Muscle Lost with LM&R?

[workout]

I am looking forward to LM&R but I have been doing STS 2.0 for over 1 year with such excellent results. I was wondering to see all of your opinions/suggestions regarding a question on the new program and muscle gains. Would I lose some of my muscle gains by doing the new workout - LM&R? I know that this program is not an hypertrophy/muscle building program (I may be wrong) but I've worked really hard (and it's been fun) to increase my muscles so much with this program more than any of the other strength-training DVDs that Cathe has (even though those other strength-training DVDs are awesome). Anyway, I'm in my early 60s and muscle is really important at this point in my life but so is flexibility, etc. Thanks for any of your thoughts, comments, recommendations and suggestions. I appreciate you all!!

 

[yamabachi]

Decades ago, I used to date a bodybuilder and also train specifically for hypertrophy. Let's be honest, though, hypertrophy is not necessarily strength - you do it for the aesthetic look. We don't do bicep curls because it makes us stronger, we do them because it makes our arms looks good. (In bodybuilding, we used to call this a show-off muscle, and you worked them to show off)

One of the reasons I am excited for the LM&R series is because it looks to be training your whole core and stabilization muscles in a focused and comprehensive way. So IMO, you are still gaining strength in muscles that are usually underworked. Since we don't necessarily visibly see the "results" in a show-off kind of way, we tend to not train this way and favor hypertrophy programs like STS.

Personally, I believe my core is strong because of yoga, not because of crunches designed to pop out a 6-pack.

In my honest opinion, stopping STS 2.0 will probably mean losing some aesthetics, no doubt. But starting LM&R will make you stronger (and healthier!) in a different way, and with a better foundation to go back to STS 1 or 2 for even better aesthetic gains. And I am betting you will feel stronger overall, too.

 

[aqua girl]

Well, as you all know, I don’t follow Cathe rotations, doing what & when I want.
That being said, I won’t strictly do LM&R straight all the time, there will be other
weight/cardio workouts interspersed with the new ones….and because I rarely do a dvd
workout, beginning to end, in the blender, I will do mixed weight/cardio/LM&R moves
in a workout…..that is if they are chaptered so I can do that…if not, don’t know how
I will use them….

 

[aqua girl]

Nice info Yamabachi!

 

[Kellyro77]

I was wondering about this, too. Wasn't keeping me up nights or anything, but one of those "hmmm" kind of thoughts. I keep thinking of strength training in the realm of what is going to benefit me the most as I age. What muscles are more important to help prevent injury? For me, those are absolutely core muscles, glute and hip muscles, and those little muscle groups that assist with balance more than the ones that help me do a heavy bicep curl.

This is why I was actually pretty enamored with STS 2.0 in the sense at least of the mobility and active recovery workouts. I also like to know that I can go down to--and get up off--the floor easily and anything that has me doing those kinds of movements is great news. I found the core workouts in STS 2.0 kind of lacking, to be honest. Her earlier workouts hit my core far better.

That said, I also loved all the heavy hypertrophy-focused work in STS 2.0. Aside from the visual gains, I did have capability gains, too - I could lift and squat heavier, and though there wasn't much cardio, the full body and lower body workouts, because of their heavy nature, still managed to elevate my heart rate and I didn't see much loss there as far as cardio-demanding activities (like hiking).

I've still unfortunately been having to avoid any heavy weight work for a while due to my tennis elbow. Unfortunately it doesn't just interfere with bicep curls, but also just holding heavy weights, period. So frustrating. I dare say it's been feeling a bit better lately, but I'm pretty sure if I tried something heavy right now, I'd probably reinjure it. So have to stay pretty light and conservative, still, with means no STS 2.0 for me, at least not with heavy weights.

 

[vivbc]

I like a strenuous workout. i listen to my body, and cardio or strength training feels great when it’s hard. STS 2.0 has been wonderful, with real results. Better lunges, deeper squats, stronger arms. So, honestly, I have no idea how I will use this series, When I have it, and can explore how it affects my body, I’ll figure out how to use it. I expect some will be woven into weekly rotations and some will be for recovery times. Balance work intrigues me. Core work as well. I do mobility work now, so expanding my selection is great. Shall see. I hope it doesn’t sit in the shelves for 10 years, but maybe that will happen. I’m in my early 60’s and I am not ready to slow down, but am ready to add to what I am doing.

