New to STS

[Debinmi]

I detest barre, so probably won't go for the LIS workout - but I did go ahead and buy all the Fit Tower series

I never cared much for barre until I injured my knee and was limited in what I could do for LB. So barre, some floorwork & pilates to the rescue. I can't say I love it but I now like it and can definitely say it has its pluses especially for somewhat neglected smaller glute muscles. It has its place in my rotations now.

music just wasn't very appealing to me. Happy to see that they did a fantastic job of making a vocals-only sound experience for the series, though. I even spent time setting up a playlist with music I know I'll enjoy.

I enjoy making my own playlists. Often use them for spin. I dont for walks - i often listen to audio books then. 1st time I did STS, I did it early in the AM so I hooked Bluetooth earphones up - it was kind of cool to have Cathe's voice right in my ear throughout the workout.

I think you'll enjoy your purchases. Since dvds are going out, I'd rather have them with the premixes than have to buy a download later at higher prices and no chaptering or premixes.

 

[Kellyro77]

Since dvds are going out, I'd rather have them with the premixes than have to buy a download later at higher prices and no chaptering or premixes.

Agree - also, I've not really tried it, but I doubt downloads have the special audio options. Grr, so bummed DVDs going away. I know OnDemand "solves" all of those, but I'm still not keen on subbing to streaming and dealing with random lag or drops right in the middle of my workouts.

 

[Debinmi]

. I know OnDemand "solves" all of those, but I'm still not keen on subbing to streaming and dealing with random lag or drops right in the middle of my workouts.

That would be irritating. I don't like commercials in YouTube workouts neither. My issue with On-Demand is I have 99.9% of all Cathe's dvds so it feels like it would be redundant at this time. LIVE might be an option, but we're not there yet. I am interested to see how new content will be rolled out.

 

[FitSaxe]

iscovered there's really no way around it - I really need something like the FitTower in order to do barbell bench presses. Tried with no success to heft a barbell from the floor across my torso to do some 1RM testing of an incline bench press yesterday. Just was not going to happen unless I wanted to really risk injuring myself. Might have been a little more possible if I were lying flat.

For Barbell chest press, there is indeed to way around it. You are right. Especially going all the way from meso 1 to meso 3.

Should you go ahead and purchase the tower you have recently shared, you could use it for more than Barbell chest press.

The list of what you could do can get long. Now if you are a barre queen you could have fun with it! One could use it to improve balance by improving side kick and static chamber kick. There is a way to make the most of this piece of equipment.

• Hip thrust, racking and un-racking the barbell
• Glute bridges.
• Deadlift --- targetting the back mainly.
• Barbell Rows.
• Pull ups --- Variations.
• Stretches.

Dip is also another exercice to add to the list.

 

[Kellyro77]

So an update from my message to CS about the User's Guide not being included. They told me that I was supposed to order them as a "bundle". Well, there wasn't a "bundle" option on the site when I ordered all three Mesocycles.

I sat on their email for a while, weighing if I wanted to put any more energy into it.

Decided the least I can do is ask, so I messaged them this morning telling them there was no "bundle" option on the site when I ordered the series, so asking if they could make an exception.

We'll see.

I mean, if they're completely out of Meso 1 right now, that means no one would be getting the hard copy users guide, and maybe they've now got a big stack of them sitting there going nowhere because there's no bundle option.

 

[Debinmi]

I mean, if they're completely out of Meso 1 right now, that means no one would be getting the hard copy users guide, and maybe they've now got a big stack of them sitting there going nowhere because there's no bundle option.

I'm glad you appealed. I think it would be correct of SNM to provide the User Guide to anyone who purchased the full set, whether as a bundle or by phases, especially since it's still in stock. Of course my opinion means nothing to SNM, but I think it'd be fair for them to provide it since you purchased all at the same time. I did not purchase Xtrain as a set, but eventually acquired them all. I had to pay extra for the User Guide and I was reluctant to do so but acknowledged it was included as a perk for buying the entire set at once. Which is what you did - all at once as how they now sold it.

 

[FitSaxe]

So an update from my message to CS about the User's Guide not being included. They told me that I was supposed to order them as a "bundle". Well, there wasn't a "bundle" option on the site when I ordered all three Mesocycles.

I sat on their email for a while, weighing if I wanted to put any more energy into it.

