I'm on my 4th rotation of STS starting meso 3 next week. This is the only weight training I've done obviously for quite a while and though I love STS I think I need a change cause I don't think I'm shocking my body anymore even though I've increased my amount of weight lifted with each rotation. my question is when I start doing all my other cathe dvds like MM,ME etc and circuits, what percentage of my 1RM should I lift. I definately don't want to lose the toned muscles i've gotten from sts, but I would like to lean out more, I'm thinking of doing fitnessfreaks get ready for summer rotation. Thanks for any suggestions or comments
NEED HELP ON WEIGHTS
- Thread starter ckanuckel
- Start date
Aquajock
Cathlete
I think you should go with your instincts and do FitnessFreak's rotation. She really is a strength training monster!
A-Jock
Aquajock
Cathlete
Eh . . . I suggest you go with your gut on the poundage issue. Go with the heaviest weight you feel comfortable with for each set, and drop down in poundage if you need to.
A-Jock
kkvls2004
Active Member
I am on my last week of the GRFS rotation. It's been great - a real tour through Cathe's whole oeuvre. ;-) The strength training in that rotation is 1 day total body, 1 day STS legs, and 1 circuit training day per week.
I think it will be easier to gauge your weight based on what Cathe says she is using, since with each of her workouts she varies a lot regarding tempos, duration, # of exercises per body part, etc. Your 1RM for bicep curls during Muscle Endurance wouldn't be a good gauge since she does a kajillion reps instead of 12-15, for instance.
Of course you'll know on the STS workouts what % 1RM to work with. But for the others, I have a rule of thumb that I do one or two ticks below what Cathe starts with for most upper body exercises, and the same or one tick below for lower body. The goals in this rotation are different than STS - more on muscle endurance/caloric expenditure than a focus on increasing strength. HTH.
I think it will be easier to gauge your weight based on what Cathe says she is using, since with each of her workouts she varies a lot regarding tempos, duration, # of exercises per body part, etc. Your 1RM for bicep curls during Muscle Endurance wouldn't be a good gauge since she does a kajillion reps instead of 12-15, for instance.
Of course you'll know on the STS workouts what % 1RM to work with. But for the others, I have a rule of thumb that I do one or two ticks below what Cathe starts with for most upper body exercises, and the same or one tick below for lower body. The goals in this rotation are different than STS - more on muscle endurance/caloric expenditure than a focus on increasing strength. HTH.