Can you double up the workouts each week?

[jen120]

I am getting ready to start the STS program (it has taken me a few weeks to finally do the 1 rep max exercises--I don't know why that was such a pain for me). I cannot decide between the 3 1/2 or 6 1/2 month program. What I really want to do is do each video twice per week -- upper (disc 1), lower (disc 3), upper (disc 2) then repeat that same week with the last day of the week doing no strength training. Is that a horrible idea?? Why or why not?

 

[kathryn]

Why do you want to do 6 weight workouts a week?

IMO, that's risking overtraining. And it might compromise your results, as you would probably have to lighten your load for that second go round, or would hold back on using as heavy as you can, because you know you will be working the muscles again fairly soon, and you might not get enough recovery time. In particular, I would worry about shoulder issues developing from working the upper body so much (shoulders are worked not just with specific shoulder exercises, but when working chest and back).

QUALITY of workouts is more important that quantity, in many cases. And RECOVERY after work is what leads to muscle growth.

You could, however, do two lower body workouts in the week, something like upper body 1 on day 1, lower body on day 2, day 3 off or cardio, day 4 upper body 2 and day 5 lower body 2 (either repeating the same lower body workout, or doing something different).

 

[littlefiretop]

Hi Jen-

I agree with Kathryn, overtraining would be a problem with STS. Allowing your muscles to recover properly is a big part of the success factor with the way the workouts are designed. Plus they are very intense when you put your all into them and use the correct weights.

If you are really on the fence about what to do, my suggestion would be to try doing the first week just as it is layed out and see how your body responds first. You can always tweak the program as you want along the way.

Mary

 

[petramom]

Are you experienced with weight training? If not, I'd say you should probably stick to doing each workout just once a week until you get a feel for what your body can handle. Recovery is the issue here, and several things affect how quickly you can recover from a workout (your age is a big factor, for example, and how well you eat). If you have a lot of experience with weight work, then you probably already know how your body responds to various intensities. For example, if you've done 3 on-1 off rotations before, then you could probably do STS on that basis as well. But that's a pretty hard-core routine and I would not recommend tackling it unless you are already at an advanced level of weight training.

 

[shanihib]

I can see wanting to work the same body part twice each week, but trust me, once you try STS at this weight load, you'll decide once is enough! I have DOMS for 4 days following each workout... and am getting fantastic results doing it once. I'm also pushing overtraining with just the three workouts (plus 3 cardio) each week. Trust me, this is intense.

 

[jen120]

thank you

Thanks everyone for your thoughts. I think i will do the program as intended but just add one extra lower body day. I've been strenth training for over 10 years, but never with enough weight I'm sure

 

[Afreet]

Yeah, I don't think I could double the workouts up if I wanted to. The DOMS are pretty punishing. Three days a week is PLENTY.

Lisa

 

[dorothyrd]

I am in the second week and have been doubling up the lower body. It is working pretty well and I do not have major DOMS. In fact I feel real good and strong.

Last week I did disk 1, then 3, then rest, and 2 and 3, then rest. Yesterday I did 4, today 6, tomorrow no weights, but some cardio. Then 5 and 6, and Thursday will be complete rest. Today I also did 30 minutes of cycling(outdoors, yay!) and I also do STS abs with these.

So far so good. If I feel a need for an extra rest day, I will take it, I am in no giant hurry.

 

[farmgirl]

I feel that for me once per week is plenty...I am concentrating on running so that was a big determining factor. However, having finally started and using truly challenging weight (I must have been underestimating my strength for a while!), I would not do the routine twice per week...I had to do a little painting and my chest and triceps are screaming! If I were wanting to hit each muscle group twice, I may do power yoga or a lighter endurance type workout. But with pretty much each muscle group, you are never totally isolating any muscle group and even though I was doing the back and tricep work yesterday, I had to stabilize with my biceps, shoulders, and chest as well as core. This is truly a comprehensive program and I think Cathe did a fabulous job putting it together as a 1 day per part per week!
just my 2 cents!
julie

 

[drover]

i totally agree! these are really intense workouts. i was soo sore after legs last week that i could hardly walk. i don't think i could have done another lower body anyway. and the 2 upper body workouts are VERY tough. i am having a hard time just gettin in other workouts. they are really fun and i would love to do them 2x each, but it ain't happenin here!!
cathy