Is NROLFW the Best Program?

MysticRealm

I want to get more into lifting, but I haven't done much lifting for a long while, so I would like to find an easy to follow plan to go by.
Is NROLFW a good program? Is it easy to follow? How long does each weight lifting session last (30 mins? 45? 60?)? And how many days a week is recommended?
I currently have a decent gym with decent free weights (only thing I think it doesn't really have is a true squat rack), however in 5 or 6 months I will be moving to a place with no gm. Can you do this program at home with minimal free weights?
Any advice or recommendations for other programs that wold work better?

DawnEmbers

The program is good but it does involve a fair amount of stuff as you progress through the varying stages. Some of lifts require barbells, while others need dumbbells and/or cables and machine. It's great if you want to learn many different lifts and want to have variety since after the first 16 work outs the stages are shorter and change a bit more (though are repeated just with different rep ranges, stage 2&4 are similar as are stages 3&5). However, you will need some equipment and that will depend on what you can do and what is minimal. It also does take time, depending on the day and stage. I'm in stage 3 and it takes me over an hour but I throw a couple accessory lifts in at the end because I want to work on certain areas. It starts out shorter though but some of the stages will have longer sessions.

Look into it, check what type of equipment you may need or have, and see if it's a good option for you. If not, then check out some other beginner programs.

MysticRealm

Thanks for the reply. I'll have to try to look into it for the equipment.

stargarden4

Check out the ice cream 5x5

kickassbarbie

I'm doing it atm.

I love it personally. Nice variety thrown in to the mix, but yes it does require quite a bit of equipment, I don't think I could back squat with out my squat rack tbh and it has alot of squats! You could sub them for other squats though i guess. I sub the lat pull downs (i train at home 70% of the time and no lat pull down machine) for a mix of barbell rows and pull ups I've still had great results.
Things like boxes can be subbed with a stair, step ladder or a weights bench.
Lots of different things to try with pre nrolfw I think it's a good introduction to lifting and getting a feel for different moves.

Stage one I can get done in 35 mins but it does get time consuming after that, stages 2-4 started taking me hour to hour and a half to complete.
It's recommended 3x per week. People have done it in less though.

Good results though and helped me increase my weights drastically, increase pull ups, my back looks 10x better now too!

There is a group on here for nrolfw could be worth a look.

modmom1

It was my first intro to weight lifting and I highly recommend it. The only word of caution is that it calls for a lot of lunges...a lot. I ended up injuring my knee from repetition. I would suggest learning some alternate moves you can substitute once in a while when you get further into the program. And be mindful of good form.

lishie_rebooted

stargarden4 wrote: »

Check out the ice cream 5x5

ICF still requires a bar, plates, dumbbells, bench, pull up bar, rack/cage, and cable machine (tho the last one is really easy to swap out).
I do ICF at home with all of the above equipment, minus the cable machine.

OP, NROLFW is a good program.
I personally thought it got too complicated and fussy for my tastes so I switched to Stronglifts 5x5 and then to ICF.

You could do the Nerdfitness Beginner Bodyweight routine with weights to make it more difficult.
It has squats, lunges, push ups, planks, rows, and jumping jacks (I think that's everything).

AllanMisner

There is no perfect program, only programs that are more suited to your goals, equipment, and time availability. Strong lifts, strong curves, etc. are all out there to consider. In all honesty, you can expect to spend about an hour 3 times per week to get noticeable results within a couple of months. More is not necessarily better, but more intensity with good form is. Find one that fits and will push you.

Larissa_NY

This might seem like a really obvious thing to say, but it's going to be very hard to get into lifting weights if you don't have access to weights you can lift.

I also found the NROLFW program to be fussy and overly complicated, so I did Starting Strength instead. In your particular circumstances, though, I might try a body weight program like Convict Conditioning or You Are Your Own Gym. It won't get you to a 400-pound deadlift, no, but you can get pretty damn strong doing it.

MysticRealm

THanks for the replies. I will look around at some of the other programs you guys have recommended.

BTW I said MINIMAL free weights not NO free weights (in regards to what I will have at my house)

arditarose

Loved the book...not interested in trying the program personally, but it looks great. I just don't feel like farting around with half the stuff in there, especially jack knife on a stability ball. No time for that.

mollyyy125

It does require a lot of eqipment, and some of the workouts take a while (1-1.5 hours at most).. but in my opinion, the information in the book if worth it even if you don't follow this specific program.

cwolfman13

The program is ok...the information contained in the book is really good. My wife started out with it and didn't progress through the entire program as it got a little convoluted in the latter phases...but it was a good enough program to get started with and she learned a lot. She moved onto Strong Curves before she finished New Rules.

She now uses New Rules Supercharged which doesn't give you a specific program to do but rather templates for various rep ranges for various goals. The template tells you what type of movement you should be doing, but lets you pick the actual exercise variation for that particular movement. So basically you get some assistance in programming your own routine so as not to miss certain movements and body parts and/or over-train others.

MysticRealm

Ok, hmm, I guess I'll have to look into something else.