High Reps with STS?

I've seen threads on here stating that Cathe suggested doing STS mon/tues/wed and then doing High Reps (or any f/b dvd of your choice really) on Friday. If you are doing meso 1 where u/b is done first then legs, you'll want to move legs to be done in between u/b days to give the u/b a rest in between work outs.

HTH!
 
KellyMarie65 said:
Oh okay, I was thinking STS was every other day. Great, I'll grab the High Reps today though.
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The original suggested rotation has you doing STS every other day but it can be adjusted to suit you and Cathe herself made the suggestion on how to fit another f/b work out into the rotation so you know it's awesome advice! ;)
 
Interesting replies. I currently instruct 2 "high rep" type workouts every week, and I find when I'm doing an STS rotation, I have to literally only coach those classes, or my STS performance suffers. I just don't get the needed recovery time for my muscles to rest and strengthen enough to increase my weight load by 5% each (or every other) week. Joints start to get achy, and little muscles begin to whine at me. I also wouldn't, personally, do STS 3 days in a row, because again there isn't enough recovery time. Each upper body split does work the entire upper body, via the use of synchronistic muscle groups. If I did that, I'd be injured within a couple of weeks, I'm sure.

But I turned 40 last year, so perhaps I'm just getting old and need more recovery time. I bought STS Total Body, and haven't used it yet because I'm mid-way through a 6 month STS rotation. I suppose this is one way I could use it, but don't think my body would handle it. I think I'll save it for after my rotation, and use it to maintain my results (which are looking good, I must say. Less is more!).
 
FiddleFit said:
Interesting replies. I currently instruct 2 "high rep" type workouts every week, and I find when I'm doing an STS rotation, I have to literally only coach those classes, or my STS performance suffers. I just don't get the needed recovery time for my muscles to rest and strengthen enough to increase my weight load by 5% each (or every other) week. Joints start to get achy, and little muscles begin to whine at me. I also wouldn't, personally, do STS 3 days in a row, because again there isn't enough recovery time. Each upper body split does work the entire upper body, via the use of synchronistic muscle groups. If I did that, I'd be injured within a couple of weeks, I'm sure.

But I turned 40 last year, so perhaps I'm just getting old and need more recovery time. I bought STS Total Body, and haven't used it yet because I'm mid-way through a 6 month STS rotation. I suppose this is one way I could use it, but don't think my body would handle it. I think I'll save it for after my rotation, and use it to maintain my results (which are looking good, I must say. Less is more!).
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I wouldn't be able to do it either Sandra but I say more power to those who can! Or want to atleast try! :)
 
In the rotations forum there is one for STS and the 4 new workouts. I believe it is set up every other day and then like of Thursday and Sunday do some kind of cardio.

Might work for many of you, I'm going to do it that. A little intimidated by STS but I'll figure it all out.
 
FiddleFit said:
Interesting replies. I currently instruct 2 "high rep" type workouts every week, and I find when I'm doing an STS rotation, I have to literally only coach those classes, or my STS performance suffers. I just don't get the needed recovery time for my muscles to rest and strengthen enough to increase my weight load by 5% each (or every other) week. Joints start to get achy, and little muscles begin to whine at me. I also wouldn't, personally, do STS 3 days in a row, because again there isn't enough recovery time.
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ITA (but I'm even older than Sandra ;)).
YMMV, but more is often not better, especially when doing an advanced program like STS (especially Meso 3, and perhaps 2). Trying to fit in High Reps along with the STS workouts may very well mean not getting necessary recovery for muscle repair and growth and/or for getting the most out of each workout.
I actually haven't gotten around to STS yet, but when I did a P90X rotation (which has a similar 3-day-a-week strength workout rotation), I got excellent results, and think that adding in another strength workout would have compromised those results.

One option would be to alternate a week of STS + cardio with a week of High Reps and maybe another full-body weight workout and cardio.
 
I think it depends on which Meso cycle a little. I am in M1 now, switching the Legs day to Tues instead of Fri. At first it was because I was going out of town for a 50 mile mtn bike ride & wanted my legs to have some extra rest. This week it's because I want to do High Reps.
I don't know abt fitting STS TB in there or not. May try that during M2, but may be better to save that for when not doing an STS rotation.
 
Where do you guys see a STS rotation with High Reps in it:eek:

This is one tough rotation isn't it? I am intimidated too!
 
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Hey Kelly,

I am doing the STS rotation right now, I wanted to incorporate STS LB & LBB. I asked Cathe on FB and this is the rotation she came up with. Cathe also told me that there was so much muscle confusion going on, that I did not need to add those workouts!
 
KellyMarie65 said:
Thanks, I'll check it out. :)
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Hey Kelly,

You know on second glance I realized that the rotation I posted doesn't actually have HR in it but it has STS TB and LBB in it but there is no reason you can't put HR in it's place...or so I'm thinking. Sorry for the mix up though! Let us know how it goes! You are brave! :)
 
bayerngirl said:
Cathe also told me that there was so much muscle confusion going on, that I did not need to add those workouts!
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Amen Cathe! Amen! :D I gotta tell ya, I am in week 3 of the 6 month rotation and I think if I tried to add ANY full body work out to it that I would just keel over and die!:p Everyone is different though. I am amazed every day at what some folks do and can handle!!! :eek:
 
Hi KellyMarie- here's what I did this week- Im working it out since this is my first week of STS.

Monday - Chest, bi's & shoulders
Tuesday Legs
Wednesday, Rest day--- OMG did I NEED that!!
Thursday Back & Tri's
Friday- Hard cardio
Saturday, Cardio & High Reps...
Sunday rest or yoga, stretching... probably gonna need a god stretch

I plan on repeating that next week. Now, having said that, I may seriously regret this!!! :eek: :p

Have fun!
Pam
 
Fit_mommy said:
Amen Cathe! Amen! :D I gotta tell ya, I am in week 3 of the 6 month rotation and I think if I tried to add ANY full body work out to it that I would just keel over and die!:p Everyone is different though. I am amazed every day at what some folks do and can handle!!! :eek:[/QUOTE

LOL, I am afraid I would just keel over and die too:p I still haven't decited if I wonna add a FB/LB wo to my STS rotation? I am doing the 3 1/2 month STS rotation, I am in week 2.
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