08-30-11, 07:00 PM | ||
Join Date: Sep 2010
Location: Texas
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I think you brought up some good points. I do need to do a longer rotation. I also tend to pick shorter rotations like recent Jari Love one I did that only lasted about 5 weeks. I also struggle with increasing the weights on upper body work. I tend to have weak shoulders and a weak chest as well and this limits what I can do. At the same time, I try to push myself a little bit so I don't get stuck in a rut, but still not able to increase my weights as much as I would like. For example, in a recent KCM Split Sessions upper body workout, for most of the workout I used 8 pound weights and that was really pushing it for me. Some of the moves that focused on the shoulders more I had to go down a little in weight. The pushups I am getting better at, but still struggle to do a lot of pushups. When people say they use 15, 20 pounds or more of weight, I cringe because I am no where near that unless you are talking lower body then I could probably handle that. As another example, when I go to the gym I do around 70-75 pounds on the leg press machine and 15-20 pounds on the bicep cable machine, but I find with free weights I have to go a lot lighter. My main problem at home is I have no way to gradually increase the weights...I only have sets of 3, 5, 8, and 10 and then my hubby has a 20 pound set of weights (I doubt if I could lift those for upper body). I probably need to go buy some new weights, but I don't want to spend a load of money for the fancy ones like Chalean uses. This thread is definitely making me realize I need to work on my strength more. If I start from where I am now, at around 8 pounds for upper body, how often and how much should I increase this to make the changes as you described? |
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08-30-11, 07:47 PM | ||
Join Date: May 2011
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Quote:
The nice thing about STS is that it is based on YOUR 1 rep max. You enter your info and can then print out the sheets which guide you on how much to increase every week. You don't have to worry about what every body else is lifting. And if you have weaker areas, the program will adjust for that because the weakness will show up in the 1 rep max.You may want to play with the workout manager (if you are not signed up at Cathe's forum, it takes about 2 minutes) to get a better idea of the program. You can use it to answer specific weight/body part questions based on your own level. |
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08-30-11, 09:14 PM | |
Join Date: Sep 2010
Location: Texas
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EnglishIvy, thanks for all the fabulous info about STS and weights in general. You have helped me out a lot. I did not know that Cathe had weighted gloves, I will have to look into that. Do you absolutely have to use a barbell to do STS properly?
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08-30-11, 09:42 PM | ||
Join Date: May 2011
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Quote:
FYI, Cathe's weighted gloves Don't let equipment keep you from doing STS. You can still make progress if you have to modify. But if you have the space and already know that you get good results in the gym, it might be worth the investment to give yourself a better home gym setting. |
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last 10 pounds, last 5 pounds, plateau, plateaus, weight loss |
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