight work, using those 2 minute interludes to do lower body weight work) plus one other of my choice. I had not done any Imaxes for over a year, and yet, on this heavy weights-reduced cardio rotation, I proved I was able to do them.

3. You do not have to do circuit work or a total body weights w/o while doing a S&H rotation. I do not. It depends on what you are looking for. Some people like to do each S&H once per week, then one total body w/o. However, I am an ecto and am looking for maximum lean muscle tissue growth. I did all the upper body S&H's twice per week each for the first 4 weeks of my rotation, then cut back to just once per week, and have seen fabulous results. I have great definition, muscle size growth and am lifting heavier now than at any time previously in my life. I am now starting a rotation of working the GS upper body w/o and the S&H upper bodies once per week each. The increased poundage is translating into increased poundage in the GS too, even though these w/os have more of an endurance flavour tothem.

4. To fit in S&H twice per week, I reduced cardio and inclded days where al I did was oncentrate on S&H chest, back and biceps, with core work to follow, or shoulders, triceps and biceps with core work to follow. These workouts are sso tough that this was enough exercise for the day. I would be totally wiped by the end of each session.

Message: you do not need to do cardio and work several S&H body parts each time. The S&H is enough of a workout for the whole day.

5. For succcess, you may find that you need more sleep and increased protein/calories while doing S&H rotations. They can really wipe you out and the exyra protein will fuel that muscle growth.

If I were to "trim" your rotation, it would look like this:

F - Step Blast + core work
S - S&H Legs & Abs
S - Tae Bo Advanced
M - S&H chest and back, CTX cardio
T - 30 min run
W - off (stretch max #1)
Th - S&H Shoulders Tris & Bis, & Abs
F - MIC, core max #1

If you wanted to include a total body weights workout once per week also, it would look like this:

F - Step Blast + core
S - S&H Legs & Abs
S - Tae Bo Advanced
M - S&H chest and back, 1/2 low max + Step Blast challenge
T - 30 min run + core
W - S+H shoulders, tris and bis and core
Th - Off
F - Total body w/o such as ME, MM, whatever

A few things to think about!

Clare
 
So it is smarter to cut back the cardio when your working on building muscle? I read an article over at bodybuilding.com a while back that said the same thing. I brought it up over at Whfn and reducing cardio wasn't favored. So I haven't a clue! lol.
I'm doing a slow/heavy rotation as well. I'm a Meso. So how would this work for me?


Thanx,
~Reece Out~
 
Clare,

Thank you for your thoughtful response (I was hoping you'd be one of the ones to respond;-) I do love cardio, and don't feel like I ever really get going without some good heart-pumping action. But I will give it a try - I especially like your last suggestion.

I'm not sure what body type I am - I hear ecto, meso, etc., but don't know what they mean. I am petite - 5'3" - but not overly thin, about 128 lbs., and wear a size 6. I do build muscle fairly easily, especially upper body. I have seen great definition with Cathe's weight workouts, and began S&H mostly because I had never done any weight training like that and wanted to see what changes would come of it. I do hope to shape and lean my lower body somewhat. I'm not sure how long to continue the S&H rotation and what I should follow it up with. Any other thoughts?

Kerrie
 
Clare -
I tried to PM you, but it wouldn't work. You've got me very interested in how you built muscle as an ectomorph. I tend to be an ecto (especially upper body - not so much on lower) and I am currently doing the April Strength rotation. Brief history: I am just starting to lift heavy after not being able to lift heavy for 5 years or so due to a cervical disc herniation. I'd like to see a sample rotation for using S&H doing each body part twice a week with cardio scheduled in. I used to always do combo total body workouts with cardio and rarely focused on pure weight lifting until I came to this site and saw I was doing it all wrong. I'm used to doing about 6 cardios per week, cuz I need to burn fat off of my lower body and I like to eat (healthy but I get hungry often) so I feel I need cardio.

1) sample rotation with cardio & 2 body parts a week
2) okay to do S&H on lower body if I want to build muscle and burn fat?

I'm not allowed to do certain weight lifting moves due to my injury, but it's mostly pushups on the floor, or anything that you support your body weight with, i.e., triceps dips, etc. I am not allowed to do any overhead weight lifting, i.e., military presses, tricep extensions but I just sub side laterals and triceps kickbacks, etc. I'm also not allowed to do upright rows. Anyway....because of my limitations and being an ectomorph (on top), do you think I can build muscle and look cut eventually? How much aerobics do you think I need.

I am 5'7" tall and weight 124 pounds and carry most of my weight in my legs, hips and butt. I am very small framed, i.e., I wear children's eyeglass frames and children's helmets, etc.

thanks so much,
Lora
 
Lora:

I am busy writing you a very detailed email. Look for it within the hour!

If it's OK, I will send it to Kerrie also.

I must go get dressed (2pm and still in my dressing gown!!), and get coffee because typing such long emails is exhausting!

Talk to you soon,

Clare
 
Kerrie:

I have more thoughts. I am composing a detailed email to Lora on these issues.

Send me your email and I will mail it to you also. OK?

[email protected]

Then we can continue our S&H discussion.

Cheers!

Clare
 
I have been wanting to order Slow and Heavy for awhile now - what kind of results?? I would really like to increase the strength in my legs, but fear making my muscles look bigger! I want the fat off my outer thighs and inner thighs and want they completely toned - do these workouts help? My upper body is getting pretty defined using endurance workouts, but the PUB has REALLY helped define my muscles - would this type of workout be just what I am looking for as far as cutting?? Thanks for any response.........
 
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