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I'd say supersets is more metabolic, STS runs from endurance to hypertrophy to (theoretically) strength.. I'd say Mesocycle 3 is also a continuation of hypertrophy, given the volume/intensity. ... Many of Cathe's workouts fall in the endurance range, since the type of equipment involved...

What is X77? :)

I think it's important to point out (and stress) that NO cardio is necessary when doing STS. If you are looking to make muscle gains, then you want to do no or very little cardio - 30 minutes moderate walking 2x a week. If you are looking to lose fat (for which STS, as it is written) is not...

I have a similar question. I just finished the STS series and really enjoyed it. (For the record, I have several years of heavy, gym-style weight training and metabolic training under my belt, so this style of training wasn't new to me, but the consistent "push" of Cathe, and the perfectly timed...

muscle needs calories, first and foremost. To put on muscle, you need to eat a surplus. That surplus should come from carbs, preferably, and assuming you're already eating sufficient protein (0.8-1g/lb bodyweight or lean bodyweight)

I really appreciate your fabulous post, Liz. It is a good reminder to me. :)

This thread is quite old, but I am new to STS and very advanced in weight training. I'm interested in following the combined STS cardio/strength rotation (though I will be substituting alternative cardio for many days, as I need to do low impact mostly). Has anyone followed THIS rotation in its...