Suggestions for after STS rotation

WantFit

WantFit

Cathlete
Cathe and fellow STSers,

Next week will be my last week for STS 3 1/2 rotation. I would like to know what you suggest to work out after I finish it. I did see a very nice result. My weight dropped about 8 lbs. Though it does not sound much. But it was really hard for me to drop under 130lbs. I was stucked there for for long. Finally, I had a break thru. Also, I shrank my inches in waist, butt and thigh. I won't want to lose my result.

This is the first time I have been with one rotation for so long. I never could work more than 3 weeks. I am so proud of myself and I really thank you Cathe came out the brilliant program. I think STS works for me was because it sounds like I had to stick with the rotation for so long. Actually I do have my freedom to pick and choose between weight lifting days. That really took out the boring factors.

I am looking for a new start after I finish my 3 1/2 mos rotation. Any suggestion is welcome.
 
Congrats on staying with the rotation! And also great job on your results! How motivating!

I would be interested in knowing too, what to do next. I know any rotation Cathe puts out monthly would be great. I'm not sure if one of Cathe's interns could post a list of DVD titles and the rm percentage recommended for a given dvd? I would find that very helpful in continuing on. I know I will lift heavier on any dvd now than I did before STS, but am not exactly sure how much to up it or what percentage to aim for.
 
I'm excited to do meso 1 again, so I'm pretty sure, I'm going to take off a week, then go right back into another 3.5 rotation. If nothing else, if after meso 1 I feel like I want/need to continue with more endurance style workouts, I can change my game plan from there.
 
If nothing new come out, re do STS might be a good idea. I probably will do just like that and will keep cardio in between STS days. I could not do that consistently in my meso 1 or even meso 2 because I was so tired after lifting. But in Meso 3, I felt much better. I can squeez cardio in no much trouble. My body still sore but not that sore like I just started STS.
 
I've been reading in some other threads about re-arranging STS to create a workout using "undulating periodization", and it sounds really interesting. Essentially, you would change your meso every week.

I'm going to seriously think about doing STS this way for my second round.
 
Dela said:
I've been reading in some other threads about re-arranging STS to create a workout using "undulating periodization", and it sounds really interesting. Essentially, you would change your meso every week.

I'm going to seriously think about doing STS this way for my second round.
Click to expand...

That sounds intereting. Could you let me know which threads talking about this undulating periodization? I would love to read about it and prepare for post STS.

Thanks
 
Hi!

Here's a very useful article on the various types of periodization (including undulating):

http://www.tonyboutagy.com/images.2/Article PERIODISATION.doc

Ans here's the thread:

http://www.thecathenation.com/forum/showthread.php?t=261191&highlight=undulating

Although undulating means you change the number of reps and weight load from one workout to the next, the way STS is structured allows for weekly changes.

Please note that a beginner or intermediate exerciser is advised to mix the Mesos on a monthly basis (meaning you do Meso 1 first, then Meso 3 and then Meso 2)

For the advanced exerciser (or those of us who have already gone through STS's linear periodization) the Mesos circulate weekly: one week of Meso 3, one week of Meso 1 and one week of Meso 2.

Have a look, guys, at the thread, the article and the rotation I posted and let me know what you think. :D

Chris.
 
christosz said:
Hi!

Here's a very useful article on the various types of periodization (including undulating):

http://www.tonyboutagy.com/images.2/Article PERIODISATION.doc

Ans here's the thread:

http://www.thecathenation.com/forum/showthread.php?t=261191&highlight=undulating

Although undulating means you change the number of reps and weight load from one workout to the next, the way STS is structured allows for weekly changes.

Please note that a beginner or intermediate exerciser is advised to mix the Mesos on a monthly basis (meaning you do Meso 1 first, then Meso 3 and then Meso 2)

For the advanced exerciser (or those of us who have already gone through STS's linear periodization) the Mesos circulate weekly: one week of Meso 3, one week of Meso 1 and one week of Meso 2.

