Standard rotation or undulating rotation?

[trixie108]

I am currently doing a 3 month CLX rotation, and when I am finished, will be starting STS for the first time !! So my question is, should I follow the standard 3 month rotation at first, then go on to the undulating rotation (or October rotation that incorporates STS), or could I start out with the October rotation? Or does it not really matter? TIA!!!

 

[clothesminded]

Nicole,
I just finished the 3 1/2 month STS rotation as is. I really felt that I needed to do the program as it was planned. I guess my OCD made me decide. I almost think I should have done the 6 month rotation, but I really like how I can now "see" what the workouts are, where I need to improve (strength-wise, eating, flexibility...). So, for the me the 3 month as is worked out perfectly. I will try the undulating rotation sometime next year, prob toward the end since I plan on starting the 6 month rotation in Jan.

HTH- I started to ramble.

 

[mlj83081]

I would definitely do the 6 mo. rotation as well. I started in early Sept, and after seeing multiple posts of individuals wishing that they would have gone with the 6....I did And very pleased that I chose to! I really like doing each workout twice...I take my workouts to the gym, so if I miss something or feel like I could have adjusted my weight I do so for the following week. I do my cardio in the morning with Cathe, and take the STS book to the gym in the evening. I'm juuust about to start Meso2 and my results are amazing already! I saw striations in my shoulders yesterday and almost freaked lol...Good luck with whatever you choose..I just think STS is soo awesome, you'll love it!

 

[christosz]

Nicole,

As Cathe wrote, the undulating rotation is for advanced exercisers or people who have been lifting weights for more than a year. It is very demanding energy-wise and the ultimate shock to your muscles. Doing STS (which is already a magnificent program) in an undulating format is the ultimate weapon!!!

My advice is to do the 6-month rotation, take a break from STS, then do the 3-month rotation and THEN do one of the undulating rotations.

I'm almost in the middle of an undulating rotation and the DOMS REALLY UNDULATE!!! LOLOLOL

 

[jsutera]

Nicole,

As Cathe wrote, the undulating rotation is for advanced exercisers or people who have been lifting weights for more than a year. It is very demanding energy-wise and the ultimate shock to your muscles. Doing STS (which is already a magnificent program) in an undulating format is the ultimate weapon!!!

My advice is to do the 6-month rotation, take a break from STS, then do the 3-month rotation and THEN do one of the undulating rotations.

I'm almost in the middle of an undulating rotation and the DOMS REALLY UNDULATE!!! LOLOLOL

I'm almost done with the 6-month rotation (already did a 3-month) and am DYING to try the undulating version. I think I'm ready for the challenge and the "shock." I may take two weeks off from STS to do a week of all cardio and then a week of cardio and group power just to switch it up and then go back and start the undulating rotation.

My question is - do you think I need more time than that between STS rotations before starting the undulating version?

 

[christosz]

I can't really say how long a break you might need... I guess it all depends on whether you feel overworked doing STS. I took almost 5 weeks off STS (did the 6-month rotation) due to summer vacation and illness.

Now I am knocking off 2 to 4 more reps when doing Failure sets in Meso 2...

In any case, I'd take a week off any kind of strenuous exercise... or even do nothing at all and let my body rest. Undulating the STS Mesos is very demanding and need all the stamina and effort you can muster...

I also won't take any week off during the 3-month undulating rotation; and move each leg workout to the middle of the week, as per Cathe's advice, to get more rest days for each body part...

Chris.

 

[jsutera]

I can't really say how long a break you might need... I guess it all depends on whether you feel overworked doing STS. I took almost 5 weeks off STS (did the 6-month rotation) due to summer vacation and illness.

Now I am knocking off 2 to 4 more reps when doing Failure sets in Meso 2...

In any case, I'd take a week off any kind of strenuous exercise... or even do nothing at all and let my body rest. Undulating the STS Mesos is very demanding and need all the stamina and effort you can muster...

I also won't take any week off during the 3-month undulating rotation; and move each leg workout to the middle of the week, as per Cathe's advice, to get more rest days for each body part...

Chris.

Thanks for the feedback, Chris! I appreciate it. I'm looking forward to giving the undulating rotation a whirl in a couple weeks. Almost done with Meso 3 (two more to go this week) and then will take two weeks off to do a week of cardio and a week of cardio/weights before hopping back on the STS train.