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Cathe Friedrich's Slow & Heavy

Backcover description: Slow and Heavy: Three challenging workouts on one DVD. LEGS AND SHOULDERS: Warm-Up: 3-1/2 min., Leg/Buttocks: 30 min., Shoulders: 31 min., Stretch: 2 min CHEST AND BACK: Warm-Up: 3 min., Chest: 26-1/2 mi

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Equipment used


	Body Bar
	Dumbbells
	Step-bench & Risers

Cathe Friedrich's Slow & Heavy

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Detailed specifications • Minute-by-minute graphs • Descriptions by certified instructors

Level:		Advanced

Toning emphasis:		Total body

Emphasis details

Toning Emphasis

Workout 1
Upper body:	28 minutes	(48%)
Lower body:	30 minutes	(52%)


Workout 2
Upper body:	48 minutes	(91%)
Abs:	5 minutes	(9%)


Workout 3
Upper body:	47 minutes	(85%)
Abs:	8 minutes	(15%)

Instructor:		Cathe Friedrich
		Instructor profile

Customer rating:

(average of 16 customer ratings)

Time graph for Cathe Friedrich's Slow & Heavy

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Certified instructor description: Three super-challenging workouts. Each one targets a specific body area with heavy weights and very slow, very conscious movements. By eliminating all momentum, this technique absolutely maximizes intensity… and results (it also requires a lot of mental focus). For even more effectiveness, Cathe also works opposing muscle groups with “semi-push-pull” sequencing (e.g. back “pull” muscles are paired with chest “push” muscles). You get three separate workouts: “Legs & Shoulders,” “Chest & Back” and “Triceps & Biceps.” Each program also has a Premix feature that lets you select a specific muscle group, or only a specific exercise routine (they’re pre-programmed; you just select your choice from the menu). Requires a step, three sets of dumbbells and a barbell. ©2002. Not available in stores. DVD has: 15 premixes (3 to 30-min. alternate workouts), Chapter menus.

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21 Customer Reviews Or, Write your own review
Cathe Friedrich's Slow & Heavy
Just to slow for me
I am a HUGE fan of Cathe... this just wasn't the right workout for me!!! I am a very easily bored person when I workout and this was just to slow for me.. however if your a better slow pace person this would be a good fit for you. The work out itself was good just too slow for me! - posted by Kate C on 2/9/2012

wish i had not waited so long to buy!
this is a great one, i prefer the older cathe's to the newer. nice long rests between sets. 3 sets of 8 rep's. i wish i had gotten this sooner. good one to mix with muscle max or the pyramids. - posted by susan on 1/21/2012

If you want big muscles fast....
If you want to see your muscles pop out quickly... this is the workout for you. I love love love this workout. It's a quiet sleeper that brings INSTANT results. If you feel like going slow and heavy this is the ultimate workout. - posted by Love Cathe on 6/3/2011

Slow is the Way to Go
I am a big fan of Cathe in general. Her work outs are slow and methodical and yield great results. A few years ago, I had a personal trainer who also believed in the slow reps, and with the help of that trainer, I lost 84 pounds and 60 inches. As life happens, I've gained some of the weight back, but now have the discipline to go it alone--with the help of Cathe's DVDs. I like that she announces the dumbbell size she will use, i.e., 15 lbs., etc., because that helps me gauge which size I will use, which is normally a size down from hers. This DVD is definitely for intermediate/advanced levels, and I would rate it as a 10. - posted by René on 2/17/2011

Great workout!
It definitely takes you out of your comfort zone and I am having to work up to it, but slowly but surely I can see good results. - posted by Mattie on 2/10/2011

