One Rep Max for STS

[Timber99]

did you all do the one rep max tests completely before starting?

I have had STS for a while and can never seem to get myself to finish the one rep max test to start the rotation. I typically rip open new workouts, especially Cathe's, but the preparation work is making me hesitate.

I thought about just doing them without it but it's probably not going to do the system justice if I don't just bite the bullet, do them and start. Thoughts?

 

[jbliff]

I didn't do all the 1 rep max tests, just the ones that Cathe rated as 5 star.

 

[cataddict]

This is what I am doing--I'm in week three of Meso 1. I've also had mine for awhile but wanted to have several months where I wouldn't be traveling and interrupt the program. I admit I was also intimidated by the perceived amount of preparation--I've never been a plan-the-rotation-for-an-entire-month type of exerciser so this program is a first for me.

Anyway, before I started the first workout I did the 1 rep max exercises for disc 1 and after that workout I did the 1 rep max for disc 2 and after I did disc 2 I did the 1 rep max for disc 3. The first week was really tough! The weekend before the second week I completed the 1 rep max for the exercises to be done the following week--that was much easier. I think if I were to do it again I would use the weekend before the first week to do the 1 rep max tests for that first week. So each weekend I've been doing the 1 rep max test for the following week and that seems to be working for me reasonably well.

I think that at least you need a guideline as to what weight to use for each exercise and the 1 rep max test helps you do that. The weight switches in Meso 1 are pretty quick and having a target weight amount on the workout card kept me from hitting the pause button too often as I scrambled to change my weights. The workout manager has really been great tool with the workout cards and keeping track of the weights.

Hope this helps!

 

[bitmover]

I didn't do them all, but I did a lot. But, someone in my checkin group did not do them -- she just jumped in and guessed at a weight she thought was right for that many reps. It seemed to work for her -- she just then increased for each meso as prescribed. If it's keeping you from doing the workouts, I'd say do what my friend did.

 

[Stacy]

I didn't do any of the 1 Rep Max's at all and got great results. Meso 1 seemed similar to Cathe's other workouts so I used what I'd normally use or a tad more "just in case" and many times had to back down to my original weight. With Meso 2 I just went heavier, say if I normally do Cathe's bicep work with 10's, I started Meso 2 with 12's. It worked out great!

I never wouldve started STS if I had to do all the 1 rep max's!

 

[PhyllisG]

I did all the 1RM's but if you are just not motivated to do them don't let it stop you from doing the program. STS is great and I am sure you will enjoy it and get results no matter what you do. Just start!

 

[Shoegal]

I'm afraid I'm one of those people whose had STS forever but never did it because the 1RM tests never got done!!! I also usually tear into a new workout - but this has really stopped me completely. I did do 1 week of MESO 1 - I could see the need for the tests - but I also saw that is such a great program. I say do some - start the program and you'll probably be motivated to do the rest. I think I'm going to just start it - I feel bad enough as it is.

 

[caseysmomgo]

The week before I started, I did the 1RM for the first week's discs. Then on the subsequent weekends I'd do them for the next week, like Cataddict described above. At first there are a lot of them, but as the weeks went on, you need to do fewer and fewer 1RM's because your previous ones are used in future workouts.

I didn't do them for the leg workouts, though, and I don't think it took away from my results. I know what poundage I've used in other Cathe leg workouts and went from there. I think there are a few people who didn't do the leg 1RM's and still got good results.

Don't let the 1RM's intimidate you! STS is great, so jump right in and do it!!!

 

[Timber99]

Thanks everyone! I think that I will dive in with what tests I've done and try to get them done on the weekends prior as I go along. That was a great suggestion becuase otherwise, I may never get it started.

 

[pgeiger]

I was the same way. I pre-ordered STS but then didn't start it for over a year because I kept putting off the 1 RM tests. I finally decided I was going to start it at the beginning of the year as my New Years resolution. For the most part I only did them for the 3-5 star exercises and I would do 2-3 a day after my regular workout until I got through it. It did take awhile, but I was glad that I did it because I loved having the workout card telling me what weight to use for every exercise.

Pam

 

[Fit_mommy]

I used my 1RM's as my weight work out. I didn't do 1RM's for lower body bc I will not being doing STS for lower body beyond meso 1 I don't think but I did them for upper and chose a minimum 1 exercise per BP for each work out. I did these work outs 2-3 times per week until I was done. I waited to start the program until they were completed. I didn't do ALL of the 1RMs. I think I went completely thru the 3-5 starred ones though and did some 2's as well. I am finding that finishing ALL of them would have been helpful though and will do them in full next time. If I don't re-test for 1RM's before I do another round I will atleast finish the ones I didn't do this time around.

 

[Gibbee]

You can always just do the 4 and 5 starred exercises - or the 3, 4 and 5 starred exercises and then when you do the workouts, you can judge the others that you don't do as they are often just variations of a previous exercise you have done the 1RM.