One Body Part a Week...mental block

Worknprogress

Worknprogress

Cathlete
I just started STS and will be doing the 3 1/2 month rotation. 3 of the other days, I will do cardio and then have one complete rest day off.

I am struggling with the one body part a week approach in the STS program. I know for heavy lifters they do that but Meso 1 is endurance weight training from what I am understanding and the heavy lifting will come in Meso 3.

My weight training approach has always been working upper body parts twice a week (legs once) so I can't help but think that maybe I should stick an upper body weight workout on the day I do the STS leg disc.

But I know that is not how the program is designed and I know Cathe knows exactly what she is doing. This is just a mental block for me.

Did anybody else struggle with the one body part a week? And how pleased were you with the results when you finished?
 
I did, but figured Cathe knew what she was doing, so I stuck with it and got good results. Also, just bc Meso 1 is lighter weights, doesn't mean its easy. 15 reps can be an awful lot sometimes;) Plus, the 1st time I did STS I got some wicked DOMS, especially in my lats from all those pushups. Not sure I would want to work my parts more than once a week. The DOMS aren't so bad this time around. I'm just about done w/ Meso 1 again, doing the 6 month this time, and I can say once a week is quite enough, thankyouverymuch!

Nan
 
I struggled with this concept too! I am a firm believe now though. In fact, I have been sticking to the concept post STS and have been very happy with results. Just give it a try. You'll be very surprise. I found that I was soooo sore after each workout that I couldn't even think about doing that muscle group again!

Heather
 
Debbie, you will get better results working like STS has you work. Working one body part a week is really all you need to do. Your muscles need time to recover in order to grow and lean out. Just follow it, you will love it and the results.
 
It took me awhile to get used to this concept too; I had a similar workout schedule to yours. When I thought about it though, I probably didn't spend as much time on each muscle as I do with STS, I definitely didn't experience the same DOMS as I do on STS, and I know I wasn't lifting as heavy as I have been on STS (even during the endurance workouts). I'm confident that the STS program with cardio on the 3 "off" days is a good way to go, no extra weight lifting necessary!
 
I struggle with that, too!! I do one full body or circuit training a week...it makes me feel "even"...a bit Type A, I know. But, it helps me know that I can finish out my week hitting my whole body.
 
I wouldn't do a 'one-body-part-a-week' rotation either. But a "one-body-part-per-day, each once a week' rotation like STS works very well for me. ;)
 
Hi-
Embrace it, embrace it.. it will do very nice things for your body, really!!! :)

Several years ago, I used to be a firm believer that you needed to work each bodypart at least 2x/week. Then, when Slow and Heavy came out, I tried doing one bodypart from each of those workouts + a cardio and the results were amazing! I gained a ton of definition and really changed the way my body looked. It works well for me on any type of weight training concept: heavy weights/low reps, lighter weights/high reps, etc.

Now, that's pretty much my standard rotation. I don't have STS ( I go to the gym to lift now so I couldn't justify buying it) and the one bodypart/day concept is still working great for me.

I love it because you can really focus on exhausting that one bodypart every which way. Then, when that bodypart is done, mentally it is nice to know that you are done with your weight training for that part for the week and that you have a whole week before you have to think about it again!

The downside is that you have to commit to 6 days/week of weight training. That part can be hard, but if you can swing it at least for awhile, I would highly suggest it.

Take care, Lynn M.
 
kathryn said:
I wouldn't do a 'one-body-part-a-week' rotation either. But a "one-body-part-per-day, each once a week' rotation like STS works very well for me. ;)
Click to expand...

Technically you are working one body part a week. In STS you do Chest, Shoulder and Triceps, but only once that week. Same with Leg, Back and Biceps.

Just thought I'd clarify if anyone was confused.
 
Fitnessfreakk366 said:
Technically you are working one body part a week. In STS you do Chest, Shoulder and Triceps, but only once that week. Same with Leg, Back and Biceps.
Click to expand...

Actually, that's working each body part once a week, which is a different animal all together.

Working "one body part a week" would be working chest week 1, back week 2, shoulders week 3, etc.

I know others have used the term "one body part a week" for 1-time-a-week splits, but it's semantically incorrect.
 
kathryn said:
Actually, that's working each body part once a week, which is a different animal all together.

Working "one body part a week" would be working chest week 1, back week 2, shoulders week 3, etc.

I know others have used the term "one body part a week" for 1-time-a-week splits, but it's semantically incorrect.
Click to expand...

Kathryn, I don't want to get into a heated discussion about this, but I'm just curious.

Who works one body a part a week as you say above? I've never heard of anyone working chest on week 1, back on week 2, shoulders on week 3, etc. It would take 6 weeks just to work your entire body once. That doesn't make any sense. What do you do the rest of the week?
 
When I did STS, I did work legs twice, doing upper, then lower, then upper, then lower, and that worked really well for me. On Meso 3, I did the heavy work the first leg day and the plyo the second leg day, and loved that.
 
I guess I just said it wrong:confused: but since everybody knows how the STS program is set up, I don't think anybody could misunderstand what I meant.
 
Fitnessfreakk366 said:
Kathryn, I don't want to get into a heated discussion about this, but I'm just curious.

Who works one body a part a week as you say above? I've never heard of anyone working chest on week 1, back on week 2, shoulders on week 3, etc. It would take 6 weeks just to work your entire body once. That doesn't make any sense. What do you do the rest of the week?
Click to expand...

NO ONE does, LOL, which is why I have issues with the terminology "one body part a week" (which WOULD describe that 'makes-no-sense-at-all" type of program).

THAT (using that term) is what doesn't make sense. ;)

(Just my OCD language professor side kicking in! I'm letting it drop now.)
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top