 

[workout]

Wow, everyone had such great suggestions, opinions and recommendations. Yes, STS 2.0 has actually made me stronger to be honest and muscle definition at my age - 65!. I have been able to gage progressive overload much easier with this system. I guess I am just "in love" with STS 2.0. I have pre-ordered LM&R and will take a good look at it before I even use it. Yes, I agree that core strength is very important, along with hip, etc. as you get older and I want to continue to be as active as possible as I get older. Hopefully, Cathe will have some cool rotations which will include STS 2.0. Thank you all for commenting - you are all so AWESOME!!

 

[firemedic]

Wow, everyone had such great suggestions, opinions and recommendations. Yes, STS 2.0 has actually made me stronger to be honest and muscle definition at my age - 65!. I have been able to gage progressive overload much easier with this system. I guess I am just "in love" with STS 2.0. I have pre-ordered LM&R and will take a good look at it before I even use it. Yes, I agree that core strength is very important, along with hip, etc. as you get older and I want to continue to be as active as possible as I get older. Hopefully, Cathe will have some cool rotations which will include STS 2.0. Thank you all for commenting - you are all so AWESOME!!

I have a question for you or anyone still using STS 2.0. Do you do the whole rotation over and over? Or do you just total body only or splits only? Since you have the gains, I was just wondering because I really need to focus on getting back into my routine and still have not tried this series. I love XTRAIN and RWH, but never did the first STS series. I like the look of 2.0 more than the original so I wanted to give it a try.

 

[vivbc]

I have a question for you or anyone still using STS 2.0. Do you do the whole rotation over and over? Or do you just total body only or splits only? Since you have the gains, I was just wondering because I really need to focus on getting back into my routine and still have not tried this series. I love XTRAIN and RWH, but never did the first STS series. I like the look of 2.0 more than the original so I wanted to give it a try.

I have done both Cathe’s rotation, (the 12 weeks one,) and just used it freely. I really love the body parts, I mean really! So I’d suggest starting with one of her rotations to get aquainted with the series (it is awesome) and then you will have an idea which part or parts work for you, and you can modify her rotations to emphasize those. For example, I did 2 weeks of splits, then body parts for 4 weeks, then two weeks of total body, and 2 weeks of body parts. Total body is cardio for me, but I can add cardio while doing body parts. These are my considerations while deciding what to do. And the rotations also introduce the recovery workouts which are so well done. I add a recovery week around every 6 weeks.

 

[ashaw]

Right now I’m in a difficult season of life and have adjusted my workouts accordingly. Between the stress of having a hard time finding work and stress in my marriage, I’m now facing a hysterectomy, removal of my left ovary and both tubes because of a large cyst and fibroids.

I’ve been doing P.Volve for the past 2 weeks and it’s plenty enough for me right now. I remember last summer I was crushing STS 2.0, when I did those same workouts earlier this year, it took everything out of me because my life was more stressful.

I’m facing a 6 week recovery, not sure when I can even ease back into e exercise. I’m not worried about losing muscle, that can be rebuilt, I just want everything to be benign.

So LMR is coming at a perfect time for me because that will very likely be where I restart fitness after my operation. Good thing I cleaned up during the Mega Boss sale and got all the equipment I need!

 

[vivbc]

Ashaw that's a lot. my advice is focus on health. Just get through the surgery and recovery as best you can. One step at a time. Small victories.

 

[aqua girl]

ashaw, my thoughts & prayers are with you. I had to have a hysterectomy in my mid-20's.
You are a strong lady, inside & out.....& remember, even tho' sometimes you may feel
alone, you are not....... I wish you the best.......

 

[Lannette]

I am looking forward to LM&R but I have been doing STS 2.0 for over 1 year with such excellent results. I was wondering to see all of your opinions/suggestions regarding a question on the new program and muscle gains. Would I lose some of my muscle gains by doing the new workout - LM&R? I know that this program is not an hypertrophy/muscle building program (I may be wrong) but I've worked really hard (and it's been fun) to increase my muscles so much with this program more than any of the other strength-training DVDs that Cathe has (even though those other strength-training DVDs are awesome). Anyway, I'm in my early 60s and muscle is really important at this point in my life but so is flexibility, etc. Thanks for any of your thoughts, comments, recommendations and suggestions. I appreciate you all!!

I have been struggling with whether or not to post this because most people don’t believe it but here goes.

First of all a body in balance is immediately a stronger body than one out of balance. It’s usually a less painful body. (Putting people back into balance was my business before I retired.)

It’s my personal belief that programs like Cathe’s LM&R can help achieve more balance in our body. What I like is it addresses the body through a variety of genres with a variety of tools with which it challenges us.

Secondly, a body in balance can also result in improved muscularity in the areas that were previously out of balance. It may be tougher as we get older but it is possible.

