Can you help me decide if STS is for me?

B

BAM

Cathlete
I'm an intermediate exerciser who LOVES strength training. Unfortunately I can not be consistent with an exercise program because of health issues and muscular strains. I know my limits when I am working out but I never know for how long a period of time I can work out. I may be good for several weeks and then I have to stop. I will probably have to find substitutes for the plyometrics. I'm wondering if I would still benefit from STS. I like the idea of working one body part per week (although I'm not quite sure I understand how one gains strength by doing this) so that would definitely reduce the amount of days I have to work out. I generally work out the same body part 2-3 times per week. I guess I'd like to know if I would still benefit from the program if I have to miss a week or some days in between. It's a lot of money to spend (I'm not sure I can come up with it) for something that may not work if I'm not able to be consistent, but the program REALLY does intrigue me and I love a lot of the moves on the blog. Any input would be greatly appreciated.

On another note, I hope the booty gets worked to the max in ways other than lunges and squats. Because of some lower back issues, I really can't get a bum burn with these types of exercises.:7

Thank you!
Bam
 
Hi Bam, This question seemed similar to your question, I hope that this helps you out.
I for one highly recommend STS.
I am so excited about it.
Rocky


Author SNM Videos
Author Info Charter member
2127 posts
Date Mon Mar-03-08 06:14 PM
Message


In response to Reply # 0


This is actually a very common problem with any fitness routine. Life is never perfect and almost everyone will have something in their life that will interrupt their workout schedule. You just have to adapt as best you can and keep moving forward. Never let yourself fall into the “All or Nothing” crowd.

With STS we already allow you to take off one week after completing every mesocycle. In your case if your week off doesn’t coincide with your travel plans just move your free week to when it does. If you have to miss another week soon thereafter, just pick back up as soon as you can. Don’t let interruptions knock you off your routine, just do the best you can.




;-) ;-) ;-)
 
Rocky, thanks so much for your response! Do you know anything about how working one body part per week is effective and also about the bun exercises as stated in my original post?

Thanks again!:)
Bam
 
Bam:

is it possible, do you think, that only lifting weights three times per week would help you to go for longer before you have to take an (un)scheduled break? I mean, sometimes on our own, we may push ourselves too far, and then have to back off because of strains, sprains and the like. Maybe a very consistent routine of three workouts, and no more, per week might help keep you from pain and overdoing it? What do you think? With heavy weight, lifting once per week is enough. I have seen equally good results with using S&H once per week as with using it twice per week.

Clare
 
> I like the idea of working one body
>part per week (although I'm not quite sure I understand how
>one gains strength by doing this) so that would definitely
>reduce the amount of days I have to work out. I generally
>work out the same body part 2-3 times per week. >Thank you!
>Bam


Bam,

When you use a whole body routine 3 times per week, versus use a 3 day split routine, the total number of sets per body part per week is probably around the same. So volume of training per body part per week may not change much between approaches.

Opinion differs on which approach is better to build strength / muscle mass.

The difference in split body training is that each body part can be exercised from multiple angles to thoroughly work all heads of the muscle in a single session. Example front, medial and back of the shoulders can get worked out by combining front, side and bent over delt raises, and then the rotator cuff can be worked out giving you a complete shoulder workout on shoulder day. You load the muscle repeatedly and allow just enough rests between sets so that the next set starts when the muscle has recovered neither too much nor too little.

Ultimately, effectiveness depends on the way your routine is designed - whether it has an optimal combination of exercises and modalities within a rotation.

STS gives you a system that has a well planned combination of approaches in each mesocycle, and types of exercises for each body part, so that it is a well thought out rotation versus something that a person puts together by picking from a variety of DVDs. You could definitely do this on your own, but that would need educating yourself, experimenting and careful planning, which comes with Cathe's experience all-built in for you, with STS.

~* Vrinda *~
 
Clare, oh yes, I think working out only 3 days a week may actually help me, not just my body, but my psyche too! Since I have so much going on in my life right now, having to commit to 3 days a week is quite appealing. I think I'm getting closer! :7

Vee, what can I say?! Thank you for that very thorough explanation. Cathe should hire you for marketing, lol. :7 What you said makes a lot of sense. It's extremely helpful!

Bam
 
I'm getting confused on the equipment that may be needed for this set. I didn't think that I'd "have" to purchase any new equipment, outside of heavier weights but I inferred from another thread that there's more equimpment that you may need to buy which I couldn't do. Can someone please clarify this? Thank you.

Bam
 
>Clare, oh yes, I think working out only 3 days a week may
>actually help me, not just my body, but my psyche too! Since
>I have so much going on in my life right now, having to commit
>to 3 days a week is quite appealing. I think I'm getting
>closer! :7
>
>Vee, what can I say?! Thank you for that very thorough
>explanation. Cathe should hire you for marketing, lol. :7
>What you said makes a lot of sense. It's extremely helpful!
>
>Bam

Aaah well, I live in another continent, otherwise I'd have taken a print out of your post and landed at SNM's door demanding to be hired.

