Muscle Lost with LM&R?

[Lannette]

Lannette- that's impressive! It's hard to gain muscle while losing fat. Is the " geriatric improvement plan" your own mix-up?

Remember that’s over 5 months so there were times where fat loss was greater and times when I was gaining muscle One of the fasting protocols I followed encouraged a surge of HGH. I timed my minimal resistance training to take advantage of it.

The fasting protocols were medical. The exercise rotations were mine.

I’m really only sharing this to reassure people that Cathe’s LM&R won’t cause muscle loss. There was at least one month when my three weekly resistance days consisted of a 39 minute Pilates Spring wall workout, the 25 minute STS2 abs/core premix using the weight plates and Lite Body Weight & Bands 43 minutes. I did use the 10 pound plate when Cathe uses it. In addition I did myofascial and realignment work. I loved these three resistance workouts together!

 

[workout]

I have a question for you or anyone still using STS 2.0. Do you do the whole rotation over and over? Or do you just total body only or splits only? Since you have the gains, I was just wondering because I really need to focus on getting back into my routine and still have not tried this series. I love XTRAIN and RWH, but never did the first STS series. I like the look of 2.0 more than the original so I wanted to give it a try.

Hi Firemedic, what I've been doing is doing two body parts per day. For example, Monday-Chest & Triceps; Tuesday-Legs & Shoulders and Wednesday-Back & Biceps - the I repeat the same for Thursday, Friday and Saturday, so I do the workouts twice per week, hitting every muscle two times. I only do cardio probably a couple times per week. Honestly, this has made me stronger and I definitely see much more muscle definition. I also love Xtrain, RWH, STS 1.0, and those a great workouts but for some reason, I don't know why, I have fallen in love with STS 2.0.

 

[firemedic]

I love STS 2.0, actually more than the original. I started with 12 week rotation then 10 week. Now I do my own rotations. I usually create a total body rotation or body parts rotation for 8-10 weeks. I also include total body barbell and killer legs from the 2023 workouts in the rotation. I also alternate the premixes, which keeps it interesting and targets the muscles differently. I really don't think I will buy another strength training series. Cathe nailed it with this one. Right now, the plan is to use LMR as like a deload week, after I complete one or two rotations of LMR.

Thanks, that was what I was wondering what you keep doing after the full rotation.

 

[vivbc]

Thanks, that was what I was wondering what you keep doing after the full rotation.

you do what you want. I have done so much with this series! I’ve combined it with the original and I’ve alternated the splits with high reps workouts in one week, so upper #1 lower #2 and then high reps or power hour etc. I’ve used Body parts two a day as “workouts described, two a day, so it feels like XTrain. I find it versatile and effective. I am planning a strength rotation splits and body parts this fall. I wouldn’t hesitate to do another Cathe rotation. I DO add more cardio than what is in her rotations now.

 

[WellMichelle]

Thanks, that was what I was wondering what you keep doing after the full rotation.

And don't forget the Bonuses. The Biceps Bonus is FIRE!!!

 

[workout]

'Workout' - I'm always interested in novel ways to mix things up, so I hope you don't mind me asking a few questions. Do you do the full, say Chest & Triceps workouts on Monday, or one of the premixes that combines them? And where do you fit in the Recovery and cardio workouts? And what type/length of cardio are you doing? I'm planning on a rotation of the original STS this Fall but then plan to use STS2 again - I love the "Parts" workouts the most, so I may use some of your ideas. Thanks!

Hi Debinmi, yes, I do the full 2 body parts workouts each day and then repeat again (work each body part twice in a wekk). For example, Chest& Triceps, I do these premixes:



I don't do the bonuses for Legs & Shoulders (don't like the extra exercises). For recovery and mobility, I'll just do one of those in the evening and also my cardio I will do it before dinner, two or three times per week. It does take more time; the workouts are longer - over 1 hour for sure. I do get up at 5:00 AM to exercise and I work from home, so planning these tend to be much easier than when I was coming in to work 5 days per week. Yes, I love this series. I love all of Cathe's DVDs that I have purchase but this one, STS 2.0 is absolutely my favorite. Hope this helps

 

[workout]

And don't forget the Bonuses. The Biceps Bonus is FIRE!!!

