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Cathe Friedrich's STS

Cathe Friedrich's STS - Disc 24 - Meso #2 Back and Biceps

48,084 views 5 years ago
Order or learn more about STS at http://www.cathe.com/sts

Hang on to your hats because we are going on an intense ride (wait until you see the faces in this workout, ha). This YouTube clip features a segment from our Back and Bicep workout from Mesocycle 2 (hypertrophy phase) and we're showing you an example of two back to back drop sets for BICEPS which are one of the best techniques for hypertrophy. Because we are limited to our clip length/time you will not see the BACK exercises but I have a complete list of all the exercises included in this workout below. When doing drop sets, always make sure to select a weight that is 80% of your 1 RM for the first set of every drop set. Then decrease your weight by 20%-30% for each of the two following sets. When using this technique in the STS program we encourage you to always strive to complete 10 reps if possible with only about ten seconds rest between all sets. If you're wondering why we have you drop your weights by 20% - 30% for set #2 and set#3 of every drop set, it is because studies have shown that in order to do 9 to 10 reps with only 10 seconds rest between each set a person must decrease their weight by this amount for each set.
For those who are unfamiliar with or just wanting a little refresher.....Mesocycle #2 (12 DVDs) is all about hypertrophy (muscle building and definition). Throughout, you will be lifting a weight that is 70% to 80% of your 1RM during these 4 weeks. Each week will feature a different workout for every muscle group. Your rep range will be around 8-12 reps for most exercises and because of the increased intensity, you will need a longer rest break of about 60 to 90 seconds between sets. Training concepts such as double wave loading, drop sets and back off sets will be used to push you like never before. Mesocycle 2 is divided into three muscle groupings (two upper body and one lower body) with four workouts per grouping. After completing your last workout for this mesocycle, you will take a week off and enjoy an active recovery week before starting Mesocycle #3 where you will increase your weights up to 90% of your 1RM.

Here is a complete list of all the exercises on disc #24. You will notice that Mesocycle #2 generally works each body part until completion before moving on to the next body part (ie: you do all of your back exercises before moving on to biceps).
Warm Up

Lat pulldowns with band

T-Pull with band

Y's with band

Pull Ups Overhand

Chinups Medium Grip

Chinups

Pullovers - Drop Set #1

Pullovers - Drop Set #2

Pullovers - Drop Set #3

One Arm Horizontal Row - Drop Set #1

One Arm Horizontal Row - Drop Set #2

One Arm Horizontal Row - Drop Set #3

Deadlifts #1

Deadlifts #2

Deadlifts #3

Barbell Curl - Drop Set #1

Barbell Curl - Drop Set #2

Barbell Curl - Drop Set #3

Incline Curls Both Arms Rotate at Top Drop Set #1

Incline Curls Both Arms Rotate at Top Drop Set #2

Incline Curls Both Arms Rotate at Top Drop Set #3

Seated Concentration Curls - Drop Set #1

Seated Concentration Curls - Drop Set #2

Seated Concentration Curls - Drop Set #3 Show less
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STS - Mesocycle 2 Play

STS - Mesocycle #1 (12 DVD set)
Includes all 12 DVDs from mesocycle #2. Other mesocycles (mesocycle #1 and mesocycle #3) may be purchased separately or take advantage of our STS discount bundle and purchase the entire STS DVD series and save. * Ab Circuits sold separately and is not included in our STS discount bundle.
What's included with this discount package?
1. STS mesocycle #2 (12 DVD set)

Mesocycle 2

Mesocycle 2 focuses on hypertrophy, or more simply, muscle building and definition. You will be lifting a weight that is 7080% of your 1RM during these four weeks. Once again, each week will feature a different workout for every muscle group. Your rep range will be around eight to twelve reps for most exercises and because of the increased intensity you will need a longer rest break of 6090 seconds between sets. The one exception to this is the leg routine where you will do three tri-sets each for three rounds. Your only rest will come after completing one round of each tri-set. The leg routines in this mesocycle will be very tough.

