STS Workout Overview STS features three mesocycles, each lasting four weeks. Each mesocycle is designed to stimulate your muscles and body in a different way.The STS program is designed to be simple and easy to use.
Each week combines exercises you have done in the previous weeks with totally fresh exercises that you havent done before. This way you always have some exercises that you are familiar and more comfortable with and new exercises that will keep your bodys muscles always guessing and challenged in new ways.You will notice that every workout in the STS series has an information bar located at the bottom of your screen that will appear at the beginning of every break and will then disappear once the break is over. The information bar will always display how much time is left before the next exercise begins and will tell what the next exercise is as well as what equipment you will need. Other information like percentage of one rep max, reps and targeted muscle groups will also be displayed.Mesocycle 1Mesocycle 1 is all about muscle endurance. You will lift weights that are 6070% 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 LegsThese nonstop workouts are sure to test the endurance of even an advanced exerciser and feature training concepts like drop sets, 21s and rest periods of 3045 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.