STS is only 3 dys per week?

[Gobias]

I have started doing my 1RM so that I can hopefully start STS in July. I see that STS is only 3 days per week. Is 1 day per week for legs enough? I guess I am just used to doing upper body & lower body 2 times each per week. After reading all the posts about results, I am assuming the 3 days is enough.

Is it recommended to just do cardio (NO WEIGHTS) the remainder days? With a total rest/stretch day?

I won't know what to do with the extra time if I don't need to do weights 4 days per week!

This is my usual schedule:

Sun - Stretch/yoga/something relaxing

Mon & Wed - Lower body weights + Cardio

Tues & Thur - Upper body weights + Cardio

Fri & Sat - Cardio (usually an activity - hike, bike ride, kayak or a DVD)

 

[Fit_mommy]

Most of the STS work outs are close to or over an hour in length so I don't know how much, if any, extra time that would leave you but feel free to add in extra cardio after the weight work if you want. That's what I do on one or both days of the weekend to bring the cardio up from 3 days to 4 or 5. I need the extra cardio though. You may not.

Yes, working each bp once per week with STS is enough but many will add on a 2nd leg day-normally some type of endurance work. I know I do. I will usually do something along the lines of BBL, Tonique, Cathe's lower body floor work, etc on the 2nd leg day. As a rule I do not lift heavy with that 2nd work out. After hobbling around with DOMS for 1 to 3 days after every STS lower body work out I honestly have no desire to lift heavy again until the next STS legs disc comes up in the rotation! LOL

Sorry if I rambled here but HTH a bit!

 

[DixieGirl]

I'm also planning to start STS in July so I don't have much expertise on it but I'm finishing up Supreme 90 right now and it's also 3 days of weights a week. I have supplemented w/ drop sets (mostly arms) on my cardio days b/c I wanted a little more weights than just the 3 days too. I'll be interested to see what the STS vets say about this though I imagine it's a tough enough w/o that the 3 days are plenty.

 

[ricklyk1]

I'm only halfway through Meso 2 right now, so i'm not a STS vet, but i'll share my experience in the off chance it is helpful. Like you, I worked my legs twice a week prior to starting STS. Since starting STS, i'm only working my legs (technically) once a week. The STS leg workouts are TUFF STUFF! Like Wendy, I always have DOMS for 1-3 days following an STS leg w/o (it's a good hurt right? ). As a result, I don't add on an extra day of leg work. I DO try incoporate each work a cardio workout that hits the legs as well - Low Max, Intensity, Imax 3, etc. I know these are not technically "leg workouts" but boy my legs are often shaking by the time I get to the end! As for my results, my DH told me just recently that since starting STS my legs are "looking good"

Also, just to give you a general idea, here is my STS schedule:

Sunday: STS + 30 mins cardio
Monday: Cardio (1 hour)
Tuesday: STS
Wednesday: Cardio (1 hour)
Thursday: STS
Friday: Rest/Stretching
Saturday: Long Cardio (1 - 1.5 hours)

HTH and good luck with STS!!!

 

[DirtDiva]

I am doing STS for the 4th time and currently on Meso 1. I have to say this first though...every time I do it I wonder why I bother with anything else, I love it so much!

The three days I do STS, its in the morning. I will usually do some sort of cardio in the afternoon/evening that involves cycling outdoors (now). This is why I love this system, it takes away all the decision factor and does such a good job at keeping my muscles popping, I can focus on my sport. The days off of STS, I swing kettlebells in the morning and then the same thing happens in the evening, I'm riding.

I don't think you should be afraid of tacking on whatever you can handle. Last winter, I did a full body workout on one of the days off, any of Cathe's full body dvd's would work here. I would do kettlebells on the next day for cardio. Listen to your body and if its tired and achy, let it rest.

 

[tralaiven]

the weights for legs only one day a week put me off too...but I generally try to supplement with an extra leg workout. Sometimes I also do an extra upper body...and always do cardio on my days off.

 

[Gobias]

Thanks Everyone.

I think I will do STS on M-W-F. If I feel I need/want another leg workout on Thursday, I will add it on. Or maybe do an intense leg cardio (like Imax with all the plyo jacks)