4 months of sts

randidiane said:
Anyone go back to hypertrophy after strength with good results? Sts always get me shredded !!!!
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I did sts last about 2-3 years ago with great results and I plan on starting again but just 2 and 3, not 1! It's a commitment for me because many of the workouts take me 90 min! I am semi retired now and have the time soooo I'm gonna give it a shot....I think? I'm gonna " wing it" on the 1 rm's. I know time lapse not really your question since its several years for me, but hoping I get similar results....I'll take " shredded" or big...either works!
 
As I mentioned in the past, I did 1,2,3 and went back to meso 2 and 1 ---> Pyramid descending. That is when I got the best EVER result.
I gained strength and definition popped:p:p;) Nutrition was on point though --- No 1200kcal and I did
minimal steady state cardio.:):). There are few us who have done it this way.

@randidiane Congratulations on your gains;)
 
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CeciFifi said:
this thread inspired me to pull out sts again. thanks. it's just so easy. nothing to think about - the program is already there. no fuss, no muss. tomorrow - legs!
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The program is already there. It is all laid out.:)

That is what I love about it. Here below are secret for being a steady exerciser, as from wall street journal.
These bullet sum up all reasons really well!;);)

  • Exercise at the same time most days.
  • Have pre-exercise routines with visual cues (lay out clothes, shoes, equipment, etc. the night before)
  • Be flexible about how long or vigorously you exercise.
  • Widen your definition of exercise.
  • Exercise for pleasure, not just for health or weight loss goals.
Source: https://www.wsj.com/articles/five-se...uts-1495278003
 
Here is my generic Cathe rotation.

Monday: Strong legs & Abs
Tuesday: Chest, shoulders and Triceps.
Wednesday: Back , biceps and Abs
Thursday: Cardio and/or yoga stretch
Friday:Rest
Sat: Total Giant

Monday: STS Total
Tuesday: Cardio of your choice
Wednesday: Muscle Max
Thursday: Rest
Friday:Cardio
Sat: Push & Pull

Week3: Repeat week2 or do RwH series choosing the cardio you prefer.
Week4 Repeat week 1

This is just a suggested template. Feel free to tweak to your own taste.ATB:);)
 
nckfitheart2009 said:
Here is my generic Cathe rotation.

Monday: Strong legs & Abs
Tuesday: Chest, shoulders and Triceps.
Wednesday: Back , biceps and Abs
Thursday: Cardio and/or yoga stretch
Friday:Rest
Sat: Total Giant

Monday: STS Total
Tuesday: Cardio of your choice
Wednesday: Muscle Max
Thursday: Rest
Friday:Cardio
Sat: Push & Pull

Week3: Repeat week2 or do RwH series choosing the cardio you prefer.
Week4 Repeat week 1

This is just a suggested template. Feel free to tweak to your own taste.ATB:);)
Click to expand...
Thank you!.
 
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