Xtrain or STS?
- Thread starter Romo2005
- Start date
cher54
Cathlete
I would say STS is much more comprehensive than Xtrain. It is a 90 day program and the times clock in around an hour or so. You have to incorporate your own cardio as it is purely a lifting program. STS requires Dumbbells, step with various risers,, bands, stability ball, turbo tower (or pull up bar), and a barbell. HTH!
nckfitheart2009
Cathlete
As Cher 54 quoted above STS is more comprehensive compared X-train as far as Strength training is concerned.
Yes X-train was mainly designed to undulate all the way from Endurance ---- To hypertrophy.
STS was designed to periodize in linear way. That said It can also be used to periodize in non-linear way
meeting x-train purpose. There is a way of mapping out a STS rotation to meet a non-liner periodization
purpose.
. STS is more versatile and offer more than X-train. The undulation goes from Endurance topure strength.HTH
http://cathe.com/linear-versus-non-linear-periodization-which-is-more-effective
Last edited:
Jane Power-Grimm
Cathlete
I did a 90 day XTrain rotation in the fall (super fun!) and am now toward the end of the 3 1/2 month STS rotation. I love them both , but STS definitely gave me better results. But you have to work for them! STS does take a bit more time (planning weight loads, setting up equipment and some programs run over an hour) and more equipment (a barbell with lots of weight combinations is a must). STS is serious stuff - you have to have patience with the rest times, really stick to it 3 days per week, be willing to do dozens of push-ups (not all at once thank goodness!), calculate and write down those 5% increases in weight load, psych yourself up to deadlift more weight than you ever thought you could, plan your own cardio workouts for alternate days, and for me at least, have a spotter to help get that heavy barbell into position for the chest presses and incline chest presses. But I feel it is simply the best program out there for building muscular strength, definition and endurance. I truly enjoyed all 3 mesocycles and every single workout during the entire routine is a little different. You will never do the same workout twice so it keeps you mentally stimulated and your muscles guessing. The feeling of accomplishment is awesome! For me, I plan to do STS once per year. It is foundational to my strength training and with it I saw measurable progress (e.g. chest press 62 lbs last time I did the program 2 years ago and now used 77 lbs for same number of reps). XTrain was a perfect program to use prior to STS and I think because of that preparation I got better results this time. So I plan to do an XTrain rotation once a year too!
I had a high percent body fat (34%) and I have found that lifting heavy (along with better nutrition and cardio training of course) is critical in bringing that percentage down (now 23%). I personally found I lift heavier with STS through the use of a barbell. I find I don't lift as heavy with dumbells (as used in XTrain). But you may have different goals than mine or perhaps you are using really heavy dumbells with XTrain (I only have up to 30 lbs). I think, Romo2005, you have to do what motivates you to workout and what works toward your own goals for fun and fitness. Hope you enjoy whatever you choose to do!
, but STS definitely gave me better results. But you have to work for them! STS does take a bit more time (planning weight loads, setting up equipment and some programs run over an hour) and more equipment (a barbell with lots of weight combinations is a must). STS is serious stuff - you have to have patience with the rest times, really stick to it 3 days per week, be willing to do dozens of push-ups (not all at once thank goodness!), calculate and write down those 5% increases in weight load, psych yourself up to deadlift more weight than you ever thought you could, plan your own cardio workouts for alternate days, and for me at least, have a spotter to help get that heavy barbell into position for the chest presses and incline chest presses. But I feel it is simply the best program out there for building muscular strength, definition and endurance. I truly enjoyed all 3 mesocycles and every single workout during the entire routine is a little different. You will never do the same workout twice so it keeps you mentally stimulated and your muscles guessing. The feeling of accomplishment is awesome! For me, I plan to do STS once per year. It is foundational to my strength training and with it I saw measurable progress (e.g. chest press 62 lbs last time I did the program 2 years ago and now used 77 lbs for same number of reps). XTrain was a perfect program to use prior to STS and I think because of that preparation I got better results this time. So I plan to do an XTrain rotation once a year too!I had a high percent body fat (34%
) and I have found that lifting heavy (along with better nutrition and cardio training of course) is critical in bringing that percentage down (now 23%). I personally found I lift heavier with STS through the use of a barbell. I find I don't lift as heavy with dumbells (as used in XTrain). But you may have different goals than mine or perhaps you are using really heavy dumbells with XTrain (I only have up to 30 lbs). I think, Romo2005, you have to do what motivates you to workout and what works toward your own goals for fun and fitness. Hope you enjoy whatever you choose to do!Candice2015
Cathlete
I really am enjoying STS. I am just completely the last day of Meso 1 - I haven't really seen any results yet (hoping to see soon). I also purchased X-train right before this and hope to do that one after completing STS. I did a couple of the workouts from Xtrain and they were good. I like that STS the workouts so far are not the same.