SL vs. NROLFW?
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Deena_Bean
Posts: 906 Member
Thoughts? I have experienced the strength increase with SL, but I'm considering changing it up for the sake of doing something different (for me mentally, not really physically). Good or bad idea? I don't know a single thing about NROLFW...
Aside from those 2, any other favorites?
Aside from those 2, any other favorites?
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ooo ooo I can answer, sort of. I can answer about SL and NROLFW as those are the two programs I have used so far (started lifting very end of October, SL in start of November and NROLFW middle of February).
I like them both but they are very different. I am glad I did SL first because I hadn't lifted in a long time, it required less moves to learn and I was able to get comfortable with the whole lifting at the gym with other people around me. Since it's just the basic lifts, it was easy enough and I didn't feel weird doing them (unlike a few in NROLFW). It is great for strength gains but after a while, it's not uncommon to want to try something different but some people run SL for years and enjoy it all the way.
I tried NROLFW because I was ready to get out of my comfort zone and even though I hadn't stalled on much but the usual *couch*overheadpress*cough* I figured I was at a good point for change. I did SL for 12 weeks, then ended up on a rest week due to a cold. NROLFW is very different as it has the different stages and there are different workouts and rep schemes. Some I didn't care for, some I even skipped (and I may regret it now cause turns out I have to work on my core more) and I added a few things in because it doesn't have regular bench press and that's weird. Also, I did it because my stepsister bought me the book for Christmas, so figured I wold give it a try. I do think my shoulders shaped up quite nice thanks to the program and I actually like some of the moves I hadn't thought of trying before, like one arm dumbbell snatch. However, it does seem random at times, some of the moves are awkward (one point dumbbell row and other things done on one foot), and depending on how your gym is set up just getting everything you need can be a challenge. I had to alter some of the small circuit type sets cause the two or three bits of equipment weren't near enough to each other for me to do them that way. Plus side, there is also a group on MFP for NROLFW so any questions about the program might be answered over there.
As for other possibilities. Depends on what you're looking for really. I've been looking at things like 3x5, wendler or ICF but haven't made up my mind yet so I'm doing SL with accessories until I figure out what I want to do, cause I like my glute/hamstring accessory night and want to keep doing it. lol
Hope that helps at least a little.0 -
It does help some, thanks! I don't use a gym. I have a squat cage, bar, plates and dumbells at home so I just do it there. Does NROLFW require machines vs. free weights? That'll make up my mind a lot faster about what I'm doing haha. I started SL January 26, had one break from May 8-16, and then June had 2 weeks with 2 days of lifting (instead of 3), the rest 3 days/week and my last lift was July 4. So I've been pretty consistent for about 22 weeks. I'm definitely stronger, there's no question. I haven't noticed much change in my shape because I've not cut the calories enough to see the fat go away. In any event, I'm a little curious about switching it up. Prior to this past week off, my highest completed sets are:
Squats: 125
Bench: 95
Row: 95
OHP: 80
Dead: 135
I started at the bar alone for all lifts, so I'm happy with the progress. I guess I'm fine with continuing SL. I know it works, but a little variety would be kind of nice. I'm just scared of sacrificing the progress by making changes. Admittedly I would love to boot the squats (I hate them most), but I also know they are where I've noticed my biggest strength advantages. My last bike ride included 3 bridges and the incline was so much easier than the time I tried before lifting. It's awesome to see the benefits of strength in other life applications!
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It does use some cables for things like lat pull down. It also helps to have some type of step for the step up and some of the different lunges, plus there is a deadlift from a box, which I used an aerobic step for from the fitness classroom. Then there are things like crunches on a stability ball, back extensions and the only bench is incline for db and bar presses. So, it does require some equipment though not too much really and some things can probably be worked around. The wood chop ones, for example, I know can be done with a resistance band and the squat rack. NROLFW does have some squats but they have a variety involved. Some stages it's back squat, then there is front squat and some with dumbbells.0
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I've done both. I really enjoyed nrolfw and use a lot of the exercises to build my accessories around SLs!0
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