Have a look, guys, at the thread, the article and the rotation I posted and let me know what you think. :D

Chris.
Click to expand...

Chris,

Thanks for posting this thread. I read the article in your thread links and the discussion brought up before. I am really interesting in this undulating method. My daughter is competitive figure skater. I read a few articles in USFSA website talking about periodisation training schedule to prevent athletes got injure and got them in the prime time for in season competitions.

I have seen good result from STS. I saw my muscles definitions more in my upper body - backs, shoulders and arms. But I haven't seen dramatic changed in my legs yet. I saw one of posts saying she was missing endless lunges and those evil low end squat. I had the same feelings. I had a good leg results before when I used more Cathe's DVDs like Leaner Legs, Muscle Edurance, Pyramids, etc.

This week will be my last week of Meso 3 of 3 1/2 mos STS rotation. I will take a week off, doing kettlebell and kickboxing. Then I will start your undulating rotation. As I build up my muscle and cardio endurance, I will add outdoor run (the weather finally gets better here in Chicago) + leg conditionings from Meso 1 (leg bonus part) and other Cathe's leg conditioning workout. I need to shred more fat in my abdominal and thigh area.

As for your question about how to fit in the legs days. I will do as STS original schedule Meso 1, 3 on Wed and Meso 2 on Tue. I am no expert. I guess the whole purpose is to confuse muscles. This is a way to confuse muscle more. If any one gets more information, please share here with us.

Thank you everyone.
 
christosz said:
Hi!

Here's a very useful article on the various types of periodization (including undulating):

http://www.tonyboutagy.com/images.2/Article PERIODISATION.doc

Ans here's the thread:

http://www.thecathenation.com/forum/showthread.php?t=261191&highlight=undulating

Although undulating means you change the number of reps and weight load from one workout to the next, the way STS is structured allows for weekly changes.

Please note that a beginner or intermediate exerciser is advised to mix the Mesos on a monthly basis (meaning you do Meso 1 first, then Meso 3 and then Meso 2)

For the advanced exerciser (or those of us who have already gone through STS's linear periodization) the Mesos circulate weekly: one week of Meso 3, one week of Meso 1 and one week of Meso 2.

Have a look, guys, at the thread, the article and the rotation I posted and let me know what you think. :D

Chris.
Click to expand...

Hi Chris,

I'm curious why you mixed the mesos, to start with meso 3, then 1, then 2? Is there a benefit to starting with strength first?
 
After recovery week, I am going to finish the month with 4DS and then back to STS doing 1 body part a day.
 
Hi again Chris, I just read the article, and I think I see now why you would want to not only alternate the weeks, but this really shakes it up more by mixing up the mesos.

I'm going to think about this some more, I'll just be coming off of 3 so I'd like to start with 1 or 2 so my thoughts are either:

meso1, meso3, meso2
or
meso2, meso1, meso3

Thank you for posting all this info, I'm very intrigued by this idea, and think it will be fun to try this out.
 
chris, another dumb question. i looked at the rotation, but i dont' get it. what do you do on the days you're not doing an STS disc. do we just pick what we want to do? thanks, cathy
 
drover said:
chris, another dumb question. i looked at the rotation, but i dont' get it. what do you do on the days you're not doing an STS disc. do we just pick what we want to do? thanks, cathy
Click to expand...

I would think to just do cardio like you do now in STS for 3 days a week. So you could use Cathe's sts rotation, or just do your own thing.
 
hi, me again, :). so , how did you come up with the order of the workouts? some weeks the meso's are mixed up and then some weeks they go in order. is there a reason for that or just how it happened?
cathy
 
Hi all!

