Hi everyone, I just ordered slow & heavy, and was wondering how you all used this video for your rotation. im not sure if i should use it so that im weight training everyday. ex: mon: chest & back, tue: tri's & bi's, wed: legs & shoulders, thur: chest & back, fri: tri's & bi's. sat: legs & shoulders. i plan on doing some kind of cardio everyday, during my lunch break at the gym then the weight work at night? does this sound right. or should i be breaking it up another way by doing weights every other day? not to sure how to do this. help please! : )
slow and heavy
- Thread starter gemini1
- Start date
Sekcy_Gymnast
Cathlete
That sounds good! I'de alternate hat S&H W/O you do everyday so you don't overwork a muscle. I love these W/O! They helped me maintain/ and even build some more muscle!! Have fun
Laugh and the world laughs with you. Cry and you cry with your girlfriends.
-Laurie Kuslansky-
~Adri~
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Laugh and the world laughs with you. Cry and you cry with your girlfriends.
-Laurie Kuslansky-
~Adri~
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|_|_|
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Hi gemini1. My DH got me slow and heavy and I just received it two days agao. I am sooooo happy. So far I have done slow and heavy shoulders (I even got my DH to do this one with me) along with 45 minutes of cardio on Saturday and 30 minute cardio today with slow and heavy legs. The slow and heavy series is a workout! It is great.
As everybody said, you should be able to do S&H as long as you don't work the same muscle two days in a row. I hope that you enjoy, 'cause I sure am!
Lea
As everybody said, you should be able to do S&H as long as you don't work the same muscle two days in a row. I hope that you enjoy, 'cause I sure am
!Lea
Sorry but IMO this would be a recipe for some major overtraining!! These are intense workouts...with the idea behind them being that you are using very heavy weight loads for fewer reps. You really want to be pushing your muscles towards failure with these...therefore your muscles are going to require a subsantial amount of rest time in order to recover and rebuild. If you don't allow them the opportunity to do this then in effect you are defeating yourself.
Also, I know with myself I have to be really careful with split's and make sure I'm not working certain body parts right after I've worked others...for example I don't work my triceps the day after I've worked my chest since pretty much all of your chest work incorporates your triceps as well. The same goes for shoulders and chest work...I can really feel my delts working when I'm doing chest work. So I have to space these body parts out. The same goes for back work...I won't do biceps the day after I do back since your biceps are called into action when you do back work.
So if I were you this is what I would do...I'm sure others here will add their rotation suggestions...this is just what I've done in the past...
Monday: Chest and Back
Tuesday: Cardio
Wednesday: Legs and shoulders
Thursday: Cardio
Friday: Bi's and Tri's
Saturday: Cardio
Sunday: Off
You could add more cardio if you wanted but just make sure you don't do too much cardio...definately so if you're a hard gainer/ecto type of body build (long and stringy arms and legs...which is what I am). You don't want the cardio using up too many of the calories your eating since your body is going to need them to build the muscle your trying to get through the heavier weight training. I know easier said then done though.
I don't do anywhere near as much cardio as I used to do...but I'm sure I still do too much. I'm sure my muscle building results would be better if I cut back a little more on my cardio...but I just love cardio so much I can't help it!!
Deni
Also, I know with myself I have to be really careful with split's and make sure I'm not working certain body parts right after I've worked others...for example I don't work my triceps the day after I've worked my chest since pretty much all of your chest work incorporates your triceps as well. The same goes for shoulders and chest work...I can really feel my delts working when I'm doing chest work. So I have to space these body parts out. The same goes for back work...I won't do biceps the day after I do back since your biceps are called into action when you do back work.
So if I were you this is what I would do...I'm sure others here will add their rotation suggestions...this is just what I've done in the past...
Monday: Chest and Back
Tuesday: Cardio
Wednesday: Legs and shoulders
Thursday: Cardio
Friday: Bi's and Tri's
Saturday: Cardio
Sunday: Off
You could add more cardio if you wanted but just make sure you don't do too much cardio...definately so if you're a hard gainer/ecto type of body build (long and stringy arms and legs...which is what I am). You don't want the cardio using up too many of the calories your eating since your body is going to need them to build the muscle your trying to get through the heavier weight training. I know easier said then done though.
I don't do anywhere near as much cardio as I used to do...but I'm sure I still do too much. I'm sure my muscle building results would be better if I cut back a little more on my cardio...but I just love cardio so much I can't help it
!!Deni
kathryn
Cathlete
I agree with Deni: only use each workout once a week, with a day off of weights in between. That will give you the necessary recovery to see growth (and if you don't want growth, do other workouts instead that are more endurance oriented instead of doing S&H).
The only thing I'd add to her suggested rotation is a stretch day.
The only thing I'd add to her suggested rotation is a stretch day.