Suggestions for after STS rotation

Resting Week

Hi, All,

First, thank you Chris for coming out this rotation.

2nd, After I read you guys response to Chris, I have different thinking regarding the rest week. I think I will take a break (rest week) every three week. The reason is if I take rest week every four week like original 3 1/2 rotation, it seems to me will break the patter. For example, you will do week 2 for a week, then take the rest week. If keep every 3 weeks, it will break in the right group, - after you finish week 1, week 2, etc.

Any suggestions?

Thanks
 
Thanks, guys!

I am really still "playing around" with this rotation so all input is welcome!

Mari - It would take a lot of DVD-programming :eek: to squeeze in all Mesos in the same week. You would have to review and select different parts of each DVD disc for a given workout... I think it would be too much trouble, especially with Meso 1 where the exercises are so many...
I think we would get the same results by doing a Meso each week...

WantFit - I think I'm with you with the rest week after every third week. It might break the pattern. Or, I might be thinking of taking a rest week after I finish the first 6 weeks, mid-cycle.

Chris.
 
Thanks to everyone for answering my question -- which was: I have finished the entire STS ... now what? Can't wait to try this new STS Rotation .......
 
i think a rest week is good after 4 weeks too. and, have ya'll just been exhausted doing meso 3? i seem to be so tired, and am having more frequent migraines. i did LIS and HIS cardio yesterday and i had a horrible headache and was sick yesterday afternoon. i don't know if it is the workouts or what. but, i think i really need a total rest week after i finish meso 3. what do ya'll think? do you get kinda pukey after a hard workout? i have had a migraine 3 times this week. that is more frequent than normal.
anyway, just whining to ya'll.

chris, i have been doing plyo legs, and squat rack legs.
cathy
 
Cathy,

Just curious how do you use both Plyo leg and Squad Rack legs? For meso3, I only used Squad Rack Legs.

I was so tired when I was doing Meso 1 & 2. In meso 3, I felt much better. My muscle group still feels sore here and there sometimes. But I can get going without too much discomfort. Tomorrow will be the last day for Meso 3 for me. Then I will take next week off, doing cardio and total body light weight. I will start Chris' rotation May 18.
 
This is a good idea. I am just finishing Meso 1 but the 6months rotation and I have not taken a rest week yet (I am in the 7th week). I am 53 yr/old and my body is REALLY feeling it. It's sending me all kinds of signals that's it's about time to rest a little...LOL
However, I will take a "forced" longer break as I am getting surgery next week and I have no clue how long my recovery will take. Once I'm OK, I plan on restarting Meso 1 and see if "ill do the regular 31/2 month rotation or keep with the 6months one. Depending on when I am admitted Friday, I am hoping to squeeze in my last leg workout (disk 12). I am so proud as this is the first time I ABSOLUTELY don't miss any workout and stick to the calendar on a daily basis. I think Cathe did such a fabulour job with this program. I've never been so pumped up even though I know I'll be saying a few unkind words to Cathe during the workout LOL.
 
Hi Chris-
I figured that doing a hypertrophy, endurance and strength workout per week, which would follow some undulating rotations I have done, at the end of the month you would be doing 4 of each versus 3 of 2 and 1 of the other-, but because of the way the Mesos are formatted that does leave you working some parts twice-course, that would depend on days off and cardio.... Anyway, like you said, it would take a lot of programming!

Cathy- The valsalva maneuver can temporarily cause increased pressure in the head thereby causing what is known as an exertional headache. Also, if you have high BP, that can factor in on it too. May be best to let your doctor know!

I am still deciding on the rest week-I did not do ANYTHING during mine and did not notice any deficits at all in my body-but with a new rotation, I may take a week off every 6-8 weeks since I will be lifting differently.

This was a great program. I haven't lifted this heavy in over 25 years and loved every minute of it, even though I was saying some very unkind things to Cathe quite a bit! ;-)
Mari
 
Mari, something else crossed my mind as I was pondering over an STS undulating rotation (recession does that to you... LOLOLOL I have a shop and rarely a customer drops once in every three days!!!... so I work on my rotations!!!)

How about working one or two body parts per week?

Let's say..
WEEK 1: Chest & Back
Day 1: Strength
Day 3: Endurance
Day 5: Hypertrophy
WEEK 2
Bis & Tris the same way
WEEK 3
Shoulders

And you can work a STS leg workout either on the same day or in-between...

Since STS is a 3-Meso program and each week is split up into 3 DVDs I'm afraid we can't avoid a 3-way undulation breakdown...

Sounds logical?

Chris.
 
Chris-
Ah, recession is a global thing, for sure!:-( But-it does allow time for reflection on rotations!

So, do you mean using all three Mesos in one week using each body part, adding a leg or two wherever you want, instead of a leg week, then starting it all over in 3 weeks?

Mari
 
marih said:
Chris-
Ah, recession is a global thing, for sure!:-( But-it does allow time for reflection on rotations!

So, do you mean using all three Mesos in one week using each body part, adding a leg or two wherever you want, instead of a leg week, then starting it all over in 3 weeks?

Mari
Click to expand...

Yeap! Exactly... one or two body parts per week, either using push/pull (antagonist muscle groups such as chest & back, bis & tris) or synergist muscle goups (such as chest, shoulders & tris and back & bis).

You might intercept the upper body work with lower body, although I'm not sure where you can put cardio... phew!!! :D:D:D

Chris.
 
Undulating Rotation

I just finished up with the 3 1/2 month STS rotation and am thinking about doing the undulating rotation. I see there isn't a rest week anywhere or did I miss something? I'm thinking about going straight into the rotation. Is anyone doing this without the rest week?