Oh my goodness, I totally agree with you with the Biceps Bonus - YIKES!!

 

[FitSaxe]

That said, I also loved all the heavy hypertrophy-focused work in STS 2.0. Aside from the visual gains, I did have capability gains, too - I could lift and squat heavier, and though there wasn't much cardio, the full body and lower body workouts, because of their heavy nature, still managed to elevate my heart rate and I didn't see much loss there as far as cardio-demanding activities (like hiking).

I could not agree more with what is quoted above regarding hypertrophy. Regardless of the stigma around bodybuilding, I have much respect for those into the process. It require a lot of commitment, planning and consistency. kudos! That being said, i am very keen on 3 forms of strength training. Endurance, hypertrophy and pure strength. The combination of 3 of them is the way to go in my opinion. For RESULT purpose and for fun sake, I need three of those! Also STS original --- 1.0 was designed to cater for 3 forms, not just for hypertrophy/"show off side of bodybuilding"

 

[aqua girl]

This certainly has been an interesting thread! While alot is "over my head", I've learned
some things, which is always a good thing!

 

[Lannette]

I came back to say thanks for the discussion on STS 2.0. I’m heading into another phase of my GIP and am adding UB Resistance so you’ve given me lots of ideas.

I wanted to add something about weight training stigma. I think it’s important that we don’t assume that a person who isn’t lifting is afraid of doing so. There can be very good reasons to avoid it for a period of time, not all of them aesthetic.

It’s also ok to carve out your body to your preference using what achieves that aesthetic. I love my LB. There aren’t many 69 year olds that feel that way. I didn’t feel that way for most of my life. Right now I am happy feeling that self love every time I slip into a pair of pants or exercise tights.

 

[nickisteen]

Right now I’m in a difficult season of life and have adjusted my workouts accordingly. Between the stress of having a hard time finding work and stress in my marriage, I’m now facing a hysterectomy, removal of my left ovary and both tubes because of a large cyst and fibroids.

I’ve been doing P.Volve for the past 2 weeks and it’s plenty enough for me right now. I remember last summer I was crushing STS 2.0, when I did those same workouts earlier this year, it took everything out of me because my life was more stressful.

I’m facing a 6 week recovery, not sure when I can even ease back into e exercise. I’m not worried about losing muscle, that can be rebuilt, I just want everything to be benign.

So LMR is coming at a perfect time for me because that will very likely be where I restart fitness after my operation. Good thing I cleaned up during the Mega Boss sale and got all the equipment I need!

Sorry you have to go through this. Please keep us informed and I will be thinking of you and wishing you well. Maybe the new series can help with recovery after your surgery.

 

[ashaw]

Sorry you have to go through this. Please keep us informed and I will be thinking of you and wishing you well. Maybe the new series can help with recovery after your surgery.

Thank you! I’m in the process of trying to schedule the surgery and a few friends want to do a go fund me so I can have the surgery with my doctor, who I trust. I’ve been reading stories about other female exercisers who have had hysterectomies and gotten right back to fitness after recovery. And Angelia Jolie is my age and I know had hysterectomy and double mastectomy and she’s just as gorgeous as ever.

Today is 4 weeks since the ER visit and any episode of pain, which is encouraging for me even though I need the surgery. At least I’m not so worried and can focus on getting things done before the surgery.

I did Killer Legs yesterday for the first time as well as the barre bonus and loved it! I got to use my mini ball I picked up from the Mega Boss sale. My glutes and hips have a nice soreness today.

So I think LMR will be exactly what I need to get my strength back. As well as work on good functional total body strength. And my plan is to spend a few days at my parents house once I’m cleared to drive and have some post op behind me.

 

[nickisteen]

Great conversation! Thanks all for sharing. Definitely will use some of these ideas!