STS-Cathe Friedrich

rae_rae21 · 06-06-2009, 12:32 PM

Hey all,

I just wanted to mention this set for anyone interested in an awesome in-home weight training program. I usually lift at the gym, but I am LOVING this set! I was really introduced to weights after doing some of Cathe's stuff..her Gym Styles series and her Slow n Heavy series were good.

This is a 3-month strength training series divided up into 3 mesocycles. Each meso lasting 4 weeks. (Although you can do longer rotations, a lot of people are doing 5 and 6 month rotations).

Here is some info from her site: Cathe.com

Mesocycle 1

Mesocycle 1 is all about muscle endurance. You will lift weights that are 60–70% of your 1RM during these four weeks. Each week will feature a different workout for every muscle group. Your rep range will be around 15 reps or more for most exercises, but to total failure for many others like push ups, pull ups and band work. This cycle is divided into three muscle groupings with four workouts per grouping:

#1 Chest, Shoulders and Biceps
#2 Back and Triceps
#3 Legs

These nonstop workouts are sure to test the endurance of even an advanced exerciser and feature training concepts like drop sets, 21’s and rest periods of 30–45 seconds between exercises. You will do one set for each muscle group and have only about 30 seconds of rest before moving on to the next body part.

Mesocycle 2

Mesocycle 2 focuses on hypertrophy, or more simply, muscle building and definition. You will be lifting a weight that is 70–80% of your 1RM during these four weeks. Once again, each week will feature a different workout for every muscle group. Your rep range will be around eight to twelve reps for most exercises and because of the increased intensity you will need a longer rest break of 60–90 seconds between sets. The one exception to this is the leg routine where you will do three tri-sets each for three rounds. Your only rest will come after completing one round of each tri-set. The leg routines in this mesocycle will be very tough.

Training concepts such as double wave loading and back off sets will be used to push you like never before. This cycle is divided into three muscle groupings with four workouts per grouping:

#1 Chest, Shoulders and Triceps
#2 Back and Biceps
#3 Legs

Unlike Mesocycle 1, Mesocycle 2 works each body part until completion before moving on to the next body part. In other words you will do all of your chest exercises before moving on to shoulders. You will then complete all of your shoulder exercises before moving on to triceps and so on.

Mesocycle 3

Mesocycle 3 is all about strength and is divided into the following three muscle groupings with four workouts per muscle grouping:

#1 Chest and Back
#2 Shoulders, Biceps and Triceps
#3 Legs

You will lift weights that are 80–90% of your 1RM during these four weeks. Your rep range will be around six to eight reps for most exercises and because of the increased intensity you will need a longer rest break between sets of the same muscle group than you did in the previous mesocycles. To reduce the amount of downtime, the upper body muscle groups are arranged in this series so that you’re alternating between push and pull muscle groups. This method will allow your different muscle groups to always have at least two to three minutes of rest, which research shows is the minimum necessary time to replenish the body’s various energy cycles needed for a high intensity workout.

This strength cycle will feature a method of training called the 5% Method. To take full advantage of this technique you will want to select the heaviest weight you can lift for about nine reps.

The first week you are going to do four sets of eight reps for every exercise, resting two to three minutes between each set of the same muscle group. Do the same for weeks two and three, but increase your weight by 5% for each workout and decrease your reps by one. On your fourth and final workout for this mesocycle, you will do eight reps again, just as in week one, but you’ll use the weight you used in your second workout. If everything goes as planned you should be 5% stronger at the end of this mesocycle.

You’re probably wondering how you’re going to be able to lift weights for the lower body in this rep range and intensity level. You need at least a squat rack to safely train the lower body at this intensity level, and that is why we have included two different leg workout program options for each week of this mesocycle.

The Plyo-Workout is for those who don’t own a squat rack and will focus on explosive strength utilizing plyometric moves mixed with traditional leg strength training exercises. It will not follow the 5% method for strength.

If you wish to follow a true strength program and want to follow the same 5% Method used in the upper body workouts in this cycle, then select the Squat Rack workout option. There are two ways to do the workouts when selecting this option. The first and best way is to use a squat rack with safety catches and a spotter. Two members of the cast are shown doing this in all four squat rack workouts. The other way to do these routines is to wear a weighted vest (usually available at most stores from 10–40 pounds) and use a short and lighter barbell like we normally use in the other segments of STS. This still may not be enough weight for some people to exactly follow the 5% method, but nevertheless it will give you an outstanding and challenging workout. The purpose of the weighted vest is to lessen the amount of weight you need on your barbell. This is beneficial because in an exercise like a squat (without a rack) you are limited by the weight you can safely lift overhead, not by the amount you can squat.