Great Workout
I love all of Cathe's workouts - this one was a different way of lifting weights. I did lift lighter than I usually do since the reps are very slow. I did this for a 3 week rotation. It was a fun way to workout! - posted by Kim on 9/9/2010

the name says it all
I am at an advanced / high intermediate level. The dvd is exactly as described...slow and heavy. You can safely use heavy weights because the pace of this workout is perfect for strength gains. Cathe allows enough time between sets to recover and stretch. Many of the new dvds are so fast paced that it really isn't safe to use heavy weights. This workout should be in everyone's collection. - posted by Trish on 8/26/2010

A Hidden Gem
I discovered Slow & Heavy recently after deciding to start a heavy weights lifting program. I have done several rotations of the Gym Style series as well and I really love to do Slow & Heavy before my active recovery week to really shock my muscles beforehand. The series is divided up into 3 workouts on 1 DVD: Biceps & Triceps, Chest & Back, and Legs & Shoulders. My only drawback is that I'm not able to lift as heavy as I'd like to be on the Legs routine as my barbell only goes to 35 pounds and I really can't afford a new one right now. I've read a lot of people complain about the amount of time in between the sets. I think that is essential when you're truly lifting as heavy as you can go to have that break time to stretch and get ready for your next set. I also think that strength training should be kept to several simple basic moves for each body part, I don't think overkill builds muscle. Cathe recommends doing a 3 week or so rotation of slow and heavy. I did a 3 week rotation the first time I used the DVD, but now I'll do only a one week. This workout is older, but it is timeless and I agree with other reviewers that it is very good to use to break out of plateaus. - posted by Amanda on 8/25/2010

What I expected
The pace is exactly right for a slow and heavy workout. The exercises could have been varied a bit more. They can get a little repetitive. But generally a very good workout.Just what I was looking for to help me build some more muscle. - posted by Kay on 7/23/2010

fantastic!
I have osteoporosis but am a solid high intermediate level regular exerciser, all the osteoporosis weights dvds are too easy for me, they are geared to the just starting out exerciser..this dvd is SO great! lots of chapters and mix n match plus many varied exercises including wrist curls and also rotators, which are often overlooked in many weight dvds. it can be done as a 3 day split or a 6 day split or a 2 day split. be warned due to the lack of momentum you will have to swallow your pride and lower your poundage, that's a promise! A great dvd for ALL exercisers but especially good for those wanting to rebuild bone density-the latest research shows this type of workout is better at rebuilding bone density than the popular hi reps-lo weights so popular right now.. there are no high step weighted leg exercises in this dvd as found in her gym series and some of her other dvds-important to those of us with knee or joint problems! - posted by Dulcy on 4/22/2010

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Reading a Time Graph

Each workout shows a time graph of the workout sequence, from beginning to end. For example, this workout starts with a 10-minute warm-up and ends with a 10-minute stretch. In between, you'll do aerobics, then toning, then a cooldown.

Segments that include both aerobics & toning
Some workouts combine aerobics and toning. If the aerobics and toning are done at the same time, you'll see a "blended" graph. If the aerobics and toning are done in short, alternating intervals, you'll see an "interval" graph.

Premixes

These are alternate workouts created by the manufacturer. They use the same content as the main program (i.e. the very same video footage). But the sections are re-edited into pre-made alternative workouts that you select from a menu. These are often condensed versions of the main workout.

Chapter menus

You can play only the individual workout segments you want by picking them off a chapter menu (one at a time).

Level

Beginner: Just starting out, very overweight or haven't exercised in over six months.

Intermediate: Active in sports, dance or any regular exercise (2 to 3 times per week).

Advanced: Very active in sports or consistently work out four or more times per week.

Toning emphasis

Upper body: Arms, chest and back.

Lower Body: Legs, thighs, hips and buttocks.

Abs: Abdominals (stomach), core and sometimes lower back.

Total body: Tones all three of the above muscle groups.

Muscle Toning

Definition: Slow, controlled movements working against resistance (e.g. dumbbells, a band or just your own body weight). Includes Pilates and weight training.

Benefits: Builds lean muscles. Increases your metabolism. Makes everyday activities easier.