New to STS

[Kellyro77]

So I purchased the full set of STS workouts (minus the cardio set) with the clearance sale.

I'm sure I'll eventually get around to doing this series, but I thought I'd ask STS veterans how they prefer to use this system.

Do you go all the way through Mesos 1, 2, and 3 following the user's guide "sample workouts", or do you switch it out and just stay in one particular Meso, preferring it over others?

If you had a perfect formula for using STS, what would that look like? Do you always do cardio between the strength days, or do you prefer to immediately follow one of the UB days with a LB day (or vice versa)?

How about recovery days, aside from the recovery weeks suggested in the user's guide?

If you have STS 2.0, after having done that series, how would you modify STS to include recovery?

Finally, is it just absolutely important you follow STS's rotation to the letter, or is not not a big deal if you miss some days?

My goal as ever with this is to continue to support physical fitness while improving strength. Hypertrophy isn't extremely important to me, but I don't mind it, either. More muscle = better metabolism, so I'm always game for it.

One final thought is that I'm going to be going on a bike tour in October that will be averaging around 30 miles of riding per day over five days. I'm renting an e-bike as a precaution, but anything that will be beneficial in preparation for that trip would be helpful.

I don't have a stationary bike, however. So at this time, anyway, no cycling workouts for me, unless they're outdoors on a standard bicycle, and of course, right now, that limits my training window to primarily summer months, and whatever other nice days show up in spring and fall.

I was just thinking "what muscles will be most beneficial to train for a multi-day bike tour"?

Thanks for any of your thoughts.

 

[Peaceful Rainbow]

I got this when It first came out and have probably done it more than a 1/2 dozen times. I'd suggest you do the 1RMS's as they give a very solid starting point. I also use the workout manager when I do it, though it is by no means perfect and over the years has developed some additional quirks, but it allows me to see the correct weight selections without having to do extra spreadsheets on my own.

Whether you follow it exactly or not is up to you. Personally, I no longer take the week off between the Meso's, but some people likely need it more than others. I also don't find I need any extra recovery in general because you are only working each muscle group once a week.

I do do cardio on days I'm not doing weights, along with core.

Personally I find STS and STS2 feel very different to me. For me the original allows for much more concentrated focus on increasing weights throughout the program. I found with STS2 that I didn't have much room for increasing my weights.

Sorry I can't offer insight on the cycling.

 

[FitSaxe]

I was just thinking "what muscles will be most beneficial to train for a multi-day bike tour"?

Congratulations, this is a cool fun adventure.....Enjoy the prep! You will need overall fitness..... You need overall endurance. Both strength endurance and cardiovascular ability to face long tour. Core, legs --- Harmstring,quads, calves and glutes. If you are going to face hill climbing, your hamstring are going to be seeked. You won't use your arms much. Suggestion for prep: long step cathe workout if you like it.

My goal as ever with this is to continue to support physical fitness while improving strength. Hypertrophy isn't extremely important to me, but I don't mind it, either. More muscle = better metabolism, so I'm always game for it.

Because of this above, I suggest you do STS original to the letter. Meso 1 to 3. If you need to drop a meso, drop the third. Do your one rep max. if you are used to writting your weight in workcard then taking a day to fill out your one rep on workout manager will not take long.

Finally, is it just absolutely important you follow STS's rotation to the letter, or is not not a big deal if you miss some days?

I suggest you do STS rotation to the letter. The basic 3 days are doable. I recall many of us pushed it to more than 3 days. You do not have to. What you need is add in one LMR day in between if you have muscle imbalances (meso 1 --- add in barre/high rep stuff, meso 2 --- add in Free download Bonuses). Take one day off, completely off of doing NOTHING and drink a lot. Improve your hydration. It is important for your goal and for future routine. You need to know how your body respond to STS original challenge. You will have fun gaining the knowledge. You might get amazed I bet you knew I was going to suggest following to the letter.

Side note: I suggest you get yourself into a meal plan. Nutrition is important. Basic optimal nutrition. You need the preparation in advance . This program is intense. It requires mental focus and thinking about healthy food choice need to be out of the equation to avoid being overwhelmed. STS plus preparing for biking daily is a big challenge. I suggest long steady cardio twice or one Hiit of your choice and a long steady cardio. You will get hungry during your meso 2 and 3 lolDo not get frustrated and deprive yourself. Eat right and those muscles will show up and grow.

You may gain water retention. If you do it will be go away later . I know this caused a lot of myth debate here. I experienced this the first round but I was fine later. So do not let that discourage you. Keep your focus. Sleep well cause the magic happen during your sleep

If you have STS 2.0, after having done that series, how would you modify STS to include recovery?