Decided the least I can do is ask, so I messaged them this morning telling them there was no "bundle" option on the site when I ordered the series, so asking if they could make an exception.

We'll see.

I mean, if they're completely out of Meso 1 right now, that means no one would be getting the hard copy users guide, and maybe they've now got a big stack of them sitting there going nowhere because there's no bundle option.

Sorry to hear you could not get the hard copy. I think if you ask CS would instead suggest the ebook.

I would be very surprised if there was any stack of hard copy "getting nowhere".

Bundle, pack of 3 meso being out of stock, no one is entitled to a free user guide. That is the initial term and condition. Hard copies are just no longer part of the stock.

IMHO what happened is the stock inventory. Bundles were out of stock therefore did not appear in the cart.
Hope you get at least an ebook.

 

[Kellyro77]

I'm almost through all my 1RM testing. Whew. I've got a lot that have yet to finish - mostly leg exercises - in part because I saw some comments from others who've done the series saying that their legs really bulked up in a way they didn't care for. So, I'm going to take legs a little less intensely. Partially, also, because I won't be doing the squat rack exercises in Meso 3.

As I've been prepping, I've been downloading the cards and inputting them into Numbers so I can track things while I work out (don't have a printer, so will need to enter data on my tablet).

I'm currently entering Meso 3 data and I've gotta say I'm a bit boggled seeing that I could potentially be doing 45lb chest flys by this stage at 85%. I mean... um... whaaaaattt?? Holy cow.

I understand my results may be different, too - just depends on what the rest of my progression looks like in Mesos 1 & 2.

Anyone else find themselves surprised when reviewing the weights they're ideally going to be using when they were checking their Meso 3 cards?

 

[FitSaxe]

I'm currently entering Meso 3 data and I've gotta say I'm a bit boggled seeing that I could potentially be doing 45lb chest flys by this stage at 85%. I mean... um... whaaaaattt?? Holy cow.

I understand my results may be different, too - just depends on what the rest of my progression looks like in Mesos 1 & 2.

Anyone else find themselves surprised when reviewing the weights they're ideally going to be using when they were checking their Meso 3 cards?

Yes I am bewildered reviewing my STS cards.
You will hit the chest potential and even more depending on the wheaties consumed. Oh.... Forget all the noise about the "bulk". Strong and defined is beautiful . No one ever get as big as hulk the incredible! ..... Unless one is into......No one ever get that big just following a strength system.

Well..... I did NOT need to purchase bigger size clothes after completing STS. Not then, not now and not during my next round. It's just NOT happening, it's a myth . Well it's not happening to many of us. Funnily enough I was slotted myself into a smaller size because some clothes felt too roomy for my liking . Side note..... I am a happy ample-ten size UK. Size 8 and below have never been my goal .

You're going to get stronger. Take care

 

[Debinmi]

in part because I saw some comments from others who've done the series saying that their legs really bulked up in a way they didn't care for.

This created so much controversy back in the day ... some people did complain they felt they were bulking and gaining weight in Meso 1. I don't dismiss this as I think we've almost all experienced the feeling of inflamation (DOMS) and the resulting fluid retention from our bodies rushing to repair and rebuild muscle. That is usually temporary thank goodness. However, some people do get bulkier than they want to & that's understandable - everyone's preference for aesthetics can be different. Some people only train legs with light weights or pilates or barre; some only train with heavy weights. I prefer a mix. One thing STS will do is help you learn is how your body responds to the various types of training. You might consider keeping monthly body measurements so you can gauge how your body is responding to the three phases. Some people don't like to track metrics and prefer to go by how they feel and how their clothes are fitting. If you feel some "swelling" or bulk building, watch your refined carb intake (they cause water retention too) and be sure to drink water (or an electrolyte mix) to help flush out the latic acid buildup. And be sure your protein intake is sufficient.

I'm currently entering Meso 3 data and I've gotta say I'm a bit boggled seeing that I could potentially be doing 45lb chest flys by this stage at 85%. I mean... um... whaaaaattt?? Holy cow.

I understand my results may be different, too - just depends on what the rest of my progression looks like in Mesos 1 & 2.

Results will probably change as you adjust your calculations each week. Meso 3 has like 6-8 reps, so you put forth a great effort for a short burst, then a long rest. It's probably my least favorite phase. You certainly feel the work, but it's over quickly, then you wait.