Extended Stretch

You will notice that every workout concludes with our signature STS extended bonus stretch. This relaxing and thorough stretch is designed to restore and increase flexibility, relieve stress and improve overall circulation to the muscles and joints. It will also aid in muscle recovery. You’ll engage in a combination of yoga-, pilates-, and athletic-based stretches while targeting all major muscle groups to ensure a well balanced stretch session. Enjoy this workout after every STS workout or simply on its own.

Anyway, just wanted to pass this along to anyone who needs to work out at home and likes to lift HEAVY. My strength gains have improved a lot and you get a different workout each STS day.

AngieZ · 06-07-2009, 05:03 AM

I'm seriously looking into this as my next big purchase

I'm doing CLX now and STS looks fun and challenging.

My main concern is can the entire program be done with dumbells only? I'm using SelectTech adjustables up to 52lbs. I don't own a squat rack or barbells. But, I do own tubing.

Also, I'm still confused about the 1RM, but I'm still researching at Cathe's site.

Jenn_in_NJ · 06-07-2009, 07:45 AM

300.00

. I wish she sold just a book. I don't need DVD's but would like to see the workouts.

ETA: I did a search and I found someone selling the user's guide. Does it have all of the info needed to do all 3 mesocycles?

KellyMarie38 · 06-07-2009, 10:53 AM

Quote:

Originally Posted by AngieZ

I'm seriously looking into this as my next big purchase

I'm doing CLX now and STS looks fun and challenging.

My main concern is can the entire program be done with dumbells only? I'm using SelectTech adjustables up to 52lbs. I don't own a squat rack or barbells. But, I do own tubing.

Also, I'm still confused about the 1RM, but I'm still researching at Cathe's site.

I need to know this too as that's all I have at home. I don't own barbells either nor the exercise ball.

rae_rae21 · 06-07-2009, 11:16 AM

Quote:

Originally Posted by AngieZ

I'm seriously looking into this as my next big purchase

I'm doing CLX now and STS looks fun and challenging.

My main concern is can the entire program be done with dumbells only? I'm using SelectTech adjustables up to 52lbs. I don't own a squat rack or barbells. But, I do own tubing.

Also, I'm still confused about the 1RM, but I'm still researching at Cathe's site.

No, you do not have to have a barbell or squat rack. Instead of a squat rack, you could use a weighted vest (I have a 30lb vest that works great). In Meso 3, you have a choice to either do Plyo Legs or Squat Rack routine, but they have a modifier who uses the vest instead w/ankle weights. You can get a vest at Target, Walmart, etc for a good price. Or, you could just do the Plyo Legs routine instead of the Squat Rack.

The 1RM sounds daunting at first, but it really isn't. It's a little time consuming and you don't HAVE to do it in order to do the series, but I think you'd have better results if you do. Cathe has a lot of info on her site explaining 1RM that made it less "confusing" for me when I started.

It really is an awesome set. One of the best produced weight training series I have ever seen or done.

rae_rae21 · 06-07-2009, 11:25 AM

Quote:

Originally Posted by Jenn_in_NJ

300.00

. I wish she sold just a book. I don't need DVD's but would like to see the workouts.

ETA: I did a search and I found someone selling the user's guide. Does it have all of the info needed to do all 3 mesocycles?

Yes, it is pricey but I truly think you get what you pay for. You are getting 41 workouts (which btw, just to get ONE of her DVDs, it usually costs around $25-$45) and this is complete strength training rotation. It is almost like an in-home Personal Training system with one of the best instructors out there.

No fluff, no cutsie outfits, no 2lb weights....just HARD work and heavy weights.

They do have the 4 payments option if you don't wish to pay it all upfront at once. You could also give it a try and if you don't like it, put it up on ebay and you can probably get what you paid for it. But, it is a pricey set so I understand where you're coming from.

As far as the manual goes, it does list the exercises and reps, but I don't think you'd get nearly as much out of it with just the manual, but you could always try it and see! It would give you a good idea of the flow of the system I suppose.

I waited a while to purchase this because of the price. I workout at the gym and even though I love Cathe's stuff, I did not think this system would be all that different from her other weight stuff, so I didn't want to spend the money until I read a lot of reviews. Finally caved after hearing tons of people rave about it and I am SO glad I did! It is a fun, kick-ass set, that to me, was worth the money I finally spent on it!

