Total Body Weight Training suggestion please..

K

Kristi Dawne B

Member
Hello everyone,
I’m looking to purchase a total body weight training download and have it narrowed down to High Reps or Strong and Sweaty Giant Sets. I would consider myself upper intermediate but I know a workout can be adjusted/modified by choosing different weights. Which would you recommend? Thank you in advance!
I currently have (and enjoy), LITE Pha 2, LITE Pyramid Pump, LITE metabolic total body and ICE Metabolic Blast.
 
Thank you so much for your replies - I really appreciate them!
Debinmi - I actually have PP and Supersets. I guess I was just hoping to change things up a bit. Would strength training (SS Giant Sets) give you bigger muscles than endurance training (High Reps)? I want my biceps to pop :)
Thank you 'workout' gal! I will try this one too!
 
Hi Debinmi,
Do you have a preference among STS TB, MM or GS? Does one have better music, vibe and fun factor? I'm not sure I'm ready for a 3-day split just yet :)
Thank you again for your helpful advice!!
Kristi
 
Hi Debinmi! To be honest, that was the one I was leaning towards. I like the workout time and I usually purchase downloads instead of DVD's as I'm Canadian and our money isn't worth a lot right now so I try to save where I can (no premixes with downloads).
Thank you for your help! Have a great weekend.
Kristi
 
Just wanted to add I am enjoying Total Giant set from Strong and sweaty. It is just a bit fast at this point.
i like the line up, especially for leg segment. I prefer an hour workout rather than timesaver. Overall it is a good one to bring variety for hypertrophy folks ;)
 
I may be a bit late in this, but if you're looking for hypertrophy (large muscles), don't forget STS 2.0 has three total body workouts to choose from. My personal favorites are STS 2.0 Tri Sets Total Body and STS 2.0 Giant Sets Total Body. The third one is STS 2.0 Super Sets Total Body.
 
Kellyro77 said:
I may be a bit late in this, but if you're looking for hypertrophy (large muscles), don't forget STS 2.0 has three total body workouts to choose from. My personal favorites are STS 2.0 Tri Sets Total Body and STS 2.0 Giant Sets Total Body. The third one is STS 2.0 Super Sets Total Body.
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I am actually late on STS 2.0. I have to fully discover it and it is on my TO DO list.

At this point I need hypertrophy because I have lost muscle mass too much to my liking/taste ;);)
My weight is around 139 pound/63 kg. I look thinner than the scale and I don't mind adding some food to gain mass. 5-6 pound to reach 10 stone. Food is the culprit!
 
Kellyro77 said:
I may be a bit late in this, but if you're looking for hypertrophy (large muscles), don't forget STS 2.0 has three total body workouts to choose from. My personal favorites are STS 2.0 Tri Sets Total Body and STS 2.0 Giant Sets Total Body. The third one is STS 2.0 Super Sets Total Body.
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These total solid workout do not get much credit/Love in my opinion.

They are great, not boring and I enjoy them.
I have just finished Giant sets Total body as part of LMR/STS 2.0 rotation.

Phew what a pump. Love it.:D
 
Kellyro77 said:
I may be a bit late in this, but if you're looking for hypertrophy (large muscles), don't forget STS 2.0 has three total body workouts to choose from. My personal favorites are STS 2.0 Tri Sets Total Body and STS 2.0 Giant Sets Total Body. The third one is STS 2.0 Super Sets Total Body.
Click to expand...
@Kellyro77
I need to put more emphasis on my shoulders. Deltoid 3 heads. I want them to be visible, to pop.
My strategy is to embark on body part rotation, a 8 week or more. Is there any 8 or twelve week body part rotation. Hmmm may be I need to map it out eventually.
What do you suggest?
 
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@nckfitheart2009 Is this your first time utilizing STS 2 in full?

Cathe's 12-week rotation from her User Manual (see pg 20) delves into a pretty focused period of body part only workouts for several weeks.

The 12-week rotation kind of ramps you up from full body workouts during weeks 1-3, to upper/lower body workouts during weeks 4-6, and then during weeks 7-12, it's all body parts only workouts, with recovery workouts peppered throughout.

If you want, you can likely just skip straight to weeks 7-12 and just repeat it for two more weeks to get a full 8-week body parts only rotation.

The only drawback to the body part only rotation is that you can tend to lose out on cardio because lower body only gets hit 4 times through that 6-week period if you're using the 12-week rotation. Something to consider if cardio is an important factor to you. (I didn't mind it, personally). I suppose, yes, you can also get your heart rate up lifting heavy with back and chest days, too, but for me, it's not quite as elevated for as long a time as I get with lower body workouts.

Regarding delts, depending on your weight setup, you may hit them quite a bit through the entire rotation. I have SelectTech weights on a rack, and I find my rear delts get pretty worked on the days where I'm doing anything really heavy - lifting the weights out of and then settling them back into their holders again and again hits my delts - the movement is pretty similar to the "hip hugger" moves she does in the Body Parts Shoulders workout.

For me, on the lower body days, I really feel it, because that's when I'm typically hefting around the heaviest weights.

Hope this helps!
 
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Kellyro77 said:
@nckfitheart2009 Is this your first time utilizing STS 2 in full?

Cathe's 12-week rotation from her User Manual (see pg 20) delves into a pretty focused period of body part only workouts for several weeks.

The 12-week rotation kind of ramps you up from full body workouts during weeks 1-3, to upper/lower body workouts during weeks 4-6, and then during weeks 7-12, it's all body parts only workouts, with recovery workouts peppered throughout.