 

[Hazlady]

in part because I saw some comments from others who've done the series saying that their legs really bulked up in a way they didn't care for.

I did the squat rack version, and my legs didn't bulk up. When I did STS 1 last year, I actually lost 3kg during the Meso 3 phase.

Meso 3 has like 6-8 reps, so you put forth a great effort for a short burst, then a long rest. It's probably my least favorite phase. You certainly feel the work, but it's over quickly, then you wait.

I only found the Legs portion using the squat rack to have the full 3-minute wait between sets. Not sure about the non-squat rack version. For the upper body Cathe alternates between the body parts so the rest period between exercises is shorter. So, for instance, for shoulders, biceps, triceps, you do the shoulder exercise, and it will be about 3 minutes before you repeat that exercise but in between you work the biceps and triceps. From memory the rest periods between exercises are just under a minute. I find this one the hardest of the Meso 3 workouts because even if the targeted muscle group isn't being worked, I am still holding weights for each exercise, so I notice it in my forearms and grip strength. For chest and back the rest period between each chest exercise and back exercise is just under 1.5 minutes.

For me Meso 1 is my least favourite phase.

 

[Kellyro77]

I'm definitely curious to finally experience the series and see what I think of it as a whole (and what my body thinks of it!).

I start Monday. This is definitely the most prep I've done for any series because, frankly, none of her other series requires much prep, aside from making sure you've got the right equipment.

Will be interesting seeing what I think of it as someone whose done XTrain and STS 2.0 before ever touching STS - maybe some things won't be such a big epiphany to me when it comes down to weight training, rest periods, etc.

I've taken some of what I learned from STS 2.0 to apply extra rest/recovery days during the week. I'm not cramming in cardio every single day between weight days and only resting 1 day a week. Instead, I'm alternating between having two rest/recovery days one week, then three the next - rinse and repeat. As well as resting a week as suggested between each Meso (excited to be taking a full rest week after 4 weeks of activity, because usually I rest after 6 to 8 weeks). I've still got cardio scheduled every week, but some weeks it may be just 1 day of cardio while other weeks have 2. (That's not counting the cardio I'll get from the Leg days).

My rest/recovery days are where LMR and LMRE will get to be utilized.

When I come up at the end of Meso 3, I'm also weighing doing the 5 weeks of body parts workouts from STS 2's 12 week rotation afterwards.

 

[Kellyro77]

You might consider keeping monthly body measurements so you can gauge how your body is responding to the three phases. Some people don't like to track metrics and prefer to go by how they feel and how their clothes are fitting.

I'm in the latter category of people you describe when it comes down to tracking. I've spent too much of my earlier years being abusive to myself by measuring and weighing to try to fit into our society's toxic picture of what women are "supposed" to look like.

I've fortunately moved on from that and now I do this work not to measure up to impossible physique standards that I've set for myself, but to just feel good - so I can enjoy my life. Go on hikes without feeling like I'm going to die half way up a steep hill. Lug heavy objects around if needed. Go down onto the floor and get back up without any effort.

I remain in awe of people out there who can objectively track their measurements and weight with calm detachment and do not beat themselves up if they see a number going in the opposite direction they'd like. That's not me, though.

If I slim down at all from this, it's just an added bonus of the work I've been doing, but not the reason.

 

[FitSaxe]

For me Meso 1 is my least favourite phase.

same here

I do own the Full 41 disc of STS collection because from the day I decided to add STS to my collection I knew I wanted to try both squat rack and plyo. I did both because I wanted to try both and I believe in cross training. I need to try and do various to keep myself moving and happy. I love plyo. Not just the feeling of explosif moves but also what it does aesthetically. The look result is temporary. The fluid retention is temporary. That is what people refer to as the "bulk"

Many here complained about the rest period during meso 3. I did not found it too long. What I do is select the adequat weight to earn the rest period. It is the same for meso 2, during plyo and those triset I do sweat and get winded throughout the workout. It is not a promenade/walk to the park. Today I did LMR2 bonus download for 10 reps. Yes I selected the adequat weight to earn the rest.

That said and reading various post here above, we are all differents. We all have different expectations embarking into programs. I think we all need to match programs to expectations. Aesthetics and fitness expectations. Each their own. IMHO, many women are struggling to make peace between aesthetic expectations and what they actually need for their own health.# just saying.