Kellyro77
Cathlete
@nckfitheart2009 Is this your first time utilizing STS 2 in full?
Cathe's 12-week rotation from her User Manual (see pg 20) delves into a pretty focused period of body part only workouts for several weeks.
The 12-week rotation kind of ramps you up from full body workouts during weeks 1-3, to upper/lower body workouts during weeks 4-6, and then during weeks 7-12, it's all body parts only workouts, with recovery workouts peppered throughout.
If you want, you can likely just skip straight to weeks 7-12 and just repeat it for two more weeks to get a full 8-week body parts only rotation.
The only drawback to the body part only rotation is that you can tend to lose out on cardio because lower body only gets hit 4 times through that 6-week period if you're using the 12-week rotation. Something to consider if cardio is an important factor to you. (I didn't mind it, personally). I suppose, yes, you can also get your heart rate up lifting heavy with back and chest days, too, but for me, it's not quite as elevated for as long a time as I get with lower body workouts.
Regarding delts, depending on your weight setup, you may hit them quite a bit through the entire rotation. I have SelectTech weights on a rack, and I find my rear delts get pretty worked on the days where I'm doing anything really heavy - lifting the weights out of and then settling them back into their holders again and again hits my delts - the movement is pretty similar to the "hip hugger" moves she does in the Body Parts Shoulders workout.
For me, on the lower body days, I really feel it, because that's when I'm typically hefting around the heaviest weights.
Hope this helps!
Cathe's 12-week rotation from her User Manual (see pg 20) delves into a pretty focused period of body part only workouts for several weeks.
The 12-week rotation kind of ramps you up from full body workouts during weeks 1-3, to upper/lower body workouts during weeks 4-6, and then during weeks 7-12, it's all body parts only workouts, with recovery workouts peppered throughout.
If you want, you can likely just skip straight to weeks 7-12 and just repeat it for two more weeks to get a full 8-week body parts only rotation.
The only drawback to the body part only rotation is that you can tend to lose out on cardio because lower body only gets hit 4 times through that 6-week period if you're using the 12-week rotation. Something to consider if cardio is an important factor to you. (I didn't mind it, personally). I suppose, yes, you can also get your heart rate up lifting heavy with back and chest days, too, but for me, it's not quite as elevated for as long a time as I get with lower body workouts.
Regarding delts, depending on your weight setup, you may hit them quite a bit through the entire rotation. I have SelectTech weights on a rack, and I find my rear delts get pretty worked on the days where I'm doing anything really heavy - lifting the weights out of and then settling them back into their holders again and again hits my delts - the movement is pretty similar to the "hip hugger" moves she does in the Body Parts Shoulders workout.
For me, on the lower body days, I really feel it, because that's when I'm typically hefting around the heaviest weights.
Hope this helps!
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