Benefits of 3.5 month vs 6.5 month rotation?

murfmom

Cathlete
I'm going to be starting STS April 8 (after I finish XTrain) and I would love some input on the pros and cons of the 3.5 month vs the 6.5 month rotations? Which do you like better and why? Thanks!
 

mini-natty

Cathlete
Hi there,

I honestly think the only "con" for the 6.5 month rotation would be that it can be hard for some to stay committed to one program for that long. You might start to get bored, and antsy to incorporate some of your other beloved strength training workouts.

For me personally, I felt 3.5 months was sufficient. With that being said, I'm absolutely certain my results would have been much better had I committed myself to the 6.5 month. Regardless, you are on your way to some nice muscles ;):eek:.

If you don't mind the long commitment and are serious about wanting the best results possible, I would say go for the 6.5 month. Keep in mind that you will repeat each week TWICE as opposed to only once for the 3.5 month. The good thing about repeating weeks is that if you did not do your 1RM, or felt you were unsure about your #'s starting out, you can easily tweak/update your #'s for the next week. Also, things will go a lot smoother in the repeating week because you are already familiar with the workout. You might find this to be particularly true during M1, which goes at a very rapid pace with frequent equipment changes. I call this the "hurricane cycle" because my room always looks like a hurricane hit it after I'm done :eek:.

Good luck!
 

jengollf

Cathlete
I glad someone answered this question. Does Cathe write anywhere on this forum about the 6 month rotation? I didn't come across anything about it in the handbook that came with STS. I am interested in doing it, but I would like to read what she has to say about it.
 

DirtDiva

Cathlete
If it was my first time with STS, I would do it as designed. I'm thinking like Minni-natty on this one. Six months is a long time commitment and I'm not sure what the concrete advantage would be other then celebrating the program.
 

jengollf

Cathlete
I'm going to be starting STS April 8 (after I finish XTrain) and I would love some input on the pros and cons of the 3.5 month vs the 6.5 month rotations? Which do you like better and why? Thanks!


I have been contemplating this as well. There are some great responses here, but I kept searching and finally found Cathe's take on the 6 month rotation (her's is the very last comment on the thread):
http://cathe.com/forum/f95/sts-3-months-versus-6-months-256509/index2.html

That clarifies things a lot for me. I think I will end up doing it as a 5 month rotation.
 
I just hunted around for that old thread because the link above no longer works. In case anyone else is looking for it, try this link:

 

Gobias

Cathlete
I know this is an old thread, but it is interesting to me. I have done STS many times as the 3 month rotation or I do a back to back set and make it a 6 month rotation (do the 3 month and then repeat the 3 month).

I never knew to do the 6 month rotation as mentioned in this thread (basically, repeat each week once until you hit the 6 month mark). Anyone know if there is a difference in results between a back to back set (the way I have been doing it) and the repeat set (the way mentioned in the thread)?

I have zero problems with boredom or sticking with a rotation, so that is not a factor for me. Thanks!
 

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