STS Sequence
- Thread starter Fembot40
- Start date
Cathe Friedrich
Administrator
Hi Fembot40! We recommend doing the program in its entirety at least one time through to get the full benefit of the STS program. After you have done it at least once ( or as many times as you prefer) it is totally acceptable to do it in various other ways. This would be considered using an undulating method of training which also brings about excellent results. STS is after all "shock training system" and what better way to continue to shock your body then by shaking up your routine. So go for it!
Just a side note to those who may be reading this and wondering if it's still ok to keep repeating STS as is... the answer is yes! No matter how you slice STS you will have amazing results each and every time you do it!
Just a side note to those who may be reading this and wondering if it's still ok to keep repeating STS as is... the answer is yes! No matter how you slice STS you will have amazing results each and every time you do it!
CeciFifi
Cathlete
Hi Fembot40,
I have been doing my own heavy rotation lately and added meso cycle 3 into the mix. STS is so versatile to me. Each individual workout stands alone as a great workout. This morning I did Plyo legs disc 26 - wow. Forgot how great and fun that is - with a huge cardio effect. I have never done my 1 RM (just can't be bothered) yet still achieve visible results. P.S. I did STS all the way through last year and really liked having a set program to follow without having to figure things out myself.
good luck.
I have been doing my own heavy rotation lately and added meso cycle 3 into the mix. STS is so versatile to me. Each individual workout stands alone as a great workout. This morning I did Plyo legs disc 26 - wow. Forgot how great and fun that is - with a huge cardio effect. I have never done my 1 RM (just can't be bothered) yet still achieve visible results. P.S. I did STS all the way through last year and really liked having a set program to follow without having to figure things out myself.
good luck.
Fembot40
Cathlete
Now that I'm 100% committed to the heavy portion of STS, I'm really looking forward to MESO 3. I have one more week of MESO 2, and it seems the second portion of this cycle is really shoveling on the DOMS, which makes me sooo happy. My mom was just diagnosed with cancer two weeks ago, so life has really been turned upside down. I could cry with how grateful I am to Cathe. This system is keeping some normalcy in my life, which is exactly what is needed right now. Thank you Cathe!
susanzabo
Cathlete
Hi CeciFifi - I haven't done STS yet because of those 1RM tests. I am overwhelmed by it. I know it's so important to do, but I am struggling to squeeze them into an already busy life. Someone else on the forum gave me the great idea to just do the 1RMs for week one and test for the additional 1RMs throught the following weeks as needed. That sounds reasonable but I am curious how you managed to do the program with no 1RM tests?
I already know that my legs can handle much more weight than I am able to lift over my head. In addition, even with a squat rack, I have a bad lower back so I know I won't be able to come anywhere near 60-70% of my max without serious injury. That is another reason I have stayed away because I am fearful I won't see the results in my lower body - the only place I really want to see results
Susan
CeciFifi
Cathlete
susanzabo (szuszana szabo?)
I just couldn't commit to the whole 1RM thing so I approached the program with the intention of reaching failure at the number of reps cathe was doing e.g. 16 reps for me meant a lighter weight, 12 reps a heavier weight and 8 reps (meso 3) an even heavier weight like 30 or 35 pounds for a one arm row. This worked for me cos I have a pretty good idea at what weight I will reach failure depending on the workout e.g. muscle endurance, strength etc... Does that make sense?
Using Meso 3 + gym styles/slow and heavy and 4DS over the last four weeks have allowed me to see sudden changes on my body - shock training as Cathe calls it I guess (???).
I know STS is a structured program but I have commitment issues when it comes to any rotation so freedom to do as I please is important to me. STS allows you to use the workouts at will 'cos each workout is great in and of themselves. It is such a great deal - in my opinion. But folks here told me this before buying. I have P90X and like it a lot but just always reach for Cathe. My DH reaches for Tony instead. I hope that helped.
I just couldn't commit to the whole 1RM thing so I approached the program with the intention of reaching failure at the number of reps cathe was doing e.g. 16 reps for me meant a lighter weight, 12 reps a heavier weight and 8 reps (meso 3) an even heavier weight like 30 or 35 pounds for a one arm row. This worked for me cos I have a pretty good idea at what weight I will reach failure depending on the workout e.g. muscle endurance, strength etc... Does that make sense?
Using Meso 3 + gym styles/slow and heavy and 4DS over the last four weeks have allowed me to see sudden changes on my body - shock training
as Cathe calls it I guess (???).I know STS is a structured program but I have commitment issues when it comes to any rotation so freedom to do as I please is important to me. STS allows you to use the workouts at will 'cos each workout is great in and of themselves. It is such a great deal - in my opinion. But folks here told me this before buying. I have P90X and like it a lot but just always reach for Cathe. My DH reaches for Tony instead. I hope that helped.
Gibbee
Cathlete
CeciFifi said:susanzabo (szuszana szabo?)
I just couldn't commit to the whole 1RM thing so I approached the program with the intention of reaching failure at the number of reps cathe was doing e.g. 16 reps for me meant a lighter weight, 12 reps a heavier weight and 8 reps (meso 3) an even heavier weight like 30 or 35 pounds for a one arm row. This worked for me cos I have a pretty good idea at what weight I will reach failure depending on the workout e.g. muscle endurance, strength etc... Does that make sense?
Using Meso 3 + gym styles/slow and heavy and 4DS over the last four weeks have allowed me to see sudden changes on my body - shock training
I know STS is a structured program but I have commitment issues when it comes to any rotation so freedom to do as I please is important to me. STS allows you to use the workouts at will 'cos each workout is great in and of themselves. It is such a great deal - in my opinion. But folks here told me this before buying. I have P90X and like it a lot but just always reach for Cathe. My DH reaches for Tony instead. I hope that helped.
Quick question for you..
Did you do a week each of m3, sts, 4ds and gym styles?