What After STS for Muscle Definition?

S

Stacy

Cathlete
Hi, Cathe! I hope you can find time to answer my question. After finishing STS I have definitely gained some serious muscle strength but have not gotten the definition and aesthetic look I wanted. This has more to do with my body type (picture a football player who is big and strong but not necessarily lean and cut looking).

What do you recommend doing as a follow up to STS to help achieve a more defined look? I know diet is very important, but is there a certain type of workout I should be doing to help achieve my next goal? Total body? Circuits? Metabolic workouts?

Thank you for your time and input :)
 
I'd love to hear from Cathe on this one, too.

Stacy - I've just finished 8 months on STS, and, since I'm doing the Body Building Rotation, I've moved on to Gym Styles. I decided to do the Jan 2014 rotation, as that was mostly Gym Styles. I must say that my body is responding already! (It's only been a week.) Loving the look I'm getting.

Justine
 
 
Last edited:
I was actually toying with the idea of combining the Timesaver premixes from Gym Styles and LIS workouts. I was thinking maybe shorter strength workouts may allow me to lift heavier and free up some time for some short bursts of cardio. Pondering..
 
Hi ladies, I hope Cathe give answer, but untill she answer I'm doing STS meso2 with 2 days legs addin squat racks, and 15min cardio on weights days on cardio days goin to be like Kick, punch and crunch, Kick max. I looking fordefinition and I hope I goin to get it. :rolleyes: We continium wait for Cathe advice.
 
Mariposa1973 said:
Hi ladies, I hope Cathe give answer, but untill she answer I'm doing STS meso2 with 2 days legs addin squat racks, and 15min cardio on weights days on cardio days goin to be like Kick, punch and crunch, Kick max. I looking fordefinition and I hope I goin to get it. :rolleyes: We continium wait for Cathe advice.
Click to expand...

Hi,

Your plan seem fine as far as your quest for definition is concerned;):D
With a portion of clean and healthy nutrition of course.
Meso 2 is fun fun;)
Happy double wave;)
 
Justinef said:
I'd love to hear from Cathe on this one, too.

Stacy - I've just finished 8 months on STS, and, since I'm doing the Body Building Rotation, I've moved on to Gym Styles. I decided to do the Jan 2014 rotation, as that was mostly Gym Styles. I must say that my body is responding already! (It's only been a week.) Loving the look I'm getting.

Justine
Click to expand...

I am also doing the Body Building rotation. That will keep my busy until August 15, lol. I am in M3 Week 4. Congrats on your results. I need to check out the Jan rotation.

Belinda
 
Last edited:
Belinda - I'm Week 3 of Jan 2014 rotation, and still loving it! One I will certainly do again.

My next problem is the 'two weeks Low Impact Series'

I have no idea where to beging putting those together. I wonder what the thought process was behind putting it in after gym styles. More cardio and less weights? Just a change of routine? What are other people doing / done for this part of the body building rotation????
 
Maybe more calorie burn but maintenance for weight/strength as LIS does have quite a bit of compound moves using weights. Maybe a good mental break too (??)
 
Justinef said:
Belinda - I'm Week 3 of Jan 2014 rotation, and still loving it! One I will certainly do again.

My next problem is the 'two weeks Low Impact Series'

I have no idea where to beging putting those together. I wonder what the thought process was behind putting it in after gym styles. More cardio and less weights? Just a change of routine? What are other people doing / done for this part of the body building rotation????
Click to expand...

I kinda was wondering that too? I ask Cathe on FB, still waiting for an answer:eek: So hopefully Cathe will answer soon….I almost assume it's all weight training, since it's a bodybuilding rotation? The 4DS is easy to figure out. What about the Shock cardio?
 
bayerngirl said:
I kinda was wondering that too? I ask Cathe on FB, still waiting for an answer:eek: So hopefully Cathe will answer soon….I almost assume it's all weight training, since it's a bodybuilding rotation? The 4DS is easy to figure out. What about the Shock cardio?
Click to expand...

Ladies, you have made me think of the reason behind too:):):)
The thread is getting more interesting to read;)

Keep your questions coming:)
 
Last edited:
Justinef said:
Belinda - I'm Week 3 of Jan 2014 rotation, and still loving it! One I will certainly do again.

My next problem is the 'two weeks Low Impact Series'

I have no idea where to beging putting those together. I wonder what the thought process was behind putting it in after gym styles. More cardio and less weights? Just a change of routine? What are other people doing / done for this part of the body building rotation????
Click to expand...

Hi, after STS, I did January rotation and one month of Low Impact now STS m.
 
Justinef said:
I was kind of hoping you might know about this, Nathalie!!!

Let's hope Cathe answers.

Perhaps I should ask in a new thread.
Click to expand...

Hi Justine,

My understanding of Cathe's bodybuilding rotation is keep variety sticking to the principle of building/increasing lean muscle.

LIS with Triset weight program does fit in with building IMO. Although some exercise are performed with 60% one rep max, the range is from 60 to 80% which is hypertrophy weight selection range. Triset is a compound isolation program. Cathe's triset contain more than traditional building moves .

From the cardio side;):):) phew, there are high intensity intervals which help producing friendly hormone for muscles growth. Afterburn is the number one for that. Trust I have done this recently and I have felt the aftermath recovery. I had my HR monitor and I did set my heart rate between 70 and 85% and it was bleeping when I my heart rate was reaching the highest zone.

There are other circuit w/o from LIS athletic training, slide and glide, low impact challenge etc... There are many option for rotation. Bonus here is knees do get a break from high impact.


Cathe Friedrich - 4 Common Myths About Low-Impact Exercise

Hope this answer your question and help,
 
Last edited:
Thanks Nathalie! I'm thinking of doing 2x upper body triset and 1x lower body triset per week. LIS has a lot of other leg work in it (especially inner thigh stuff - all those disc burpees :eek:). As it happens, I did Afterburn today. Love that one. The spiderman mountain scalers get me every time!
 
Justinef said:
Thanks Nathalie! I'm thinking of doing 2x upper body triset and 1x lower body triset per week. LIS has a lot of other leg work in it (especially inner thigh stuff - all those disc burpees :eek:). As it happens, I did Afterburn today. Love that one. The spiderman mountain scalers get me every time!
Click to expand...

Justine,

I have just thought about recovering from Afterburn. It does work core and legs;):p therefore it's not a good idea to do lower body triset the day after;);). I am sure you see what I mean:D:D

Kind Regards,
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top