What is your next rotation going to be after STS?

Sorry Chris

I am of no help with your rotation as I am very new to weight training. But having said that I would love to hear what your results are like.

I was planning on getting Gymstyles with my 20% off and then switching monthly between it and 4DS until Shock Cardio comes out and then starting the whole thing over again!.

So what does undulating periodization work towards, or is it another way to confuse the muscles?

Thanks
Heather
 
Heather,

I found the following article while Googling... It's quite thorough and explanatory.

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

According to this article, if someone wants to follow the undulating (or non-traditional periodization model) and are experienced lifters they can modify weights on a daily basis (the structure of STS allows for weekly weight modifications), whereas someone who is new to weight lifting should stick to a monthly weight modification (1 month Meso 1 followed by one month Meso 3 followed by one month of Meso 2).

Hope you find this helpful.

STS has countless modification possibilities!

Chris.

PS I have all of Cathe's weight DVDs (Gym Styles, 4DS, Pure Strength, Slow & Heavy, Pyramids) and I plan on taking a break between STS with rotations made up of these DVDs. You can't go wrong with Gym Styles. It's an amazing series!
 
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Thanks Chris

Information is great. I'm just soaking up as much as I can. I want to get the best use (as many types as possible) from STS!

Heather
 
christosz said:
Somehow my post was half-deleted.. so I'm posting it again...

I'm doing the 5-month rotation (only do Meso 3 once) and take August off for holidays. Then I'll be picking up STS again for a 3-month undulating rotation.
I have been reading about the undulating periodization and here's what I plan to do (I uploaded an STS Undulating Rotation in the Rotations tab). Tell me what you think:

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

Basically, it's one week of Strength (Meso 3) followed by one week of Endurance (Meso 1) and one week of Hypertrophy (Meso 2).

I am wondering about a few of things, though...
1. Should one follow the DVDs as they are or arrange body parts to fall on the same day each week?
2. Should one do legs as they are planned in the STS rotation (3rd day in Meso 1, 2nd day in Meso 2 and 3) or do them on the same day each week?
3. When should a rest week go?

Chris.
Click to expand...

I'm curious how the body parts worked would match up with this rotation?

Never mind. I was looking at the rotation thinking you were mixing meso cycles within one week's workout.
I get it now!
 
I think that I will probably freestyle for a while: one week do splits, another week do circuits, another week full body strength, another week of kettlebells, etc. Mix it all up with cardio, of course. I'll just figure out a rotation one week at a time. It's hard for me to stick to a long rotation, so I will need the break from a structured rotation and just do stuff I love to do. I have tons to choose from, so I will be shocking my body by constantly doing a different kind of workout every single day.
 
christosz said:
Somehow my post was half-deleted.. so I'm posting it again...

I'm doing the 5-month rotation (only do Meso 3 once) and take August off for holidays. Then I'll be picking up STS again for a 3-month undulating rotation.
I have been reading about the undulating periodization and here's what I plan to do (I uploaded an STS Undulating Rotation in the Rotations tab). Tell me what you think:

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

Basically, it's one week of Strength (Meso 3) followed by one week of Endurance (Meso 1) and one week of Hypertrophy (Meso 2).

I am wondering about a few of things, though...
1. Should one follow the DVDs as they are or arrange body parts to fall on the same day each week?
2. Should one do legs as they are planned in the STS rotation (3rd day in Meso 1, 2nd day in Meso 2 and 3) or do them on the same day each week?
3. When should a rest week go?

Chris.
Click to expand...

Chris ~ I think it was one of your posts (from quite awhile back) that initially got me curious about an undulating rotation for STS, so I'm glad to see your additional comments here. Also, I appreciate the link for additional information. I think your three questions are sound and thoughtful, but like lightening16, I don't have any informed input to offer. For myself, I'll probably get clearer on the details as I get closer to starting the rotation. I'd be curious to see what Cathe would have to say ...

Before STS, the rotations I followed were often patterned (loosely) after the undulating-type structure you described. I didn't know what it was called -- more of an intuitive way of designing my rotations (using mostly Cathe's DVD's). I think that's in part why the idea really resonated for me. Glad to see your additional thoughts on the topic here; it gives me an opportunity to say thanks. I get A LOT of great ideas from forum members ranging across myriad topics and don't always gat a chance -- or make the effort -- to express my appreciation.

Take Care, Lori
 
I will finish Meso three tomorrow. I am going to do a ketltlebell rotation for a few weeks and then do STS again. I will do it this time as an undulatiing periodization program.
 
regina said:
I will finish Meso three tomorrow. I am going to do a ketltlebell rotation for a few weeks and then do STS again. I will do it this time as an undulatiing periodization program.
Click to expand...

Hi Regina!
Yours is the first post I've read where someone is finishing STS...just curious what it feels like to be done and what results you've seen.

Michele
 
Well I have finally decided! DH and I will completed Cathe's April 09 monthly rotation beginning on May 18th and then do another round of STS with Cardio for another 3.5 month rotation beginning June 15th. :) Anyone who is interested in another checkin like STS Chicks...let me know. I will be ready for you again in June!
 
chris, i'm kinda confused. when you say change your weight daily, what does that mean? so, if we have completed STS, then it is ok to do this rotation you put up? the other thing is, since we have increased strength, what is the point of doing endurance again? this is too much like a math problem to me, LOL!, and i don't do well with math. any further explaination would be appreciated. sorry to be so dense.
cathy
 
drover said:
chris, i'm kinda confused. when you say change your weight daily, what does that mean? so, if we have completed STS, then it is ok to do this rotation you put up? the other thing is, since we have increased strength, what is the point of doing endurance again? this is too much like a math problem to me, LOL!, and i don't do well with math. any further explaination would be appreciated. sorry to be so dense.
cathy
Click to expand...

Cathy, the way STS is structured you can't really follow what the article says and alternate the Mesos within one single week... you have to do one week of each Meso. Doing endurance again between strength and hypertrophy will add more variety and mainly muscle confusion.
And don't worry about math or being "dense"... :D:D:D
I had a hard time understanding it in the beginning, too!!!;)

Chris.
 
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