Good Luck!

rae_rae21 · 06-07-2009, 11:32 AM

Quote:

Originally Posted by KellyMarie38

I need to know this too as that's all I have at home. I don't own barbells either nor the exercise ball.

You do not have to have a barbell in order to do this. You can always substitute the barbell sets with dumbells, although you do need a good variety of moderate-heavy weights. I would invest in the ball, you can get one for cheap at Walmart or Ross for around $7.00-12.00.

And for those of you who don't want to spend $300.00 on this set, I would recommend the Gym Syle series as well. It is a good set for a fraction of the cost, but it is NOT comparable to STS, IMO.

KellyMarie38 · 06-07-2009, 12:40 PM

Quote:

Originally Posted by rae_rae21

You do not have to have a barbell in order to do this. You can always substitute the barbell sets with dumbells, although you do need a good variety of moderate-heavy weights. I would invest in the ball, you can get one for cheap at Walmart or Ross for around $7.00-12.00.

And for those of you who don't want to spend $300.00 on this set, I would recommend the Gym Syle series as well. It is a good set for a fraction of the cost, but it is NOT comparable to STS, IMO.

I wanted to buy a ball but dh says there's really nowhere to keep it. I have a large bedroom and my step/dvd's and dumbbells are in there.

Jenn_in_NJ · 07-03-2009, 07:09 AM

Quick update on this. I didn't like it. I tried it. I tried to like it. It's just not for me. Doing NROL4W for the next 2 weeks then going to California.

Chris K. · 07-03-2009, 11:39 PM

Oh, I am so in love with Cathe.

She is beautiful and awesome.

She does great in her workouts.

But I never tried her workouts yet. I will next week. I'm making that promise to myself.

Catch yous later.

Love and happiness to you all,
Chris

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06-06-2009, 12:32 PM	#1
rae_rae21 MAJOR LCF POSTER! Join Date: Oct 2004 Location: Dallas Posts: 1,141 Gallery: rae_rae21 Stats: 187(preg)/128/120 WOE: High Protein/mod carbs/mod fat and heavy weights! Start Date: looooong ago...	STS-Cathe Friedrich Hey all, I just wanted to mention this set for anyone interested in an awesome in-home weight training program. I usually lift at the gym, but I am LOVING this set! I was really introduced to weights after doing some of Cathe's stuff..her Gym Styles series and her Slow n Heavy series were good. This is a 3-month strength training series divided up into 3 mesocycles. Each meso lasting 4 weeks. (Although you can do longer rotations, a lot of people are doing 5 and 6 month rotations). Here is some info from her site: Cathe.com Mesocycle 1 Mesocycle 1 is all about muscle endurance. You will lift weights that are 60–70% of your 1RM during these four weeks. Each week will feature a different workout for every muscle group. Your rep range will be around 15 reps or more for most exercises, but to total failure for many others like push ups, pull ups and band work. This cycle is divided into three muscle groupings with four workouts per grouping: #1 Chest, Shoulders and Biceps #2 Back and Triceps #3 Legs These nonstop workouts are sure to test the endurance of even an advanced exerciser and feature training concepts like drop sets, 21’s and rest periods of 30–45 seconds between exercises. You will do one set for each muscle group and have only about 30 seconds of rest before moving on to the next body part. Mesocycle 2 Mesocycle 2 focuses on hypertrophy, or more simply, muscle building and definition. You will be lifting a weight that is 70–80% of your 1RM during these four weeks. Once again, each week will feature a different workout for every muscle group. Your rep range will be around eight to twelve reps for most exercises and because of the increased intensity you will need a longer rest break of 60–90 seconds between sets. The one exception to this is the leg routine where you will do three tri-sets each for three rounds. Your only rest will come after completing one round of each tri-set. The leg routines in this mesocycle will be very tough. Training concepts such as double wave loading and back off sets will be used to push you like never before. This cycle is divided into three muscle groupings with four workouts per grouping: #1 Chest, Shoulders and Triceps #2 Back and Biceps #3 Legs Unlike Mesocycle 1, Mesocycle 2 works each body part until completion before moving on to the next body part. In other words you will do all of your chest exercises before moving on to shoulders. You will then complete all of your shoulder exercises before moving on to triceps and so on. Mesocycle 3 Mesocycle 3 is all about strength and is divided into the following three muscle groupings with four workouts per muscle grouping: #1 Chest and Back #2 Shoulders, Biceps and Triceps #3 Legs You will lift weights that are 80–90% of your 1RM during these four weeks. Your rep range will be around six to eight reps for most exercises and because of the increased intensity you will need a longer rest break between sets of the same muscle group than you did in the previous mesocycles. To reduce the amount of downtime, the upper body muscle groups are arranged in this series so that you’re alternating between push and pull muscle groups. This method will allow your different muscle groups to always have at least two to three minutes of rest, which research shows is the minimum necessary time to replenish the body’s various energy cycles needed for a high intensity workout. This strength cycle will feature a method of training called the 5% Method. To take full advantage of this technique you will want to select the heaviest weight you can lift for about nine reps. The first week you are going to do four sets of eight reps for every exercise, resting two to three minutes between each set of the same muscle group. Do the same for weeks two and three, but increase your weight by 5% for each workout and decrease your reps by one. On your fourth and final workout for this mesocycle, you will do eight reps again, just as in week one, but you’ll use the weight you used in your second workout. If everything goes as planned you should be 5% stronger at the end of this mesocycle. You’re probably wondering how you’re going to be able to lift weights for the lower body in this rep range and intensity level. You need at least a squat rack to safely train the lower body at this intensity level, and that is why we have included two different leg workout program options for each week of this mesocycle. The Plyo-Workout is for those who don’t own a squat rack and will focus on explosive strength utilizing plyometric moves mixed with traditional leg strength training exercises. It will not follow the 5% method for strength. If you wish to follow a true strength program and want to follow the same 5% Method used in the upper body workouts in this cycle, then select the Squat Rack workout option. There are two ways to do the workouts when selecting this option. The first and best way is to use a squat rack with safety catches and a spotter. Two members of the cast are shown doing this in all four squat rack workouts. The other way to do these routines is to wear a weighted vest (usually available at most stores from 10–40 pounds) and use a short and lighter barbell like we normally use in the other segments of STS. This still may not be enough weight for some people to exactly follow the 5% method, but nevertheless it will give you an outstanding and challenging workout. The purpose of the weighted vest is to lessen the amount of weight you need on your barbell. This is beneficial because in an exercise like a squat (without a rack) you are limited by the weight you can safely lift overhead, not by the amount you can squat. Extended Stretch You will notice that every workout concludes with our signature STS extended bonus stretch. This relaxing and thorough stretch is designed to restore and increase flexibility, relieve stress and improve overall circulation to the muscles and joints. It will also aid in muscle recovery. You’ll engage in a combination of yoga-, pilates-, and athletic-based stretches while targeting all major muscle groups to ensure a well balanced stretch session. Enjoy this workout after every STS workout or simply on its own. Anyway, just wanted to pass this along to anyone who needs to work out at home and likes to lift HEAVY. My strength gains have improved a lot and you get a different workout each STS day. __________________ -"Never argue with an idiot...they'll drag you down and beat you with experience."

