light weights inbetween STS workouts?

[Saturn]

I take classes that are cardio and toning on days I don't do STS workouts. I had stopped using my 9 or 10 lb. weights in the class (the toning is all compound moves that go fast, so 9 or 10 is about the most you could use for these moves, and using this weight, you definitely feel you have used your muscles). Lately, as I am getting more into STS, I am feeling that my body is adjusting, and want to get some feedback on going ahead and using lighter weights (like 5s) for toning during these classes. I am starting to see that my arms are taking on a really nice shape and I am seeing the muscles more clearly! I am wondering if allowing them to rest the 48 hours between STS workouts is why I am seeing more muscle. Before, I would do one of these classes with 9s or 10s and then the next day, do a heavy weight Cathe workout (like Pyramid or Gym Styles). I am really curious to hear what you STS experts out there think. I feel I can safely use 3s or 5s in these classes, and use my muscles gently, but I do not want to do anything to compromise the effectiveness of STS. TIA!

 

[maddiesmum]

I took a look at the STS cardio rotations posts on this forum and noted that none of the cardio workouts Cathe recommends for use in between STS weights workouts in all 3 mesocycles use weights. So, that would seem to be Cathe's answer to your question.

Can you take pure cardio only classes? Or do a different kind of cardio option in between the STS workouts?

To ensure you do not compromise your maximum potential results from the STS series, which, from everyone's accounts, stand to be considerable, I would avoid weights on non-STS days.

Clare

 

[Saturn]

great reply~ thanks!

Thanks so much Clare for your very clear and sensible reply! I can still do the cardio portion of these classes, and when the rest of the class is using weights, I can still do the toning, but without weights. The moves tend to become more balletic without the weights, so I am doing something different and do not have to use my muscles in a super strenuous way during the toning, though it is still worthwhile to do it, even without weights. I actually am starting to think that the reason I am actually seeing my muscles change is because I am letting my muscles rest which is when they grow and change. Before, like I said, I didn't ever give my muscles 48 hours, sometimes not even 24! I am really loving STS. It is really fun and the perfect challenge. My weights are increasing easily already, and I have only completed 2 weeks of Meso 1. This is a very well-designed program, quite clearly. I start M1W3 next week!

 

[maddiesmum]

Since you are already getting stronger then the longer rests really are proving to be worth their weight in gold. Carry on as you are and yes, the balletic movements without weights. Sounds like a plan.

Clare