josiespcah6ojsh
Cathlete
correct me if i'm wrong but it looks like the upper body is done one set for each body part in stead of the usual 3 sets of one body part. like in gymstle 3 sets of x for chest
laura
laura
sts upperbody
- Thread starter josiespcah6ojsh
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SNM Videos
Administrator
STS Sets
The number of upper body sets depends on the mesocycle and the week. In meso #1, for example, you will do 1 set of chest, then 1 set of shoulders and then 1 set of biceps. You will then repeat this pattern several times doing different exercises each time .
In meso #2 upper body (the Hypertrophy mesocycle) you will generally do 3 to 4 sets of the same exercise before moving on to the next exercise.
In meso #3 upper body (the strength mesocycle) you will use the push/pull method and will do 4 sets of every exercise utilizing the 5% method. Push/Pull is used in this mesocycle because you need at least 2 1/2 minutes rest between sets of the same muscle group when your goal is strength. By utilizing the Push/Pull method rest times between sets is greatly reduced.
The number of upper body sets depends on the mesocycle and the week. In meso #1, for example, you will do 1 set of chest, then 1 set of shoulders and then 1 set of biceps. You will then repeat this pattern several times doing different exercises each time .
In meso #2 upper body (the Hypertrophy mesocycle) you will generally do 3 to 4 sets of the same exercise before moving on to the next exercise.
In meso #3 upper body (the strength mesocycle) you will use the push/pull method and will do 4 sets of every exercise utilizing the 5% method. Push/Pull is used in this mesocycle because you need at least 2 1/2 minutes rest between sets of the same muscle group when your goal is strength. By utilizing the Push/Pull method rest times between sets is greatly reduced.
josiespcah6ojsh
Cathlete
is it possible to mix the mesos doing meso #2 first but using the same rep max as in meso #1? if i do 3 sets of anything i like to use light weight.
laura
laura
Cathe Friedrich
Administrator
As with any of our workouts, it is possible to modify the STS workouts and still have an effective workout. But the best way to get the maximum results from STS is to find your 1RM for the exercises and then do STS as is starting with disc #1 and going to disc #41. We have taken out all of the guess work by making all the necessary changes from week to week to ensure your ultimate progress and success.
banslug
Cathlete
We have taken out all of the guess work by making all the necessary changes from week to week to ensure your ultimate progress and success.
And THAT, I think, is the BEST PART of this entire thing!
Gayle
princessbear
Cathlete
And THAT, I think, is the BEST PART of this entire thing!
Gayle
YUP - I agree... not much thought other than which weight to use for each exercise! I can't wait for STS!!!!!