06-07-2009, 05:03 AM	#2
AngieZ Senior LCF Member Join Date: Jan 2003 Location: NYC Posts: 728 Gallery: AngieZ	I'm seriously looking into this as my next big purchase I'm doing CLX now and STS looks fun and challenging. My main concern is can the entire program be done with dumbells only? I'm using SelectTech adjustables up to 52lbs. I don't own a squat rack or barbells. But, I do own tubing. Also, I'm still confused about the 1RM, but I'm still researching at Cathe's site.

06-07-2009, 07:45 AM	#3
Jenn_in_NJ MAJOR LCF POSTER! Join Date: Sep 2002 Location: Tampa Posts: 1,790 Gallery: Jenn_in_NJ Stats: 267/149/?? WOE: Low-carb/BB diet Start Date: 2001	300.00 . I wish she sold just a book. I don't need DVD's but would like to see the workouts. ETA: I did a search and I found someone selling the user's guide. Does it have all of the info needed to do all 3 mesocycles? Last edited by Jenn_in_NJ; 06-07-2009 at 07:48 AM..

07-03-2009, 07:09 AM	#9
Jenn_in_NJ MAJOR LCF POSTER! Join Date: Sep 2002 Location: Tampa Posts: 1,790 Gallery: Jenn_in_NJ Stats: 267/149/?? WOE: Low-carb/BB diet Start Date: 2001	Quick update on this. I didn't like it. I tried it. I tried to like it. It's just not for me. Doing NROL4W for the next 2 weeks then going to California.

07-03-2009, 11:39 PM	#10
Chris K. Senior LCF Member Join Date: Jul 2009 Location: Brick, NJ Posts: 63 Gallery: Chris K. Stats: 250	Oh, I am so in love with Cathe. She is beautiful and awesome. She does great in her workouts. But I never tried her workouts yet. I will next week. I'm making that promise to myself. Catch yous later. Love and happiness to you all, Chris