Cathy (drover) - you basically do the following:

Week 1: Meso 3 Week 1
Week 2: Meso 1 Week 1
Week 3: Meso 2 Week 1
Week 4: Meso 3 Week 2
Week 5: Meso 1 Week 2
Week 6: Meso 2 Week 2
Week 7: Meso 3 Week 3
Week 8: Meso 1 Week 3
Week 9: Meso 2 Week 3
Week 10: Meso 3 Week 4
Week 11: Meso 1 Week 4
Week 12: Meso 2 Week 4

I double checked the rotation I uploaded and it seems ok... Although I used the Squat Rack for the Meso 3 leg workouts (you can use the Plyo Legs instead).
Just don't know if and when we can put a rest week... hmmmm... maybe after every third week?... what do you think?

Chris.
 
christosz said:
Hi all!


I double checked the rotation I uploaded and it seems ok... Although I used the Squat Rack for the Meso 3 leg workouts (you can use the Plyo Legs instead).
Just don't know if and when we can put a rest week... hmmmm... maybe after every third week?... what do you think?

Chris.
Click to expand...

I think I'll keep the rest week after the fourth week.
 
christosz said:
Hi all!

Cathy (drover) - you basically do the following:

Week 1: Meso 3 Week 1
Week 2: Meso 1 Week 1
Week 3: Meso 2 Week 1
Week 4: Meso 3 Week 2
Week 5: Meso 1 Week 2
Week 6: Meso 2 Week 2
Week 7: Meso 3 Week 3
Week 8: Meso 1 Week 3
Week 9: Meso 2 Week 3
Week 10: Meso 3 Week 4
Week 11: Meso 1 Week 4
Week 12: Meso 2 Week 4

I double checked the rotation I uploaded and it seems ok... Although I used the Squat Rack for the Meso 3 leg workouts (you can use the Plyo Legs instead).
Just don't know if and when we can put a rest week... hmmmm... maybe after every third week?... what do you think?

Chris.
Click to expand...

Chris - this is fantastic. Thanks. Article was a good read...seems like you are basing the schedule somewhat on the sample advanced repetition scheme but by alternating weeks as opposed to days in the week given the way sts is structured, correct? I like it because it gives you variety week to week and if muscle confusion is the goal, this should certainly deliver results. I think I will keep the rest week after week 4, similar to some other posters. I might be able to finish this just before leaving for vacation in late August.
What will you do regarding rest week?
P.S. One week to new Sookie book :) we should do a book club chat about it!
 
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ReenaPP said:
Chris - this is fantastic. Thanks. Article was a good read...seems like you are basing the schedule somewhat on the sample advanced repetition scheme but by alternating weeks as opposed to days in the week given the way sts is structured, correct? I like it because it gives you variety week to week and if muscle confusion is the goal, this should certainly deliver results. I think I will keep the rest week after week 4, similar to some other posters. I might be able to finish this just before leaving for vacation in late August.
What will you do regarding rest week?
P.S. One week to new Sookie book :) we should do a book club chat about it!
Click to expand...

:D:D:D Amazon already sent me an email that the new Sookie book is on its way to me!! Woohoo!!!

Actually, the way STS is structured you can only alternate mesos on a weekly basis as opposed to the daily basis the article shows. Unless you want to program you DVD player and do selected chapters of the same muscle group in a given week - and work e.g. back and biceps one week in undulation, then the next week chest, shoulders and triceps, while working your legs every week... But that's too much brain work!!! :eek::eek::eek:

Chris.

In any case, STS is so flexible you can use it any way you want
 
Hi Chris-
I am also going to do an undulating rotation after doing 4-6 weeks of Cathe's other series (one week of each, starting with gym styles).

I absolutely love your rotation! I am also toying with the idea of Week 1 consisting of a Meso 1, 2 & 3, and so on for the next 12 weeks.

I also thought about throwing the plyo legs in there somewhere, either as a second leg per week or as a cardio. I will adjust the cardio accordingly, and still undecided about rest weeks, used to take them off only after three months or so.

What are your thoughts about doing all 3 Meso's per week?
Mari
 
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