STS - Six months

[looking good]

Hi Cathe,

I have been thinking along with others to do the STS six months...repeating each week twice.

2 Questions....when would you insert a rest week after you completed all 3 weeks twice? so after the sixth week?

For us who are thing of dedicating ourselves to the six months do you think we will see bigger gains.

Thanks.....I can't wait for the dums....

FYI....I just got your weighted vest and used it with Butts and Guts and let me tell you I felt my butt muscle talking to me for a couple of days!! thanks for that....

Therese

 

[lina9496]

STS over 6 months

Hi Therese, I am planning on also doing STS over an extended period. I will definitely do Mesocylce one over 2 months. I have strong suspicion that I will not be able to get through the entire workout without feeling over-extended or over exerted. Then I will take one week off and start Mesocycle 2. Maybe by that point I will have enough strength gains to follow the program as prescribed.
Good Luck to you.
Lina

 

[zellybelly]

this is how Cathe says to do the 6 month rotation:

Yes, it is true that I originally intended STS to be a 6 month rotation but after realizing that most people wouldn't be able to commit to something that long I changed it to 3 months. But I do recommend the 6 month plan most especially if you are new to weight training, or don't currently weight train more than 2 times per week. That being said, if you want to do it as a 6 month rotation feel free to. You might even want to do it as a 5 month plan, as Mesocycle 3 is pretty straightforward and doesn't fluctuate the way the others do.

So if you were going to do the 5 or 6 month plan, here is what to do:

Mesocycle One:
All of week one from Mesocycle One and repeat week one
All of week two from Mesocycle One and repeat week two
All of week three from Mesocycle One and repeat week three
All of week four from Mesocycle One and repeat week four

Take one week off after you have completed these 8 weeks of Meso One.

If for some reason you feel fatigue sooner, or have unexpected schedule change or have gotten sick, etc, then take off a few days accordingly but get right back on the program.

Mesocycle Two:
All of week one from Mesocycle Two and repeat week one
All of week two from Mesocycle Two and repeat week two
All of week three from Mesocycle Two and repeat week three
All of week four from Mesocycle Two and repeat week four

Take one week off after you have completed these 8 weeks of Meso Two.

If for some reason you feel fatigue sooner, or have unexpected schedule change or have gotten sick, etc, then take off a few days accordingly but get right back on the program.


Mesocycle Three: optional to do 4 weeks or 8 weeks of this mesocycle

All of week one from Mesocycle Three (and repeat week one optional)
All of week two from Mesocycle Three (and repeat week two optional)
All of week three from Mesocycle Three (and repeat week three optional)
All of week four from Mesocycle Three (and repeat week four optional)


Take one week off after you have completed these 4 or 8 weeks of Meso Three.

If for some reason you feel fatigue sooner, or have unexpected schedule change or have gotten sick, etc, then take off a few days accordingly but get right back on the program.

Congratulations....You are done

Repeat again if desired (only as 3 month rotation if you did 5 or 6 months previously, since now you are acclimated to the workouts)....or feel free to do other rotations/workouts and pick up STS down the road again.

 

[ladysaraii]

I plan on doing a 6 month rotation, but I wont be scheduling rest weeks ealy in the program. Due to work/travel, I'll have a couple of weeks off thrown in there, at one point, I'll have 3 weeks off. I'm try to schedule it close to a break in the Mesocycles, but we'll see how that works out.