Help me create a STS rotation, please
- Thread starter Carmen829
- Start date
NaturalBeauty
Cathlete
Carmen oh my gosh!!!! I live in Cape Coral too!!!! lol Nice to meet you. I never thought I'd meet another catheite who lived here. That's really cool
Tassha
Tassha
NaturalBeauty
Cathlete
By the way I was considering the same thing...If you read her post about helping you understand STS you could probably pull it off.
First off you gotta find your one rep max. After that just follow how she has the next 3 1/2 months layed out. Just to reiterate what cathe posted...The first months focus is Muscle Endurance and you should be using a weight that is 60-70% of your 1 rep max. She said they will be doing 15 or more reps...not sure how many sets...probably just 3 and I have not idea how many exercises will be done for each body part. So for example the first four weeks will be something like this....
Monday Chest, Shoulders, Biceps
Tueday Off (or cardio)
Wednesday Back and Triceps
Thursday Off (or cardio)
Friday Legs
Saturday Off (or cardio)
Sunday Off
Im thinking maybe something like her dvd Muscle Endurance would work or Pyramids if you keep the same weight throughout workout and not pyramid up or down (I'm just guessing tho)
The next 4 weeks focus is on Hypertrophy (or muscle growth) and she states we should be using a weight that is 70-80% of 1 rep max
with only 8-12 reps. Again probably 3 sets but not sure how many exercises for each body part. She has the second month layed out something like this....
Monday Chest, Shoulders, Triceps
Tuesday Off (or cardio)
Wednesday Legs
Thursday Off (or cardio)
Friday Back and Biceps
Saturday Off (or cardio)
Sunday Off
I think the Gym Style series would come in handy here.
and the last month is focusing on strength 80-90% of 1 rep max. 6-8 reps probably 3 sets. I guess it's safe to say she'll use 3 exercises per body part except for legs. She has it layed out like this...
Monday Chest and Back
Tuesday Off (or cardio)
Wednesday Legs and Shoulders
Thursday Off (or cardio)
Friday Biceps and Triceps
Saturday off (or cardio)
Sunday off
Again Im just guessing....I think the slow and heavy series would fit in here.
Sooooo with that in mind you may want to just buy STS instead of buying the dvds you dont have...or you could just do your own exercises for the day without a dvd. I think it would be safe to say 3 exercises per body part except legs. Hope that helped a little. Oh yeah and there is a one week break in between each month or cycle.
Tassha
First off you gotta find your one rep max. After that just follow how she has the next 3 1/2 months layed out. Just to reiterate what cathe posted...The first months focus is Muscle Endurance and you should be using a weight that is 60-70% of your 1 rep max. She said they will be doing 15 or more reps...not sure how many sets...probably just 3 and I have not idea how many exercises will be done for each body part. So for example the first four weeks will be something like this....
Monday Chest, Shoulders, Biceps
Tueday Off (or cardio)
Wednesday Back and Triceps
Thursday Off (or cardio)
Friday Legs
Saturday Off (or cardio)
Sunday Off
Im thinking maybe something like her dvd Muscle Endurance would work or Pyramids if you keep the same weight throughout workout and not pyramid up or down (I'm just guessing tho)
The next 4 weeks focus is on Hypertrophy (or muscle growth) and she states we should be using a weight that is 70-80% of 1 rep max
with only 8-12 reps. Again probably 3 sets but not sure how many exercises for each body part. She has the second month layed out something like this....
Monday Chest, Shoulders, Triceps
Tuesday Off (or cardio)
Wednesday Legs
Thursday Off (or cardio)
Friday Back and Biceps
Saturday Off (or cardio)
Sunday Off
I think the Gym Style series would come in handy here.
and the last month is focusing on strength 80-90% of 1 rep max. 6-8 reps probably 3 sets. I guess it's safe to say she'll use 3 exercises per body part except for legs. She has it layed out like this...
Monday Chest and Back
Tuesday Off (or cardio)
Wednesday Legs and Shoulders
Thursday Off (or cardio)
Friday Biceps and Triceps
Saturday off (or cardio)
Sunday off
Again Im just guessing....I think the slow and heavy series would fit in here.
Sooooo with that in mind you may want to just buy STS instead of buying the dvds you dont have...or you could just do your own exercises for the day without a dvd. I think it would be safe to say 3 exercises per body part except legs. Hope that helped a little. Oh yeah and there is a one week break in between each month or cycle.
Tassha
NaturalBeauty
Cathlete
No im not going this year;( My schedule wont allow it right now. maybe one yr we could go together (fingers crossed)
LovingLife
Cathlete
Hi Carmen -- I've been doing an STS rotation with several other women on the Video Fitness forum for almost 8 weeks now. We're just finishing up week 3 of Meso 2 (after 4 weeks of Meso 1 and a rest week). We're basically alternating weight and cardio days 6 days a week with a rest day grouping Cathe workouts for the various Mesocycles like this:
Meso 1: CTX, Muscle Endurance, Leaner legs, Power Hour, Legs & Glutes, Supersets & Push Pull
Meso 2: MIS, Pyramids, Pure Strength, Muscle Max
Meso 3: Slow and Heavy and 4DS
Here's a link for our check-in on the planning week.
http://forum.videofitness.com/showthread.php?t=116513&highlight=STS-like
It has some info on us figuring out our 1 Rep Max. Also for the rest week, we varied. I did all yoga (it was WONDERFUL!) and others did functional fitness, more cardio, lighter workouts, etc.
Meso 1: CTX, Muscle Endurance, Leaner legs, Power Hour, Legs & Glutes, Supersets & Push Pull
Meso 2: MIS, Pyramids, Pure Strength, Muscle Max
Meso 3: Slow and Heavy and 4DS
Here's a link for our check-in on the planning week.
http://forum.videofitness.com/showthread.php?t=116513&highlight=STS-like
It has some info on us figuring out our 1 Rep Max. Also for the rest week, we varied. I did all yoga (it was WONDERFUL!) and others did functional fitness, more cardio, lighter workouts, etc.
LovingLife
Cathlete
Edited to add Gymstyles to Meso 2 -- Can't believe I forgot that!
Meso 1: CTX, Muscle Endurance, Leaner legs, Power Hour, Legs & Glutes, Supersets & Push Pull
Meso 2: MIS, Pyramids, Pure Strength, Muscle Max, Gym Styles
Meso 3: Slow and Heavy and 4DS
Meso 1: CTX, Muscle Endurance, Leaner legs, Power Hour, Legs & Glutes, Supersets & Push Pull
Meso 2: MIS, Pyramids, Pure Strength, Muscle Max, Gym Styles
Meso 3: Slow and Heavy and 4DS
Miss Lee
Cathlete
Renee, thank you so much for posting this!! This looks wonderful. I'm so antsy waiting for STS, and what a fabulous way to make the time pass. http://69.0.137.118/dc/images/bigsmile.gif
Have you guys seen any results from your STS-like program?
I'm going to investigate your thread over at VF.
Have you guys seen any results from your STS-like program?
I'm going to investigate your thread over at VF.