~* Vrinda *~
 
Bam,

Short answer: Except for standard equipment that you have (step-bench, weights and yes heavier ones), everything else is optional. There will be modifications for those that dont have the equipment.

My approach to equipment has always been to work with what I have with a DVD, see if soemthing really seems like it will make a difference and then buy. When I started with Cathe all I had was a step, mat and various dumbbells. I got a great workout using just these even if Cathe and her crew were using other stuff. I added barbell, ankle weights and stability ball later. I dont have a high step and manage fine with the highest setting on my Reebok step even for her high step work. I modify by lunging deeper.

Detailed answers, thanks to Jordan, on the equipment:

http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=12&topic_id=1443&mesg_id=1443&page=

~* Vrinda *~
 
Hi there -

I haven't preordered yet. My concern is having to purchase heavier dumbbells to do Mesocycle #3. Does anyone else have that concern? I love lifting, however, I like choosing on the spur of the moment whatever dvd suits my fancy. I'm not too fanatic with having bigger or stronger muscles and I'm pretty content with all my other Cathe dvds to alternate as I choose. I get great results with S&H and Gym Styles for more definition and denser muscularity. Plus, I have a gym membership.

I don't really want to find the 1RM for each exercise before I start each workout. Or am I getting that wrong? Do you only do it once at the very beginning of STS?

Yet, I'm still debating whether or not I should preorder....

HELP!

Edie
 
Edie,

You only need to do your 1 rep max once before you start STS. It is certainly not necessary to do it every time.

~* Vrinda *~
 
Thanks, Vrinda - for clearing that up. So now I'm just concerned with purchasing heavier dumbbells. I do want this program, just because it's Cathe and more workouts. I don't know that I can stick to the program as it's laid out. But then again, it's just more variety.

I'm thinking of selling my P90X to offset the cost. I've had it for almost a year and haven't done it. I'd rather work out with Cathe.

Decisions...decisions...Edie
 
I have the same problem. I know that I'll need to buy heavier dumbbells to do this program correctly, but I exercise in my family room and can't store any more weights in there. I do belong to a gym and feel like other strength workouts give me good results, but I hate to miss out on STS! I don't think that I can get it because I just can't have more equipment in my family room.

Erica
 
Hi Erica -

Do you think purchasing STS and using the dvds just for variety's sake, especially mesocycle #1 & #2 is enough to justify our purchase? If and when we decide we really want to do the whole program, then we can go out and purchase more dumbbells. $200 is not much for 37 new dvds. Even if some of them are premixes, they are still complete split routines that we can still use in our own rotations, especially meso #1 & #2. I alternate between full body workouts and Split routines anyway.

I'm getting close to purchasing with these kinds of thoughts. And so at least we'll have STS, at the best possible price and be able to use them singly. I'm sure we'll still get great workouts even if we decide not to use the complete STS program. And we can always do the STS program and purchase the extra weights in the future, especially if we hear all the great results everyone else is having with them. We won't have any regrets about not purchasing.

What do you think? Just 4 more days to make the preorder deadline...

Edie
 
Bam, Glad everyone is chipping in with answers. I do not know much about the working one body part per week. etc.
Alot of good answers here.
For me if this has Cathes name and Indorsement,
I have to have it.
STS to me seems like this is money well spent.
I Think of the amount of money one could spend on a personal trainer.
I would love to have Cathe as my personal trainer.:eek:
And would if I lived near her. This just seems to be so informative. I have always wanted to know what my limits are. When I watch Cathe, I just want to be able to do what she does.
How does one achieve this without overtraning? Those one armed pushups.
I wonder does Cathe ever feel to tired to exercise??? }(
Oh as for Bun exercises, I have been trying to think of what you might do instead of lunges. Your back being an issue.
I think there are alot of floor exercises that you might try.
I use ankle weights for alot of Cathe's leg workouts.
And sqeezing your buns while you lay on your back, and your legs are elevated on the stability ball or a step.
Just sqeeze away.:eek:
Rocky
 
Vee, thanks again for the answers. Hey, maybe Cathe will move you here just to work for them. Sounds like it would be a good investment on their part!;) I'm glad I can work with the equipment I have. Buying additional weights is something I've wanted to do so it sounds like it will work out well. Now, I just have a few more days to come up with the money. I keep forgetting that there will be THIRTY SEVEN more dvd's added to my collection. You'd think with technology the way it is, they could cram them all on one dvd. That would be a heck of a valuable dvd! }(

Rocky, as I think about it, I'm sure Cathe will have exercises for buns other than squats and lunges but like you said, I could always use the stability ball or some other moves on the floor. I like GS floorwork so I could always use some of those moves. Man oh man! Decisions, decisions!!!!! :7

Bam
 
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