Please share your STS wisdom!

[mini-natty]

Hello everyone

I am pretty excited to start my first STS official rotation in May

So for everyone who has done STS, it would be greatly appreciated if you could share your
tips/suggestions/recommendations for newbie's like me .

Thanks so much!!

Natasha

 

[DirtDiva]

I'm trying to think back what it was like the first time I started STS. For sure a little daunting with the one rep max tests and then figuring out how to print and use the Calendar and Workout manager. Once it clicked it was like wild fire! So patience with the first couple of workouts, don't demand perfection from yourself, just relax and enjoy the journey.

Do the one rep max the best you can, if you can't finish them up, or its too much trouble, then put a number in and go off of that, trust me, you can change anything you want later.

I think this is critical though, learning how to then edit your numbers and change them either in the Calendar where you bring up each workout and edit them there, or under STS in the Workout Manager. Anytime I had a change of over a pound I was marking it on the sheet, then I'd collect that week and input the numbers so the next set had the new weights listed. I always printed out fresh sheets and made notes. I've also kept each rotation set of sheets to look back on. Sometimes I would review the moves when I was on the computer through the video snippet that is attached to each line on the sheet before you print it out.

For that day's workout, look over the sheet and try and set up your weights as best as you can. I have several barbells and a pretty good sized gym, so its easy for me to say that. But its a good thing to organize yourself before the workout. Know the weights you are going to be setting up with. Have a towel, water, good light and clear the kids/pets out.

Everyone is going to have their must-have equipment, but I found a weight bench was much better then the step for support and it doubled for a chair.

Don't be afraid to sub things out that don't work for you. For instance, deadlifts for me regardless of my form, give me a lower back twinge if I go as heavy as I know I should. I've subbed seated back extensions with more weight and I have better results. (I have a cable machine.)

Right afterward make sure you get in some good protein.

Make sure you get enough sleep.

Have a really good stereo system and turn it up!!!!!!!!

Have fun with this, if you follow 80 percent of this program to the end, add in the cardio, and eat right you are going to see a whopping change in your strength and attitude.

 

[maryk]

Definitely do the 1 RMs. It seemed daunting at first, but I did all the exercises in Cathe's guide that had 3,4, and 5*. I did the exercises by body part and used that as my weight workout, and it took a little over a week to go through them all. In the workout manager, Cathe has videos of each of the exercises and I found that very helpful. You do have to take a couple of minutes between each exercise since you are lifting heavy. And even though the number of reps you can enter goes up to 20, Cathe says you really should have a weight heavy enough where you can't do much more than 10,

Also, as DirtDiva said, learn to use the workout manager to adjust your weights. Sometimes an exercise came up where I hadn't done a 1RM, or the weight was just wrong and I had to adjust. Once you correct it in the workout manager, all the weights for future workouts will be adjusted.

Good Luck! I just finished Meso 2 and am looking forward to Meso 3, and I have never stuck with a rotation before.

 

[TRSTACIE]

Stations

I found that in some of the workouts -- especially in Meso #1, it was very hard to keep up with equipment changes of Cathe and her crew. I started setting up different "stations" and would just leave everything there. For example, I would set up the bench in an area in the living room and I would just leave it there. All the ball exercises were done in a certain area too. It was the only way I was able to get through a workout without constantly pausing the DVD.

Since you don't have traditional dumbbells (like me!), I would suggest that you look at the weights needed for the workout beforehand and try to plan what weights you are going to need. I would build up dumbbells with the weights that I would be using the most. For the barbell exercises, I would try to load it up so I would only have to add or remove one or two weights at a time.

One thing that I did notice was extra water retention the second week of a Meso cycle. Between that and the TOTM, it seemed like my pant size changed every week!

 

[bpurcell]

I think one of the many reasons that people get such great results with STS is the emphasis on using the right amount of weight. You really want to use the heaviest weight you can to just complete the reps with good form. As the others mentioned, this requires some paperwork and note taking. I found that I depended on 1 and 2 lbs. ankle/wrist weights (used on my wrists) to help me get to the right weight. You don't want to be stuck using a 15 lb. dumbbell when you could go heavier but can't manage a 20. Cathe uses weighted gloves which also work. I picked up the wrist weights at Target. They were inexpensive and good quality.

I think you will love STS. Have fun!

 

[DirtDiva]

I think one of the many reasons that people get such great results with STS is the emphasis on using the right amount of weight. You really want to use the heaviest weight you can to just complete the reps with good form. As the others mentioned, this requires some paperwork and note taking. I found that I depended on 1 and 2 lbs. ankle/wrist weights (used on my wrists) to help me get to the right weight. You don't want to be stuck using a 15 lb. dumbbell when you could go heavier but can't manage a 20. Cathe uses weighted gloves which also work. I picked up the wrist weights at Target. They were inexpensive and good quality.

I think you will love STS. Have fun!

This is so right on! Micro-loading really helps you get to the next increment of weights. I love my PlateMates, I have them in 1.25 and 2.50 pound weight increments. My wrist weights are also perfect for sliding onto the ends of my barbell for micro-loading.

Other gadgets I've used...instead of paper plates or a real glider, I've used a frisbee. I also use my TRX strap for gliding, takes some balance and adjusting the length, but you can definitely get a deep movement with it. (I have this anchored from the ceiling.) Instead of always using a dumbell for stepping up on the platform, or various other exercises, I'll use kettlebells for a different feel. To keep your high step or long step from creeping backwards when doing elevated lunges, put your heaviest dumbell behind it, I use my heaviest kettlebell. I hate it when my foot seems to push the whole thing backwards and suddenly I'm completely stretched out. I can't think of anything else right now, but they'll pop up in my mind and I'll go...oh yeah...forgot that one.

 

[mini-natty]

Thank you ladies for taking the time to give such wonderful pointers/tips. With your responses, along w/support from the terrific gals from my check-in's, I feel confident and ready to tackle this great program! It can be very overwhelming for a newbie

Much appreciated!

Natasha

 

[cokonkel]

It does seem overwhelming at first! The attitude I took with STS is I don't have to get it perfect the first time. I figured I'm going to have this set forever so I will always be able to come back, do it again and perfect things as I go along. That took the pressure off and allowed me to just get started. I tweaked things as I went and now that I'm doing it a second time things are really clicking. Getting familiar with Cathe's workout manager is really helpful. I know you aren't crazy about paper work but once you get into it it's really pretty cool the way Cathe has provided the workout manager for us! It's pretty slick how you can do the 1RM, check the video clip on there showing the move and adjust weights as you figure things out. Like mark said, definitely use a heavier weight when doing the 1RM so that they are more accurate. The first time I did it, I used weights that were too light and I would end up doing 15 or more reps with a particular weight and it turned out to be inaccurate once I got into the program.

Have fun!!

 

[bethj]

The workout manager has been vastly improved since it came out and is really great for previewing the excercise and making adjustments to your 1RM by simply entering the weight you used for the exercise. When I think of all the hours I could have saved if I'd had the new version from the get go!
Someone mentioned plate mates, which are in 1.25 increments. I used the pace weights which are half pound magnets. I find these more versatile since I can put one on each end of a dumbell to increase the weight by 1 pound total. It makes the dumbell more balanced that way. For shoulders, bis and tris, I find one pound increments pretty helpful since I am weak in those areas.
Beth