with all the talk of metabolic training, i've decided to try and tweak sts to this. so tomorrow when i do meso cycle 2 workout 1 i'm going to jump rope inbetween each set where you are supposed to rest for 1 minute. I will come back tomorrow and post how it worked out. Yes it will be intense but i'm up for the challenge!
making STS metabolic
- Thread starter kariev
- Start date
jansherman
Cathlete
I love that idea (thanks for thinking of it)! I'm doing meso 3 right now, and even with heavy weights, I don't need all that rest between. So I think I'll try the jump rope also.
jansherman
Cathlete
I guess the latest definition is something like a workout that is both aerobic and muscle-building. Kettlebells are a great example of this. I don't know that the jump rope addition will make STS a truly "metabolic" workout, but it will add the cardio component, so it will be closer.
my interpretation of metabolic was keeping the heartrate elevated. so i did speed rope for the minutes in between each set and it was AWSOME. i was drenched with sweat by the end! i'm more of an intense circuit kind of girl so this was a way that i could work strength but still get a circuit feel. With each different muscle group i did different cardio: speed rope, mountain climbers, high knee run in place, jumping jacks, etc. Just another way to play with sts i guess. wanted to share.
Fit_mommy
Cathlete
Great job!
I've started doing this with CLX. I am in the PUSH phase right now and have started adding 1 minute high intensity cardio intervals in between the weight work. It really jumps up the intensity several notches!
morningstar
Cathlete
My understanding is that that will burn more calories, but will end up with less strength gains, as cardio done during weight lifting makes the weight lifting less effective for actually building muscle/strength. I'm not sure about the EPOC effect increasing or decreasing, though, as EPOC is usually strongest with straight up strength training.
fit44
Cathlete
This is what I was thinking.
I understand wanting to do full body circuits. I personally love them and they have their place. But hypertrophy is very important for a lean body too.
I would think by eliminating the rest between sets, your lifts would suffer.
Fit_mommy
Cathlete
I tend to lean toward doing my lifting and cardio separately but I am having a hard time dropping a few pounds I've gained so I'm trying something different. If it doesn't seem to be working by the time the push phase in completed I will try something else. At this point I have enough muscle and enough strength to satisfy me. I just want to get rid of the FAT!
jansherman
Cathlete
I've recently been reading that doing a minute or so of aerobic-type activity between sets (i.e. jump rope) is actually beneficial to the muscle because it keeps the blood flowing and helps lessen the lactic acid build-up.
If your goal is pure strength, where you're lifting very heavy weights for a few reps, then yes, I can see where it might impair your results. But for hypertrophy and fat burning, I think it makes sense.
If your goal is pure strength, where you're lifting very heavy weights for a few reps, then yes, I can see where it might impair your results. But for hypertrophy and fat burning, I think it makes sense.
fit44
Cathlete
Interesting. I know cardio (how much, when) has always been a debate among trainers..
I've read cardio effects recovery. For hypertrophy, your muscles need rest/recovery.
Everything I've read states moderate intensity cardio should be done before or after weights if if hypertrophy(muscle gain) is your goal. Meso 2 is designed for muscle gain and Cathe has recommended separating the cardio from STS sessions.
teddy16410
Cathlete
ITA! I may have missed something somewhere but if the goal is truly hypertrophy then I think the cardio spurts are defeating that purpose.
I am a person that actually LUVS to be the lab rat - I think its great to find various ways to use STS (and all workouts) but doing so will change what the results are so I think you have to always keep that in mind when you venture off in making a program "your own".
I know when alot of us were doing P90x and reporting results (or in some cases lack thereof) it was clear that the program wasnt being followed as written, Thats all good- thats what working out on your own is about- however there were also many posts that said that P90X wasnt "that great of a program" -these were written by the same people who changed the program. I think if a person wants to change any program & report results based on those facts its all good.
To achieve Muscle Hypertrophy however- I have not been able to find any source at all that supports adding in cardio bursts.
Special thought to original poster: I think its great you are experimenting & I am in no way at all saying you shouldnt. I just would hate to see someone reading this thread start changing the core foundation of STS thinking that what they would achieve would be good or better than doing the program as its intended.
i'm going for maximum cals burned. while i'm doing sts, i have not done my 1RMs nor do i want to do them. I'm not looking for true hypertrophy right now as i'm happy with my size which is why i'm adding in the cardio. i agree with all of you that if my goal was truely to build size then i would need the minute rest. i guess i'm just kindof doing my own thing with sts and not doing it the way it was intended.
fit44
Cathlete
I think it should be noted that muscle gain(for women) does not mean size increase. I know a lot of women fear getting bigger.
As a rule, women get smaller when they gain muscle. Cathe is a perfect example! She is teeny tiny with a lot of muscle.
Muscle gains for most women comes in the form of firm, tight, and lifted.
As a rule, women get smaller when they gain muscle. Cathe is a perfect example! She is teeny tiny with a lot of muscle.
Muscle gains for most women comes in the form of firm, tight, and lifted.
fit44
Cathlete
no fear of getting bigger. im just happy where i'm at physically right now
I know.
I was just making the statement for women who fear muscle gain. Size gain is one of the most common myths. If I could go back and change anything about my fitness journey, I would have shifted my focus from cardio to weight training in my early 20's. It has taken me a while, but I finally "get" it in my 40's. I always focused on the scale number and that has not helped my body comp at all.
I know.
I always focused on the scale number and that has not helped my body comp at all.
so true and i totally agree!