I suggest you do STS 2.0 after completing a full STS original. Who know you might embark on the bodybuilding rotation lol. If you need information about it, search for past thread.Also, I am here share what I have experienced. Hope I have answered all questions. HTH

 

[Kellyro77]

Thanks everyone for sharing your experiences.

I plan to adhere to the 3.5-month rotation for now, to familiarize myself with it. I can then choose to pivot and do something different afterwards if I feel it's needed.

I've gone ahead and scheduled myself to do several 1RM tests over the next few weeks - I'm going to see myself through this LMRE + Heavy Weight Bonus Download rotation first starting Wednesday. On corresponding weight days, I'll throw in a couple 1RM tests before the workout.

I don't have a printer so I'm going to have to see what I can manage with the workout manger just maybe on my tablet.

Based on some of the feedback, I like the idea of putting in those likely-to-get-skipped-'cause-busy workouts at the start of the week (lookin' at you, leg days!). Thanks, too, for the tip on not following leg days with back (or vice-versa) because of the deadlifts.

For legs, I'm going to have to do the non squat-rack setup as I don't have one, nor do I have the room to add one. I see lots of plyos in my future (sigh). Or I suppose I could purchase a weight vest - is there an optimal weight I should choose (ie: 10lbs, 12, etc.?) Does anyone here feel if I subbed in a few LB days from STS 2.0 that it might be comparable?

Feeling like I'll weave in various intensity-level cardio days just one or two days during the week, probably between UB workouts. The other days will be stretch/mobility/recovery and a total complete rest day.

I will not be skipping the rest weeks. Glad to have had plenty of experience over the years to see that rest weeks are vital and I always come back feeling better and stronger.

My bike trip is going to be abroad and from what I understand, it'll be at a fairly leisurely pace (not a race), and it'll primarily be on fairly level ground most of the way - not a whole lot of elevation gain, thank goodness. I think mostly it's just that I need to get my butt used to sitting in that seat for hours, as well as being in that slightly bent forward position.

I very nearly bought a stationary bike over the weekend. But then I also need to buy an actual bike to train on over the summer. It needs to be only one or the other and I feel like a real bike will give me much better experience, staying balanced and such than a stationary one. (Fortunately I DO know how to ride a bike, it's just been years - tested that with my friend a couple weekends ago. Was a little shaky at first but got the hang of it pretty quickly.)

Fun to have these two kind of projects to be working on this year - STS and the bike trip. I seem to stay more dedicated to my fitness upkeep when I have an end goal in mind.

 

[Hazlady]

My suggestions based on my experience. Start by figuring out what your 1 rep max is. This is important to get the most out of the series. Then do it in sequence from Meso 1 to 3 the first time you do it. I found I needed to work in sequence as my grip strength wasn't that great at first but improved as I worked through the series which I needed for the heavier weights. I also didn't do workouts on two consecutive days as I found my grip strength was compromised. Even though you might be alternating between upper body and lower body you are still holding weights. Especially in Meso 2 and 3, those weights get heavy. I needed a day in between. On the in-between days I stayed away from weights to give my hands and forearms a rest. I did a mix of cardio and recovery. I also took the week off in between the mesocycles and focused on light cardio and recovery for that week. The last time I did the series, once I finished the whole thing I took a week off and then repeated Meso 3 going a bit heavier. In the past I've tried mixing things around doing some workouts from Mesos 1 and 2 but I much preferred my results from working through the series in sequence.

 

[Kellyro77]

The 4 Plyo Legs in STS are not as hard as Xtrain Cardio Leg Blast or RWH Legs, IMO.

Oh, thank goodness! That's good to hear, 'cause man I dread XT Cardio Leg Blast. (Don't have RWH - no surprise there from a gal who's constantly whining about how she dislikes HiiT, lol).

 

[Kellyro77]

I don't use as high a step as them, either, and it still wipes me out!

I'm putting my rotation together and one thing I will say is that I'm going to enjoy these rest weeks every 5th week - I don't typically take rest weeks until every 6, 7, or 8 weeks. Woot!

 

[Nabbe47]

scheduled myself to do several 1RM tests over the next few weeks

First congrats and wish you success in all your interesting adventures.
Regarding 1RM, watch the attached video clip for interesting advice:

 

[Kellyro77]

I'm curious, too, if anyone has tagged on the 6 weeks of body parts workouts from STS 2 to the end of their STS rotation? Guess I'm looking to see if there's further challenge that can get added on after STS is done to really put concentration on individual body parts.

Regarding 1RM, watch the attached video clip for interesting advice:

Makes sense regarding how much time you're spending with any given weight (quick reps, versus time under tension.)