If you want, you can likely just skip straight to weeks 7-12 and just repeat it for three more weeks to get a full 8-week body parts only rotation.

The only drawback to the body part only rotation is that you can tend to lose out on cardio because lower body only gets hit 4 times through that 6-week period if you're using the 12-week rotation. Something to consider if cardio is an important factor to you. (I didn't mind it, personally). I suppose, yes, you can also get your heart rate up lifting heavy with back and chest days, too, but for me, it's not quite as elevated for as long a time as I get with lower body workouts.

Regarding delts, depending on your weight setup, you may hit them quite a bit through the entire rotation. I have SelectTech weights on a rack, and I find my rear delts get pretty worked on the days where I'm doing anything really heavy - lifting the weights out of and then settling them back into their holders again and again hits my delts - the movement is pretty similar to the "hip hugger" moves she does in the Body Parts Shoulders workout.

For me, on the lower body days, I really feel it, because that's when I'm typically hefting around the heaviest weights.

Hope this helps!
Click to expand...
This one :)
ROTATIONS
STS 2.0 12-WEEK

WEEK 1 WORKOUT

Monday STS 2 Giant Sets Total Body
Tuesday STS 2 Mobility 1
Wednesday STS 2 Super Sets Total Body
Thursday STS 2 Mat Yoga
Friday STS 2 Tri Sets Total Body
Saturday STS 2 Active Recovery
Sunday OFF

WEEK 2 WORKOUT

Monday STS 2 Super Sets Total Body
Tuesday STS 2 Mobility 2
Wednesday STS 2 Tri Sets Total Body
Thursday STS 2 Total Body Stretch
Friday STS 2 Giant Sets Total Body
Saturday STS 2 Active Recovery
Sunday OFF

WEEK 3 WORKOUT

Monday STS 2 Tri Sets Total Body
Tuesday STS 2 Mobility 1
Wednesday STS 2 Giant Sets Total Body
Thursday STS 2 Foam Rolling Upper Body + STS 2 Foam Rolling Lower Body
Friday STS 2 Super Sets Total Body
Saturday STS 2 Chair Yoga
Sunday OFF

WEEK 4 WORKOUT

Monday STS 2 Lower Body 1
Tuesday STS 2 Upper Body 1
Wednesday STS 2 Total Body Stretch
Thursday STS 2 Lower Body 2
Friday STS 2 Upper Body 2
Saturday STS 2 Mobility 1
Sunday OFF

WEEK 5 WORKOUT

Monday STS 2 Upper Body 1
Tuesday STS 2 Lower Body 1
Wednesday STS 2 Chair Yoga
Thursday STS 2 Upper Body 2
Friday STS 2 Lower Body 2
Saturday STS 2 Active Recovery
Sunday OFF

WEEK 6 WORKOUT

Monday STS 2 Lower Body 1
Tuesday STS 2 Upper Body 2
Wednesday STS 2 Total Body Stretch
Thursday STS 2 Lower Body 2
Friday STS 2 Upper Body 1
Saturday STS 2 Mobility 2
Sunday OFF

WEEK 7 WORKOUT

Monday STS 2 Body Parts Legs
Tuesday STS 2 Body Parts Shoulders
Wednesday STS 2 Active Recovery
Thursday STS 2 Body Parts Back
Friday STS 2 Body Parts Chest
Saturday STS 2 Mobility 2
Sunday STS 2 Body Parts Biceps

WEEK 8 WORKOUT
Monday STS 2 Body Parts Triceps
Tuesday STS 2 Foam Rolling Upper Body
Wednesday STS 2 Body Parts Legs
Thursday STS 2 Body Parts Shoulders
Friday STS 2 Active Recovery
Saturday STS 2 Body Parts Back
Sunday STS 2 Body Parts Chest

WEEK 9 WORKOUT
Monday STS 2 Total Body Stretch
Tuesday STS 2 Body Parts Biceps
Wednesday STS 2 Body Parts Triceps
Thursday STS 2 Foam Rolling Upper Body
Friday STS 2 Body Parts Legs
Saturday STS 2 Body Parts Shoulders
Sunday STS 2 Mobility 1

WEEK 10 WORKOUT

Monday STS 2 Body Parts Back
Tuesday STS 2 Body Parts Chest
Wednesday STS 2 Mobility 2
Thursday STS 2 Body Parts Biceps
Friday STS 2 Body Parts Triceps
Saturday STS 2 Active Recovery
Sunday STS 2 Body Parts Back

WEEK 11 WORKOUT

Monday STS 2 Body Parts Chest
Tuesday STS 2 Total Body Stretch
Wednesday STS 2 Body Parts Biceps
Thursday STS 2 Body Parts Triceps
Friday STS 2 Foam Rolling Upper Body
Saturday STS 2 Body Parts Legs
Sunday STS 2 Body Parts Shoulders

WEEK 12 WORKOUT

Monday STS 2 Mobility 1
Tuesday OFF
Wednesday STS 2 Body Parts Back
Thursday STS 2 Body Parts Chest
Friday STS 2 Mobility 2
Saturday STS 2 Body Parts Biceps
Sunday STS 2 Body Parts Triceps

Muscle groups are splitted as follows:

  • 3 weeks total
  • 3 weeks upper body
  • 6 weeks body parts
This look good to me. I will eventually tweak it according to my needs.
 
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