Michelle~
 
i am doing the advanced undulated

meso 3 disk 25,27
meso 1 disk 1,2
meso 2 disk 13,14

meso 3 disk 28,30
meso 1 disk 4,5
meso 2 disk 16,18

meso 3 disk disk 31,33
meso 1 disk 7,8
meso 2 disk 19,21

meso 3 disk 34,36
meso 1 disk 4,5
meso 2 disk 22,24

i start on fri so
meso 3 fri,tues
meso 1 fri,tues
meso 2 fri,sun

let me know if i've made a mistake

for lower body i will not do meso,others like b&g,ll,l&g
 
josiespcah6ojsh said:
i am doing the advanced undulated

meso 3 disk 25,27
meso 1 disk 1,2
meso 2 disk 13,14 <---disk 14 is Legs, so you must mean disk 15

meso 3 disk 28,30
meso 1 disk 4,5
meso 2 disk 16,18

meso 3 disk disk 31,33
meso 1 disk 7,8
meso 2 disk 19,21

meso 3 disk 34,36
meso 1 disk 4,5 <---you must mean disks 10 & 11
meso 2 disk 22,24

i start on fri so
meso 3 fri,tues
meso 1 fri,tues
meso 2 fri,sun

let me know if i've made a mistake

for lower body i will not do meso,others like b&g,ll,l&g
Click to expand...

Hi!

Will you be working out with STS 2 times per week doing 1 DVD a day?

If so, and if you start on a Friday here's what your workout rotation would look like:

WEEK 1
Friday: Meso 3 Disc 25
Tuesday: Meso 3 Disc 27

WEEK 2
Friday: Meso 1 Disc 1
Tuesday: Meso 1 Disc 2

WEEK 3
Friday: Meso 2 Disc 13
Sunday: Meso 2 Disc 15

WEEK 4
Friday: Meso 3 Disc 28
Tuesday: Meso 3 Disc 30

WEEK 5
Friday: Meso 1 Disc 4
Tuesday: Meso 1 Disc 5

WEEK 6
Friday: Meso 2 Disc 16
Sunday: Meso 2 Disc 18

WEEK 7
Friday: Meso 3 Disc 31
Tuesday: Meso 3 Disc 33

WEEK 8
Friday: Meso 1 Disc 7
Tuesday: Meso 1 Disc 8

WEEK 9
Friday: Meso 2 Disc 19
Sunday: Meso 2 Disc 21

WEEK 10
Friday: Meso 3 Disc 34
Tuesday: Meso 3 Disc 36

WEEK 11
Friday: Meso 1 Disc 10
Tuesday: Meso 1 Disc 11

WEEK 12
Friday: Meso 2 Disc 22
Sunday: Meso 2 Disc 24


:D
Chris.
 
fitgrl said:
I just finished up with the 3 1/2 month STS rotation and am thinking about doing the undulating rotation. I see there isn't a rest week anywhere or did I miss something? I'm thinking about going straight into the rotation. Is anyone doing this without the rest week?

Michelle~
Click to expand...

Michelle,

Cathe suggests that once you finish STS you must take a week off before moving on to another STS or any other rotation.

You are not missing something ;); I haven't included any rest weeks in the undulating rotation because we are still discussing it here... for me, I would take a rest week mid-cycle (after the 6th week) but people think about a rest week after every third or fourth week. What I was saying was that, since STS is structured around multiples of 3 (3 Mesos, 3 DVDs per week etc) you might consider a rest week after every 3 weeks, so you won't break the training cycle STS is built on. It's because an undulating rotation will use 3 DVDs from each Meso per week... so multiples of 3 is unavoidable....

HTH,
:D
Chris.
 
Hi Chris,
Thanks for the feedback. I'm thinking either rest after the 4th week or 6th week as you mentioned. When are you starting? and will you be doing the rest every 6?

As far as rest ,would doing a couple circuit workouts this week not count? (HIC, CM)

During the rest weeks before I alternated yoga with cardio for the week.

Thanks, Michelle
 
fitgrl said:
Hi Chris,
Thanks for the feedback. I'm thinking either rest after the 4th week or 6th week as you mentioned. When are you starting? and will you be doing the rest every 6?

As far as rest ,would doing a couple circuit workouts this week not count? (HIC, CM)

During the rest weeks before I alternated yoga with cardio for the week.

Thanks, Michelle
Click to expand...

:( I'm still in Meso 2... doing the linear 6 month rotation. It ends on August 1st. Then I'm taking a couple of weeks off for vacation.

I think of starting the undulating rotation on August 31st.

I might stick to yoga, stretch and cardio for the rest week, since a circuit workout falls into the endurance category, and you'll already be doing Meso 1 workouts each week. I'd say, stick to Cathe's advice on rest weeks.


Chris.
 
Hi Chris-
Oooohh, I like it!!!!!
I finished STS, and am taking this week off as a recovery week. Then, I will take the rest of the summer spending a week or so on each of Cathe's other workouts, plus some on my own. I would like to start the undulating around August 31 also. This should give us plenty of time to figure out cardio and legs-I unfortunately won't have access to a squat rack like I had this past month, so I will need to improvise or do the plyo legs.
Good luck with the rest of STS!
Mari
 
Hi Chris

Will you be posting a check in on the check in thread as I would really like to do this undulating STS rotation. I finished sts last week and I'm stuck as to what to do next. I'm missing STS.

Laura
x
 
yes,that is what i meant. my rest week will probably be after the 6th week. then move on to other endurance workouts.sts is costing me alot because i keep having to buy new weights! the placemates really help. thanks for all your help

laura
 
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