Can that max rep weight change throughout the program?

[Mona S]

Hi Cathe,

I am SO excited about the STS series I can hardly stand it. :7 :7 I go out to your blog daily and oogle all the pics and new information. I had a question about the STS program and your max rep weight. I didn't see this posted and hope it isn't a duplicate topic.

As you complete the mesocycles, I would expect your body to change and have your lifting abilities increased. Wouldn't that have an impact on your max rep weight? Should you verify your max rep weight between the mesocycles or maybe at the start of each week? Some days you feel stronger than other days. Should you listen to what your body is telling you or should you stick with math and use the percentage of your max rep weight specified for that program?

So, my one question turned into several... sorry about that! One last thing - STS is about the only thing that gets me through not having the opportunity to see you again in a Cathe Road Trip!

Can't thank you enough for the difference you make in people's lives (especially mine).

Thanks!
Monica Stegall

 

[SNM Videos]

RE: Can that max rep weight change throughout the progr...

Yes, always listen to your body and make changes as is necessary. A 1RM test is not absolute and is not perfect. It is simply a tool to let you more quickly select a correct weight to perform “X” reps. You could figure this out on our own through trial an error, but a 1RM test will help you select the correct weight more quickly.
In STS Cathe will quite often tell you to change your weight if it turns out to be too light or too heavy. Always, listen to your body and make adjustments as is necessary and make sure to keep a record of your weight and reps so you will know what to do for the next workout.

 

[ChicagoWheeler]

RE: Can that max rep weight change throughout the progr...

Hi, will you all include a chart of all the exercises for recording our weight and reps?
Thanks,
CW

 

[SNM Videos]

RE: Can that max rep weight change throughout the progr...

STS will come with a book that will have every program listed. Each program will list in a table format the following information:
1. Exercise name
2. Picture of Exercise from the shoot.
3. % of 1RM
4. Targeted Muscles and Assisted Muscles
5. Equipment Used.
6. Tempo of Exercise.
7. Reps
8. Rest after Set.
The STS Program book will also have detailed information about the how to do the program as well as many behind the scenes pictures and fun facts. As far as recording your information, this will be done by printing an STS Workout card from our new website and Workout Manager Software.

 

[LeanneM]

RE: Can that max rep weight change throughout the progr...

>STS will come with a book that will have every program
>listed. Each program will list in a table format the following
>information:
>1. Exercise name
>2. Picture of Exercise from the shoot.
>3. % of 1RM
>4. Targeted Muscles and Assisted Muscles
>5. Equipment Used.
>6. Tempo of Exercise.
>7. Reps
>8. Rest after Set.
>The STS Program book will also have detailed information about
>the how to do the program as well as many behind the scenes
>pictures and fun facts. As far as recording your information,
>this will be done by printing an STS Workout card from our new
>website and Workout Manager Software.
>

STS just sounds better and better! Thanks for all this great info!

 

[ChicagoWheeler]

RE: Can that max rep weight change throughout the progr...

The program book, workout card, and software altogether sound great--very helpful. Thanks!