where to go from here

C

ckanuckel

Cathlete
I'm on my 4th STS rotation and have had great results, but I think I need to do something else for a while and need some suggestions. I've have strength gains and increased my 1RM with each rotation I do. I think I've hit a wall though. I seem to not be shocking my body anymore and my lower body has increased in size and not in a good way, it probably is muscle, but there is more fat too. Any suggestions on what a good rotation would be to slim the fat, but keep the muscle
Thanks
 
Increase your cardio and concentrate on high rep/low weight work outs like Jari Love, Slim Series and the like. It's a great follow up to a heavy lifting program! :)
 
I just did both of FitnessFreakk's "Get Ready for Summer" rotations (they're on the rotation forum). They helped lean me out a lot and I loved them!!!
 
If you are feeling like you want to lean out a bit, but still want to do Cathe workouts and weightlifting, why not try one of her fab circuit rotations or the Cross Train Express series? Or you could try switching from a 3 day split format to doing Cathe's full body weight routines like Muscle Max and Muscle Endurance 2X per week and do cardio or yoga on the other days. :)
 
After I completed STS the first time, I switched my routine to alternating 3 days of cardio and 3 days of full body weights (or 2 days of full body weights and 1 circuit-style routine of weights + cardio). I kind of figured that workouts like MM, MIS, or some of the better Jari Love workouts would be "easy" after doing STS. Wrong! They still got me good, but also b/c (thanks to STS) I could use heavier weights!

Another approach I have taken is to mix cardio with weights each day, doing about 30-40 mins of cardio and then working one body part HARD per day (kind of like the 4DS or CTX approach). The only exception is with legs, where I would do a long leg workout (no cardio) like B&G or LL or even an STS legs disc.

Good luck and congratulations on your STS success!
 
I'm doing Cathe's July rotation. Even after doing STS 3 times last year plus Shock Cardio it's kicking my "soft tissue" in the rear ... so to speak.
But I'm someone who thrives with a premade rotation. I need to be told what to do ... when left to my own devices I tend to stray.
I loved reading others suggestions as well. Great ideas.
 
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