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Cathe Friedrich Slow And Heavy DVD
Cathe Friedrich Slow And Heavy DVD


 
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Description Video Clip
 

Instructor's name: Cathe Friedrich

Type of Workout: Toning (Total Body)

Fitness Level: Advanced

Equipment Needed: Step Bench, Hand Weights, Barbell

Total Running Time: 183 Minutes

Release Date: 2001

Region: 0 (Worldwide)

This DVD contains all three workouts from the Slow & Heavy series, all on one disc. We've even added a mix & max section which makes it possible to instantly select almost any exercise performed in any of the three workouts. The Slow & Heavy series DVD is also chaptered so you can choose to do the different sections of each workout, i.e., Warm-up, back exercises, biceps, stretch and abs, etc...


Legs & Shoulders

For the Legs and Shoulders, Slow & Heavy Workout Series, you will need an adjustable barbell and various weighted dumbbells. Maximum strength gains will be achieved by going through a series of exercises, performed in a uniquely slow and concentrated manner to eliminate momentum and thereby allow for maximum muscle fiber recruitment.
For the leg portion of this workout, you will first set out to pre-fatigue the legs before going into the slow and focused sets. This is simply done to keep your home workouts safe. Because your legs can usually handle much more weight than can many times be safely hoisted up over the head, we have incorporated pre-exhaust sets so that you will not need as heavy of a weight to put over your head to challenge them during your slow sets.
You will begin the Leg and Shoulder work out with a warm up, and then pre-exhaust your legs with front lunges, immediately followed by SLOW barbell squats. Then you will pre-exhaust with reverse lunges and go right into SLOW barbell static lunges. You will then shift your focus to your inner and outer thigh area with a pre-exhaust set of side lunges and go right into SLOW dumbbell plie squats to continue exhausting the inner outer thigh area. You'll conclude the leg workout with dumbbell calf raises.
Next you will immediately go into your shoulder work. The effectiveness of these shoulder exercises is not only due to the slow manner of repetitions but also to the slight angle changes of the body as you perform the exercise. You will do dumbbell front and side raises with a 10 degree anterior tilt, a posterior delt raise with a flat back to engage and strengthen the lumbar region, a seated overhead press with your arms at a 45 degree angle for comfort and safety, and conclude with an external lying rotation to strengthen the rotator cuff.
The workout then concludes with a soothing stretch.
Remember the overall effectiveness of the Slow and Heavy Series is not so much WHAT exercises you select but rather HOW you perform them. Get ready to get FOCUSED!!!

Legs & Shoulders Format: warm - up 3 1/2 min, legs/buttocks 30 min., Shoulders 31 min., stretch 2 min.

Chest & Back

For the Chest and Back, Slow & Heavy Workout Series, you will need various weighted dumbbells. Maximum strength gains will be achieved by going through a series of exercises, performed in a uniquely slow and concentrated manner to eliminate momentum and thereby allow for maximum muscle fiber recruitment.
The workout begi
ns with a warm up and then immediately starts off with
chest work. You will do classic exercises starting off with slow sets of dumbbell bench press and then move right into slow sets of dumbbell chest flys. After you have completed the flat sets, you will repeat the same exercises in an incline position to recruit chest muscle fibers from a different angle. Then you will have an optional slow set of push ups to perform. Note: While these exercises may not seem like anything new or different, just wait and see how the heat builds up in the chest region at this slow and focused speed.
Next you will continue with Back work. You will do slow sets of two arm dumbbell rows in a table top position to engage the lumbar region as well as the upper back and you will also maintain a retracted scapular region to engage the postural muscles. Next up are pullovers and deadlifts. These two exercises will also maintain a scapular retraction to encourage good posture. This portion of the workout concludes with lower back. You will do the superman exercise to strengthen the lower back and continue with prone, supine, and reverse planks to strengthen the entire core region. You will complete the workout with a soothing stretch.
Remember the overall effectiveness of the Slow and Heavy Series is not so much WHAT exercises you select but rather HOW you perform them. Get ready to get FOCUSED!!!

Chest & Back Format: warm - up 3 min, chest 26 1/2 min., Back 18 min., Superman 3 min., Planks 6 min., stretch 2 min.

Triceps & Biceps
For the Triceps and Biceps, Slow & Heavy Workout Series, you will need an adjustable barbell and various weighted dumbbells. Maximum strength gains will be achieved by going through a series of exercises, performed in a uniquely slow and concentrated manner to eliminate momentum and thereby allow for maximum muscle fiber recruitment.
The workout begins with a warm up and then immediately moves onto to triceps work. You will do classic exercises starting off with slow sets of dumbbell overhead extensions and then move right into slow sets of two arm lying dumbbell extensions. You will maintain a scapular retraction as you do your lying extensions to encourage good technique and thorough muscle recruitment. Next you will do flat back two arm kickbacks with a scapular retraction to involve the postural muscles as well as isolate the lumbar region. The triceps workout concludes with slow dips.
Next you will move onto Biceps. You will start with traditional dumbbell curls and hammer curls followed by barbell curls. A 10 degree anterior tilt is included to increase the intensity and effectiveness of these exercises Then you will shift your focus to forearm exercises such as barbell wrist curls and reverse curls. You will complete the workout with a soothing stretch.
Remember the overall effectiveness of the Slow and Heavy Series is not so much WHAT exercises you select but rather HOW you perform them. Get ready to get FOCUSED!!!
Triceps & Biceps Format: warm - up 2 1/2 min, triceps 23 min., Biceps 24 min., Abs 7 min., Stretch

Average Customer Review: 5 of 5 Total Reviews: 4 Write a review.

  1 of 1 people found the following review helpful:
 
This workout got me hooked on heavy weights July 10, 2014
Reviewer: Bells  
It never occurred to me to use heavy weights before (not sure why...just always told girls use light weights), but this converted me.  Great full body workout that makes you feel the burn and focus on every muscle and your form.  It does not go slow at all and is over before I know it.  Good music also.

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  1 of 1 people found the following review helpful:
 
Great for Strength Gains July 5, 2014
Reviewer: Bubbles76  
This is an excellent slow and heavy workout series that I know I will be returning to. The focus here is lifting heavy weights with slow reps. The count is 2 counts down with 6 slow counts up.

There are about 8 exercises in each workout, and you take a minute rest break in between working those body parts. Lots of deep breathing and stretching between sets. Cathe does 3 sets of 8 repetitions, not including the pre-exhausts sets for legs. The slow rest allowed me to really concentrate on the muscle groups being worked (especially for chest and back)while the rest in between felt great for allowing my muscles to recover.

PROS: PLENTY!
~ Excellent form pointers throughout the entire series. I finally learned how to do the exercise for rotator cuff correctly and how to engage my chest while doing bench press.
~ Cathe wasn't afraid to drop her weights when she felt her form was failing. It was nice to see that.
~ Good music!

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  2 of 2 people found the following review helpful:
 
you´ll see the difference! February 5, 2010
Reviewer: Mandy Miller from Gelida Barcelona, barcelona Spain  
A lot of the DVDs I have do 3 sets of 12 reps.  This DVD does 3 sets of 8, encouraging you to go slightly heavier.  The count is 2 down, 6 up and boy, does it make a difference!  There is no chance of going through the motions with this DVD.  Its good to shake things up occasionally!  I highly recommend it

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  2 of 3 people found the following review helpful:
 
A Great Set! October 10, 2008
Reviewer: westiemack from Ontario, Canada  
This series is great for working on your form and building your strength.  I really enjoy the slow pace!

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