STS SYSTEM
- Thread starter bobd
- Start date
zellybelly
Cathlete
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.
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.