Differences between STS 2.0 Lower Body 1, 2, and Body Parts Legs?

[Kellyro77]

I originally posted this to the "Newest/Upcoming" forum and wasn't getting any response, so I've moved my question here. I'd love some insights on this. Thanks!

I was just noting that when we get to phase 3 of the STS 2.0 rotation that for lower body, Cathe just focuses on lower body as a whole (legs), instead of breaking that down into body parts, as well.

Seems like it's kind of the same as the Lower Body 1 and Lower Body 2 workouts in Phase 2, only of course she throws in different exercises.

I wonder if there's a specific benefit to only using Body Parts Legs during Phase 3 of the rotation, or, if really any of her STS 2.0 lower body only workouts could get thrown in (in case you're getting tired of the same legs rotation every week.)

Thoughts?

 

[Kellyro77]

I recall seeing that, too, Debinmi. I was also partially dismayed to be losing so many recovery days when we get to phase 3. But then that's just my natural lazy self getting grumbly about it. I understand that the majority of my other muscles are going to be resting/recovering when I just focus on one part per day.

I don't follow all the months rotations that Cathe posts, but I think sometime it would be great if she posted a premix-only rotation that only uses the premixes from her workouts. I'm curious, for example, about trying out her Split Routine option that's mentioned in the User Guide, Moreover how she'd personally recommend using it and rotating it.

 

[Kellyro77]

Oh! I didn't see she had the Mishmoshes in a particular rotation. I'll go check it out!

 

[Terina]

I think there’s a science to Cathe’s thinking when she puts together a rotation ( I’m just guessing ) with STS 2.0. With heavy weight training and desirable outcomes there’s a certain way of building muscle ( again just guessing) if we trained with her Live one on one maybe it would be different or because she has to think of everyone having different bodies, eating habits, schedules, commitments levels she has to build her rotation a certain way.
The beauty of it all we can do our own or follow the expert

 

[FitSaxe]

I think there’s a science to Cathe’s thinking when she puts together a rotation ( I’m just guessing ) with STS 2.0. With heavy weight training and desirable outcomes there’s a certain way of building muscle ( again just guessing) if we trained with her Live one on one maybe it would be different or because she has to think of everyone having different bodies, eating habits, schedules, commitments levels she has to build her rotation a certain way.
The beauty of it all we can do our own or follow the expert

Spot on!

 

[FitSaxe]

Great question. Here is my 2 cents

STS2, in my understanding, is a muscle-mass building series for home exercisers. It is a fact. Cathe has brought to us both compound and isolation. Those are concepts behind building muscle. Now what is the difference:

STS Lower body 1 and 2 focused on compound.

STS Leg has isolation added to it throughout the use of bands and tubing.

Now can you just "throw" any leg workout???: the answer is it always depend on what you are after. One going with the mood and/or the fun is free to substitute any leg workout.

If you look at workout cards for other muscle groups you will notice band et tubing are lined-up. Tubing isolate really well single muscles. BTW, I love lifting adding tubing or bands. The aim is to target one specific muscle versus multiple working compounds. Tubing and bands are also great for shaping muscles. Now for those arguing about isolation being better than compound, my understanding is one can not shape what is not there in the first place HTH

 

[Debinmi]

Cathe just focuses on lower body as a whole (legs), instead of breaking that down into body parts, as well.

This revived thread makes me think about the only LB "splits" from Cathe were the 2013 "Lean Legs & Abs" (more quad focused) and the companion "Great Glutes" (more posterior chain focused). She only used 2x8# Dbs, max, and they're both high reps/muscle endurance workouts. So you could do a lot of different exercises in them to make 2 workouts.

In STS2, being hypertrophy focus, you don't have as many different types of exercises you can incorporate to keep it muscle-building focused to divide it up into 2 workout splits. So it's mostly compound exercises, the muscle-building and strength-building exercises. Although she does add in band work too.

I think it's ok to sub in whatever LB workout one wants if it meets their personal goals.

 

[Kellyro77]

Old thread revised - I decided after my initial questions to just go ahead and use any of the three LB STS 2.0 workouts when it came down to the Body Parts phase of her rotation. Was nice to do in case I was getting bored with only doing Body Parts Legs. All were effective.

@Debinmi good call out on Lean Legs & Abs and Great Glutes. Those ones are definitely targeted, though endurance-based, for sure.

 

[FitSaxe]

@Kellyro77 revisiting the thread by giving an update could help anyone asking the same question.
kudos to you for sharing YOUR choice.

I presume you are talking about the STS 2.0 12 Weeks rotation consisting of:

• 3 weeks totals
• 3 weeks UB & LB
• 6 weeks of single body weight

Here is my suggestion to anyone willing to carry on pursuing the goal of series/rotation ===> Building muscle-mass. During the 6 weeks of single STS 2.0 Body leg, lined up 3x, can be substituted by XTRAIN Cardio leg blast, RwH leg and the circuit workout. This recommendation is not addressed to anyone who dislike plyos. Dislike it or not it is effective and work wonder for some. It does not apply to anyone injured.

I am glad Cathe offered 2x UB and 3LB. Added to that there are 3 totals and recovery stuffs. It is an impressive content compared to others out there. For me personally, 3x STS 2.0 Body leg is fine without any boredom. Each their own. HTH