Nabbe47
Cathlete
Loved STS 2.0 and still do because it is the most well structured series; I have ever encountered, very thorough and well thought out program, right on its goals. Thanks Cathe!
I have, however, no intention to repeat it again in its original rotation. It was, for me, highly demanding and too intense. Thanks to Cathe’s concise premixes and chaptering of exercises on the digital files, I managed, using my digital downloads, to create a 28-week long rotation, taking it in a slow motion approach towards achieving the goals intended by STS 2.0 but in a less demanding fashion. The new schedule seamlessly integrate the original STS 2.0 layout totally spanning the 28 weeks.
It has still three phases, each include:
Phase 1 (Weeks 1-6): Lasts exactly six weeks, alternating Giant bilateral and unilateral sets, Single Superset and two Trisets split routines. The goal is to fix muscle imbalances early on while prepping joints.
Phase 2 (Weeks 7-14): Lasts exactly eight weeks, alternating upper and lower body split routines focused on “One Set Only” express premixes. I am aware that eight weeks is the sweet spot for a hypertrophy block before neurological fatigue sets in!.
Deload (Week 15): Placed logically right after the high intensity Phase 2. After 14 weeks of progressive overload, the central nervous system and connective tissues will need a break. Dropping the heavy lifting here prepares the body to absorb the gains from Phases 1 and 2 and primes for Phase 3.
Phase 3 (Weeks 16-21): Lasts six weeks, utilising the “Mish Mosh” and “Body Parts” express splits. Here I need to acknowledge and thank the marvellous “2 Lazy 4 the Gym” Lady for providing the exact contents of all “Mish Mosh” premixes on her blog. This information is missing both in the user guide and in the digital downloads.
Deload (Week 22): Strategically placed midway through the third phase twelve weeks. Phase 3 relies heavily on “Mish Mosh” isolated body part training (Legs/Shoulders, Back/Biceps, Chest/Triceps). This type of split allows lifting significantly heavier, which causes deeper muscle damage. The idea is that deload at week 22 will prevent from hitting a plateau or causing an overuse injury.
Phase 3 Continued (Weeks 23-28): Lasts another 6 weeks to complete the 12-week Phase 3 target.
Have been using the freeware “Handbrake” for identifying and splitting chapters and “Fast Video Cutter Joiner” for putting together the premixed workouts.
I have, however, no intention to repeat it again in its original rotation. It was, for me, highly demanding and too intense. Thanks to Cathe’s concise premixes and chaptering of exercises on the digital files, I managed, using my digital downloads, to create a 28-week long rotation, taking it in a slow motion approach towards achieving the goals intended by STS 2.0 but in a less demanding fashion. The new schedule seamlessly integrate the original STS 2.0 layout totally spanning the 28 weeks.
It has still three phases, each include:
- Three days of Lifting.
- Two days, pairing, one each of, the two Mobility and four Abs workouts for each day.
- One day Active Recovery and Total Body Stretch.
Phase 1 (Weeks 1-6): Lasts exactly six weeks, alternating Giant bilateral and unilateral sets, Single Superset and two Trisets split routines. The goal is to fix muscle imbalances early on while prepping joints.
Phase 2 (Weeks 7-14): Lasts exactly eight weeks, alternating upper and lower body split routines focused on “One Set Only” express premixes. I am aware that eight weeks is the sweet spot for a hypertrophy block before neurological fatigue sets in!.
Deload (Week 15): Placed logically right after the high intensity Phase 2. After 14 weeks of progressive overload, the central nervous system and connective tissues will need a break. Dropping the heavy lifting here prepares the body to absorb the gains from Phases 1 and 2 and primes for Phase 3.
Phase 3 (Weeks 16-21): Lasts six weeks, utilising the “Mish Mosh” and “Body Parts” express splits. Here I need to acknowledge and thank the marvellous “2 Lazy 4 the Gym” Lady for providing the exact contents of all “Mish Mosh” premixes on her blog. This information is missing both in the user guide and in the digital downloads.
Deload (Week 22): Strategically placed midway through the third phase twelve weeks. Phase 3 relies heavily on “Mish Mosh” isolated body part training (Legs/Shoulders, Back/Biceps, Chest/Triceps). This type of split allows lifting significantly heavier, which causes deeper muscle damage. The idea is that deload at week 22 will prevent from hitting a plateau or causing an overuse injury.
Phase 3 Continued (Weeks 23-28): Lasts another 6 weeks to complete the 12-week Phase 3 target.
Have been using the freeware “Handbrake” for identifying and splitting chapters and “Fast Video Cutter Joiner” for putting together the premixed workouts.
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