I'm going to follow Cathe's curated guidance for 1RM calculations for STS.

Maybe after I'm through a rotation of STS I may get even more granular with my weight training, but for now I'm going to keep it simple.

Great info, though. Thanks.

 

[Hazlady]

I'm curious, too, if anyone has tagged on the 6 weeks of body parts workouts from STS 2 to the end of their STS rotation?

I did that. Once I finished my repeat of Meso 3 I took a week off and then did STS 2 Body Parts. It worked out well as I could go a bit heavier for the body parts workouts after completing STS.

 

[Kellyro77]

I did that. Once I finished my repeat of Meso 3 I took a week off and then did STS 2 Body Parts. It worked out well as I could go a bit heavier for the body parts workouts after completing STS.

Thanks for sharing your experience! Something for me to consider!

 

[vivbc]

the first time out, I followed her plan, and it was the best! It is great to learn following the book.
I just did a 5 month rotation of STS. One month of Meso 1, followed by 2 months of Meso 2, and then 2 months of Meso 3. In the Meso 3 portion, I do cardio legs for the one month and then strength legs. I prefer the Strength legs though. I use a weighted vest for those, and for squats, I replace the barbell with dumbbells as lifting that much over my heal isn’t happening. I can use the barbell for the front squats.
I don’t love Meso 1 but accept that muscle endurance is important. I find I am scrambling to get the weights organized. Meso 2 has some fun changes in repetitions. It’s fun. I think it’s the most fun strength routine she has put out. I love Meso 3, and I feel the most challenged during it. Which is why I like to do 2 months each of those two cycles.
I agree with those who advise doing the 1 rep Max tests. I think they make a big difference in results. I found the results were higher than I expected.
after i explore the new series, I will do STS 2.0 in reverse, starting with Body Parts and using weights consistent with my STS weights.
as we just brought home a new puppy, I may disappear for awhile. Wish me luck!

 

[FitSaxe]

I don’t love Meso 1 but accept that muscle endurance is important. I find I am scrambling to get the weights organized. Meso 2 has some fun changes in repetitions. It’s fun.

Same here! I am happy I never parted with my Meso1 DVDS. It is now sold out!

Both Meso2 and 3 DVD are still in stock.

Yeah Meso 2 is where the beef of the building/sculpting process and FUN begin . I love it a lot!

 

[Kellyro77]

I saw that - weird that Meso 1 is sold out. I'd have assumed from most of the feedback that that one would be the set left over.

Sent an email to CS about the user's guide. We'll see what they say. I suspect it's an out-of-stock issue. Glad I have the PDF at least.

 

[Kellyro77]

I thought so too, then thought maybe some people may be limited by the size of their weights & didn't want to purchase additional. Then I thought well Meso 1 endurance work is tough. Perhaps people bought them in phases in sequence and after all those reps (think push-ups) they just didn't bother with the other Phases. Another possible explanation is the 1RM thing can be intimidating. I purchased during the presale, & I found the 1RM a bit off-putting/time consuming and shelved the series until I had more time.

OMG - I was going over the workout cards and saw all the push-ups. Holy hell.

Oh - and chin-ups and pull-ups. I don't have an STS bar - does she show modifications to do those - like doing barbell rows or something instead?

 

[Kellyro77]

Okay - good to know I can rely on my bands. Glad I invested in that setup from STS 2

 

[aqua girl]

OMG - I was going over the workout cards and saw all the push-ups. Holy hell.

LOL! I was just working on schedule & looking at STS 1, and saw those Drop Set
pushups! 14, then 12, then 10, then 8, & finally 6! 50 Push-ups! Thank goodness I do
pushups on my knees, but still, that’s rough! Have fun!

 

[aqua girl]

Yes - bands anchored. She shows more options in STS2.0 though.

Even though I have the bars & Tower, I most always do the anchored band options for
chinups or pull-ups. If I do the other, I usually use the FitTower…for me, I find I like
them better with the tower, rather than the bars.

 

[Peaceful Rainbow]

OMG - I was going over the workout cards and saw all the push-ups. Holy hell.

Oh - and chin-ups and pull-ups. I don't have an STS bar - does she show modifications to do those - like doing barbell rows or something instead?

I have always referred to these pushups as - the pushups from hell! Made the mistake of counting all of them once. Don't recommend.

 

[Peaceful Rainbow]

LOL! I was just working on schedule & looking at STS 1, and saw those Drop Set
pushups! 14, then 12, then 10, then 8, & finally 6! 50 Push-ups! Thank goodness I do
pushups on my knees, but still, that’s rough! Have fun!

It's not just the drop sets, it's the fact that there are so many types of pushups!