I think it was the combination of hitting my muscles from so many angles from both Mesocyles and using a combination of drop sets, super sets, and band work to really bring out the detail. My body also seems to respond better when I work my muscles twice a week instead of once. I can't rave enough about STS and I highly recommend doubling up the Mesocycles if you are wanting to do STS again with a different twist.
On Week 1 I just did the first week of both Mesocycles 1 and 2 based on the order of the dics and weeks 2, 3 and 4 were the same. For leg day I just did a random leg workout of my choice.
My vote would be for the XTrain Undulating Rotation. I loved that rotation. Lots of lean muscle. Good luck on your journey.
I did the 90 day undulating rotation (I think that's what it's called) - one of the official ones. I did it as written, occasionally doing some of the 100-rep challenges, and also doing yoga. I absolutely loved all the little accessory muscles which appeared. It seemed not to give me quite such big biceps, quads, etc as STS or BB, but rather it emphasised things like rear delts, calves, shoulders etc. If anything I got too lean doing it - which I realise I could have avoided by increasing the amount I ate (although I'm a complete glutton, so it would have been tricky to consume much more!!)
It was my introduction to Cathe - it was love at first lift!
Is that because you don't enjoy kickboxing in general - or just that specific one? An obvious switch would be another kickbox, if you have one you prefer, or I reckon step would be good - Hardstrikes works my calves, and so does step. I agree it's not a challenging workout, but then, sometimes that's OK. Obviously on days where the rotation includes the conditioning work at the end of Hardstrikes, you could add that on to whatever you choose to substitute.
I didn't do any extra cardio per se....however, I did do yoga, and I like quite intense yoga (lots of flows), so that added an extra cardio element. I'm also pretty active (walk, swim, tennis etc) so I guess I get a lot of informal cardio during my day! I don't think it's necessary, and that the rotation is excellent as written.
I'm hoping you'll keep us posted.....
Okay, so I started XTrain today and the first workout was Chest, Back & Shoulders. While it is clearly a great workout, it is SO different from STS that it threw me for a loop. I was all over the place with my weights meaning I had no clue what to use and basing it off of my 1RM from STS simply did not give me the right weight for the majority of the exercise. Granted, I am not feeling my best today so I am sure that affected my strength but, man oh man, was it a challenge. For those of you that did XTrain 90 day undulating rotation, how did you select your weights your first time through? Or did you do what I did and just guess? I am hoping that the second time around I don't feel so rushed and frustrated. To be honest, I don't feel like a got much of a workout. Tomorrow is Cardio Leg Blast which I have done before but not in the last 6 months while I was doing STS. Hopefully I will pick the right weights on the first try tomorrow![/QUOTE
I would suggest you have a general idea of how heavy you can lift. Write it down, use that weight during the workout. If it feels too light, go up in weight next workout. Too heavy, drop it down. You have ninety days with this rotation. Believe me, you will be able to zero in on your perfect weight. Keep working on it, and good luck. I loved this rotation, have fun with it. Remember, you can always do it again, if you don't get it right the first time.
Well, that didn't work, so let me try again. Have a general idea of how heavy you can lift, write it down, and use that weight. If it's too light, go heavier next workout. Too heavy, lighter next workout. Write down the weight you use, next workout you can go from there. If you are feeling strong, try going heavier, not so much, lighten up.You have ninety days with this rotation, plenty of time to figure it all out. If you don't get it right the first time, you can always do the rotation again. I loved this rotation. have fun with it, and good luck. I guess it did post, and I have posted twice. Nice job, Karen.
This is Aimee....from West Genny! So funny...I haven't been on the forums in forever, and I was checking in to see about the new workouts just announced...and there you were!
Congratulations on both finishing and obtaining amazing results from STS! I myself am a "hard gainer" and that program really does work. It looks like you have found your next challenge...but I just wanted to say I did a "modified" Body Beast rotation in the fall...didn't do the program every day as designed, but did all the workouts in order every-other day, and I was very, very pleased with the results!! I was happy to go back to Cathe after all that testosterone, but it was really effective for me. I still find myself reaching for the optional Tempo workouts frequently to shake things up.
Also...I am also not a huge fan of Hard Strikes ...but...I love Rockout Knockout....more intense for me, for sure!!
Wow. I cannot believe you ladies have found Hard Strikes not challenging enough! Hard Strikes and HiiT 40/20 have been my first downloads and the first two times I did them, I felt like I would DIE. I wore 2.3 lb wrap gloves.
I know I have a long way to go. : )
lol. Yeah, I am admittedly more of a fire hydrant girl I suppose! I've always liked floor work and small ball work, that type of thing (and I guess because I've had back issues since I was 17, I cannot go without ...it's also a pain management system for me). I do very much enjoy slow lifting too. I have been going completely out of my comfort zone lately however and honestly, all of the tabata type workouts the past couple of weeks really has me tired. I also makes me super hungry! So, I am gonna take at least three days off from it now I think. I don't want to make myself sick of it.Elsie, I think it's horses for courses! Although I can do hiit / plyo and heavy weights, I suck at anything high rep....I won't even consider getting down on the mat to do fire hydrants and stuff like that. LOL. And at 40 -45 mins I start clock-watching....
short and intense for me!