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

 

[Debinmi]

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?

The first time through STS I did it on M-W-F as suggested in the User Guide. Since then I've altered the program a number of different ways. I like to do Leg day after my rest day, so I switch up the order. Life does get in the way sometimes so I also like to front-load my week with weight workouts in case something comes up and I have to re-arrange my plans. So I usually do Legs on Monday (Sunday is my rest day) and the UB that does not have Back on Tuesday - that allows for the 3rd workout to placed anywhere in the rest of the week. Just don't do the UB-Back next to the Leg day as both can have Deadlifts in them. If you miss two workouts in a week, just repeat the week and carry on. Cathe originally designed STS to be a 6.5 month program, repeating each week before moving on, so repeating some workout weeks will not be a problem and may in fact be helpful if you struggled a bit too much with the weights in a particular week. In Phase 3/Meso 3 - I usually lifted 4 days by doing both the Squat Rack Legs and the Plyo Legs as I purchased the complete set and wanted to experience it all. Now I usually just do one or the other; sometimes I back off and do Barre work as I found my ITB sometimes gets irritated with a longer heaveir weight lifting program.

After doing Xtrain's Official 12 week Undulating Rotation, I realized that my body responds better to the Undulating set-up better than the Linear Progression of the original STS. So now I usually mix up the Meso Phases to make them Undulating. I would not have realized this if I had not done that Xtrain official rotation and noticed my progress was better with that approach. Your body may respond better to the Linear approach - we're all different. So I suggest you do the Linear approach as originally designed since you have done the 12-week Xtrain and you can compare for yourself.

Recovery methods: the original STS has an extended stretch on every.single.dvd - so I always included that stretch after every lifting workout. Since then Cathe has provided us with many more extended stretch Add-ons and of course STS2's recovery days and now others from LMR/LMRE. I try to always include an extended stretch/yoga of some type the same day after lifting - my body thanks me. I also will include some of the additional recovery work during the week on non-lifting days. On non-lifting days I do cardio and/or core, mobility or some other type of recovery like foam rolling. Cathe suggests a week of active recovery between Meso cycles. The first time through I was leary and afraid I might lose some gains - I was wrong. I came back refreshed and actually stronger, so don't be afraid of the recovery weeks also know as back-off weeks. It's an opportunity to do something different and refresh yourself, physically as well as mentally. Some people never did them and I don't think they were harmed by leaving them out. But I found them helpful and I don't think of STS as something to hurry up and get through in order to move onto something else. Enjoy the process; you will feel very accomplished after completing the 3.5-6.5 month long Rotation.

Other tips: Do take some time to do the 1RepMax for at least the major muscle lifts. You will get better results. You can guestimate others that are similiar to the major lifts. Cathe uses a lot of variations on major lifts but the amount of weight you use will be similar so that may save some time in preparation.

The first time through (at least) record your weights and reps in the Workout Manager and use that to print out your weight worksheets for the next week. Each week increases the weights used (linear progression) and the Workout Manager does all the math for you. You may have to get creative in how you'll increase the small % of weights it tells to increase by. Those micro-load gloves Cathe sells may be helpful. I use ankle weights around my wrists or barbell as I could adjust them from 0.5 to 3#. We also have plate mates that are 1.25# and I use those too. Your new donuts will come in handy too.

In Meso 3, if you do the Squat Rack version, you may have to get creative again in how to handle the heavy loads. I have a 20# vest I used, but I still maxed out my barbell weights. For my 2nd go-around, I purchased a squat rack, a larger/heavier barbell and heavier plates. I don't really want to lift heavier than this set-up allows without a spotter, so I'm good even though I could probably handle the extra weight. You might enlist your partner as a spotter if you decide to lift as heavy as Meso 3 Squat Rack version suggests. Oh, and the long rests between sets in Meso 3 drive me a bit batty - do some stretches, have the radio going, drink water, something. I would get antsy and walk around and get distracted doing something else and rush back when I heard Cathe say it's time.

STS is/was an education for me. Cathe uses many variations on lifts and a variety of more advanced lifting techniques. My understanding of endurance. hypertrophy, and strength lifting was enhanced and helps in selecting the appropriate weights in other workouts based on the reps/patterns and pacing.

 

[Debinmi]

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"?

How fun! We've enjoyed a number of biking vacations/trips over the years. Our longest was a 5-day, 50-60 miles/day trip to Vermont and New Hampshire. Based on your mileage, it looks like you may be doing a trail/mountain/gravel-tire trip. Our road-bike New England trip was in mid-August so we started training for it in late April. We started with shorter outdoor rides, a few times a week to get our seats used to the saddle. We made sure to do hill work since our trip would be in the mountains. We went for longer rides on the weekends and worked up to the 50-60 miles we'd be doing on the trip. We also joined a number of organized charity rides for those longer rides - lots of fun and you meet a lot of bike enthusiasts who'll have lots of advice and suggestions for training. Check out your local bike shop as they'll have a lot of advice too and information on organized rides in your area. You might consider joining a local biking club - they offer regular weekly training rides. They've already mapped out the safest routes and and have rides for all levels. It helps keep you on a regular training schedule.

 

[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.

 

[Debinmi]

. 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?

You have options. The 4 Plyo Legs in STS are not as hard as Xtrain Cardio Leg Blast or RWH Legs, IMO. You'll be surprised. The pace is slower - Cathe created these before Xt & RWH. STS2 is most similar to Meso2. So you could easily swap. [STS2 and Meso2 are my preferred lifts]. For OG STS Cathe sold both a 10# and a 20# vest - she and the girls use the 10# in the Squat Rack version and a 40#BB. We bought the 20#, as you could remove some of the weight packs to lighten up (or at least we used to - we've ducted taped them up over the years cuz they leak!).

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.

We had friends who did a bike trip to the Netherlands a few summers ago. They loved it. Flat land, leisurely pace, lots of time off the bikes. Yup, getting used to being in the saddle and the pressure on the wrists is most critical. Bike shorts and gloves will help too.

 

[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).

 

[Debinmi]

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).

Lol, well, it could also be because I don't use as high a step as Cathe and crew neither! Feel free to modify lower too!

 

[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.

 

[Debinmi]

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

This is similar to what Cathe says as she guides us through STS. As Peacefull Rainbow pointed out the 1RM isn't perfect, but it is a good guide. Putting your results into the Workout Manager each week will help it tweek your weight selections over time. Count & record your reps and weight used; if you start to lose good form (as Cathe says "things are getting ugly"), stop & record; then you can recalculate your 1RM using your stats to get a better weight selection next time you do it. It really helps fine tune your selections. I found it all very interesting.

 

[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.

 

[Debinmi]

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.

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.