I’m 69 and last year I really leaned down so I can really see what’s happening with my muscles - positive or negative. I’ve been able to add shoulder balance and muscle and inprove my leg balance and add inner calf muscle with light and or no weights. It’s actually surprised me to the point where I’ve considered posting pictures but I’m not a pictures kind of gal.

I can’t wait for this release to see what additional surprises my body has in store for me.

Interesting thing…when you go back to your previous workouts you’ll be able to actually feel the improvement in muscle balance and strength that LM&R brings about and how that positively impacts that previous workout.

It’s a very cool thing.

 

[Hazlady]

Lannette, this is so true. When I first started Pilates over 20 years ago, I was also going to a gym regularly. I noticed a huge improvement in lifting once I began to strengthen my core and stabilizing muscles through Pilates. I've been struggling with issues in my right hip for nearly 2 years now and working with my Pilates instructor to fix it. I haven't been able to run, jump, or do any high impact work. I also had a cortisol injection and that didn't work. Even though my right glute muscle is stronger than my left, the smaller stabilizing muscles are weaker. My Pilates instructor has given me exercises to help strengthen the stabilizing muscles and I am seeing some improvement.

Ashaw, good luck with the surgery. I had a hysterectomy back in 2017 following liver surgery earlier that year. The anesthetic knocked me around for a couple of weeks afterwards and my abs were sore for several weeks afterwards.

 

[bethj2]

I think LM and R will work well as a 3-4 week break from the heavy weight training of STS 2, which I also am much in love with and have seen great results. After doing LM and R I'm hoping that I'll be able to make even better strength gains with things in proper alignment, and reduce risk of injury.

 

[bethj2]

The core work looks pretty incredible also and so necessary to lifting heavy!

 

[Lannette]

Lannette, this is so true. When I first started Pilates over 20 years ago, I was also going to a gym regularly. I noticed a huge improvement in lifting once I began to strengthen my core and stabilizing muscles through Pilates. I've been struggling with issues in my right hip for nearly 2 years now and working with my Pilates instructor to fix it. I haven't been able to run, jump, or do any high impact work. I also had a cortisol injection and that didn't work. Even though my right glute muscle is stronger than my left, the smaller stabilizing muscles are weaker. My Pilates instructor has given me exercises to help strengthen the stabilizing muscles and I am seeing some improvement.

Ashaw, good luck with the surgery. I had a hysterectomy back in 2017 following liver surgery earlier that year. The anesthetic knocked me around for a couple of weeks afterwards and my abs were sore for several weeks afterwards.

That’s terrific that you’re seeing improvement! Has your instructor looked closely at your left shoulder arm and lower ribs?

I ask because at one point I was slightly unweighting my my left low ribs in supine as I initiated Pilates movements. It impacted my right hip. It was so slight that it wasn’t readily visible but once I learned to feel it happening it made a huge difference. Not suggesting you change your present plan. Just maybe be aware of it. Now it only happens if I move faster than I can my ability to control allows.

Ashaw, I’m also wishing you a successful surgery and quick recovery.

 

[Hazlady]

Has your instructor looked closely at your left shoulder arm and lower ribs?

Funny you should say that. There is a thoracic spine rotation exercise I do on the Pilates chair in prone position, hands on pedals which are separated, and I rotate through my upper torso. When I rotate to the left, I collapse into the left side. Going to the right is OK. So, there could be something going on there. I'm seeing my Pilates instructor this morning so will discuss with her. Thanks.

 

[Lannette]

Funny you should say that. There is a thoracic spine rotation exercise I do on the Pilates chair in prone position, hands on pedals which are separated, and I rotate through my upper torso. When I rotate to the left, I collapse into the left side. Going to the right is OK. So, there could be something going on there. I'm seeing my Pilates instructor this morning so will discuss with her. Thanks.

You’re welcome. I know that exercise well! I was also weaker in those types of movements on the left.

 

[WellMichelle]

I have a question for you or anyone still using STS 2.0. Do you do the whole rotation over and over? Or do you just total body only or splits only? Since you have the gains, I was just wondering because I really need to focus on getting back into my routine and still have not tried this series. I love XTRAIN and RWH, but never did the first STS series. I like the look of 2.0 more than the original so I wanted to give it a try.

I love STS 2.0, actually more than the original. I started with 12 week rotation then 10 week. Now I do my own rotations. I usually create a total body rotation or body parts rotation for 8-10 weeks. I also include total body barbell and killer legs from the 2023 workouts in the rotation. I also alternate the premixes, which keeps it interesting and targets the muscles differently. I really don't think I will buy another strength training series. Cathe nailed it with this one. Right now, the plan is to use LMR as like a deload week, after I complete one or two rotations of LMR.