You'll want to read this!

[The Titan99]

Hey Ron, you know I've been using STS and training hard for the last +3 years, made crazy progress but been periodically stalled by injury (I'm injury free right now thank God!). Do you think it would benefit me at my age and stats to do a heavy week followed by a lighter weight/higher rep week? Say, 1 week 8-12 followed by a what, 12-15? What do you think? Or should I continue with progressive overload? Also, how do you handle the reload on such a program?

[Ronnie Rowland]

Hey Ron, you know I've been using STS and training hard for the last +3 years, made crazy progress but been periodically stalled by injury (I'm injury free right now thank God!). Do you think it would benefit me at my age and stats to do a heavy week followed by a lighter weight/higher rep week? Say, 1 week 8-12 followed by a what, 12-15? It would benefit you if it does not cause your joints to hurt. If you get hurt it will set you back instead of allowing you to go forward. Another option to remain injury free and make further gains is to increase your volume a bit while keeping your reps in the 12-15 range. This would mean doing 12 sets per body part which is very fatiguing yet effective. This would mean a total of 24 work sets for lats alone and 24 work sets for upper legs alone! If you try alternating between heavy and light week do about 6-8 sets per major body part on heavy day and 10-12 sets on light day. What do you think? Or should I continue with progressive overload? Also, how do you handle the reload on such a program?

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