Training concepts such as double wave loading and back off sets will be used to push you like never before. This cycle is divided into three muscle groupings with four workouts per grouping:

#1 Chest, Shoulders and Triceps
#2 Back and Biceps
#3 Legs

Unlike Mesocycle 1, Mesocycle 2 works each body part until completion before moving on to the next body part. In other words you will do all of your chest exercises before moving on to shoulders. You will then complete all of your shoulder exercises before moving on to triceps and so on.

STS - Mesocycle 3 Play

STS - Mesocycle #3 (12 DVD set)
Includes all 12 DVDs from mesocycle #3 plus the 4 optional Leg - Squat rack routines. Other mesocycles (mesocycle #1 and mesocycle #2) may be purchased separately or take advantage of our STS discount bundle and purchase the entire STS DVD series and save. * Ab Circuits sold separately and is not included in our STS discount bundle.
What's included with this discount package?
1. STS mesocycle #3 + 4 bonus Leg - Squat Rack DVDs (16 DVD set)

Mesocycle 3

Mesocycle 3 is all about strength and is divided into the following three muscle groupings with four workouts per muscle grouping:

#1 Chest and Back
#2 Shoulders, Biceps and Triceps
#3 Legs

You will lift weights that are 8090% of your 1RM during these four weeks. Your rep range will be around six to eight reps for most exercises and because of the increased intensity you will need a longer rest break between sets of the same muscle group than you did in the previous mesocycles. To reduce the amount of downtime, the upper body muscle groups are arranged in this series so that youre alternating between push and pull muscle groups. This method will allow your different muscle groups to always have at least two to three minutes of rest, which research shows is the minimum necessary time to replenish the bodys various energy cycles needed for a high intensity workout.

This strength cycle will feature a method of training called the 5% Method. To take full advantage of this technique you will want to select the heaviest weight you can lift for about nine reps.

The first week you are going to do four sets of eight reps for every exercise, resting two to three minutes between each set of the same muscle group. Do the same for weeks two and three, but increase your weight by 5% for each workout and decrease your reps by one. On your fourth and final workout for this mesocycle, you will do eight reps again, just as in week one, but youll use the weight you used in your second workout. If everything goes as planned you should be 5% stronger at the end of this mesocycle.

Youre probably wondering how youre going to be able to lift weights for the lower body in this rep range and intensity level. You need at least a squat rack to safely train the lower body at this intensity level, and that is why we have included two different leg workout program options for each week of this mesocycle.

The Plyo-Workout is for those who dont own a squat rack and will focus on explosive strength utilizing plyometric moves mixed with traditional leg strength training exercises. It will not follow the 5% method for strength.

If you wish to follow a true strength program and want to follow the same 5% Method used in the upper body workouts in this cycle, then select the Squat Rack workout option. There are two ways to do the workouts when selecting this option. The first and best way is to use a squat rack with safety catches and a spotter. Two members of the cast are shown doing this in all four squat rack workouts. The other way to do these routines is to wear a weighted vest (usually available at most stores from 1040 pounds) and use a short and lighter barbell like we normally use in the other segments of STS. This still may not be enough weight for some people to exactly follow the 5% method, but nevertheless it will give you an outstanding and challenging workout. The purpose of the weighted vest is to lessen the amount of weight you need on your barbell. This is beneficial because in an exercise like a squat (without a rack) you are limited by the weight you can safely lift overhead, not by the amount you can squat.

STS - Mesocycle 1 Play

STS - Mesocycle #1 (12 DVD set)
Includes all 12 DVDs from mesocycle #1. Other mesocycles (mesocycle #2 and mesocycle #3) may be purchased separately or take advantage of our STS discount bundle and purchase the entire STS DVD series and save. * Ab Circuits sold separately and is not included in our STS discount bundle.
What's included with this discount package?
1. STS mesocycle #1 (12 DVD set)

Mesocycle 1

Mesocycle 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 Legs

These 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.

Extended Stretch
You will notice that every workout concludes with our signature STS extended bonus stretch. This relaxing and thorough stretch is designed to restore and increase flexibility, relieve stress and improve overall circulation to the muscles and joints. It will also aid in muscle recovery. Youll engage in a combination of yoga-, pilates-, and athletic-based stretches while targeting all major muscle groups to ensure a well balanced stretch session. Enjoy this workout after every STS workout or simply on its own.
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