Cedie performs a one arm row during a rehearsal today. The 5 % Method that is used during STS mesocycle #3 works because it utilizes small increases every week that have a cumulative effect over time. An analogy might be to compare this method to the interest a bank pays you on your CD. The
The STS 5% Method is a tried and true strength training workout program that has been around for decades. With this method you will select a weight that you can only do for a maximum of 9 times. You will then do the following program increasing your weight by about 5% and decreasing your reps
You will do four alternating sets of four chest and back exercises in STS Mesocycle #3 Chest/Back. The exercises have been arranged in a push (chest) and pull (back) alternating order so that your working muscles will get at least 3 minutes rest between sets. With Intensities in the 80% t0 90% range it is
Though we encourage you to do a 1RM for most of the exercises in the STS series it is extremely important– let me say this one more time – it is extremely important for you to select the proper weight for mesocycle #3. On paper this cycle will look very boring as it only has
Brenda is shown in this picture doing an incline press with dumbbells while rehearsing Chest/Back from mesocycle #3 today. Mesocycle #3 is the last cycle in the STS series and is all about STRENGTH. You will be lifting weights in the 80% to 90% of your 1RM during these workouts.
Cathe, Brenda, Cedie and Jai perform a One Leg Sit N Slide during today’s STS rehearsal.
Cathe, Brenda, Cedie and Jai perform a Plie Squat with a heavy dumbbell during today’s STS rehearsal.
Cathe, Brenda and Jai perform a side lunge onto a six inch High Step during an STS rehearsal today.
The third week of STS mesocycle #1 legs will be finished off with floorwork using ankle weights
Cathe and Cedie use heavy dumbbells doing a flat bench press during a recent rehearsal of STS Mesocycle #2. Reps are usually in the 10 to 12 rep range during this cycle.
Cathe and Brenda perform a One-Leg Sit n Stand in a recent rehearsal of one of the leg routines in STS mesocycle #1.
In the above picture Jai and Brenda perform a flat bench press with heavy weights. STS Mesocycle #2 is all about hypertrophy as we increase the weights to between 70% and 80% of your 1RM. Rest periods between sets average between 60 and 90 seconds. Nothing fancy in this cycle, just good hard lifting!
