Stage 1 Confused how to start :/

mona_patty

I don't know why, but for some reason I am confused about the workout plan. I am starting Stage 1. Can someone explain to me about what I am suppose to do? (I understand if its B1 & B2, for example, I am suppose to alternate, if the letter is stand alone, I do it straight in a row, right? lol)

For example, 1st workout is SQUATS, it says
Squats:

---

Sets

---

Reps
Workouts 1,2

---

2

---

15
Workouts 3,4
Workouts 5,6
Workouts 7,8

What is the meaning of workouts 1 thru 8? UGHHHH Please help......

siany01

I don't know why, but for some reason I am confused about the workout plan. I am starting Stage 1. Can someone explain to me about what I am suppose to do? (I understand if its B1 & B2, for example, I am suppose to alternate, if the letter is stand alone, I do it straight in a row, right? lol)

For example, 1st workout is SQUATS, it says
Squats:

---

Sets

---

Reps
Workouts 1,2

---

2

---

15
Workouts 3,4
Workouts 5,6
Workouts 7,8

What is the meaning of workouts 1 thru 8? UGHHHH Please help......

Hi,

You are right with the alternating sets. So for workout A you start with squats 2 x straight sets. Then onto 1 set push up then 1 seated row then 1 push up then 1 seated row. Then 1 set step ups (15 on each leg starting weakest leg) then 1 set of 8 prone jackknifes and 1 set of step ups and finish with 8 prone jackknifes.

For the workouts they go like this

Workouts 1 & 2 (A&B) are 2 sets of 15 reps
Workouts 3 & 4 (A&B) are 2 set of 12 reps
Workouts 5 & 6 (A&B) are 3 sets of 10 reps
Workouts 7 & 8 (A&B) are 3 sets of 8 reps

Hope that helps and not confuses you more

mona_patty

Thank You. I keep going to some topics like a mad woman and finally I did get it!!! haha Basically do the workouts 1, 2, 3 etc mean Week 1, Week 2???

PLEASE CORRECT ME IF I AM WRONG.
Starting Stage 1, Workout A will be 2 sets each doing Workout 1 ?

then next lifting day will be Workout B, each 2 sets Workout 2?

siany01

Thank You. I keep going to some topics like a mad woman and finally I did get it!!! haha Basically do the workouts 1, 2, 3 etc mean Week 1, Week 2???

PLEASE CORRECT ME IF I AM WRONG.
Starting Stage 1, Workout A will be 2 sets each doing Workout 1 ?

then next lifting day will be Workout B, each 2 sets Workout 2?

Not quite. I'll use days to lay it out a little clearer - Starting out you do 2 sets 15 reps workouts 1 & 2

Monday - Starting stage 1 - Workout A - 2 sets of 15 is workout A1

Weds - Workout B - 2 sets of 15 is work out B1

Friday - workout A - 2 sets of 15 is workout A2

Monday - workout B - 2 sets of 15 is workout B2

At this point you have completed two rounds of both workouts A & B and you would drop down to 12 reps and move to workouts 3&4

Weds - Workout A - 2 sets of 12 is workout A3

Friday - Workout B - 2 sets of 12 is workout B3

Mon- Workout A - 2 sets of 12 is workout A4

Weds- Workout B - 2 sets of 12 is workout B4

So again you have completed 2 rounds of the exercises at the reduced reps so they move down again to 10 reps but you do 3 sets and are doing workouts 5 & 6

Fri - Workout A - 3 sets of 10 is workout A5

Monday - workout B - 3 sets of 10 is workout B5

weds- Workout A - 3 sets of 10 is workout A6

Fri- workout B - 3 sets of 10 is workout B6

Now you have completed 2 rounds of the exercises you move on to 8 reps 3 sets and the final group of 7 & 8

Mon- Workout A - 3 sets of 8 is workout A7

Weds- workout B - 3 sets of 8 is workout B7

Fri- Workout A - 3 sets of 8 is workout A8

Mon- workout B - 3 sets of 8 is workout B8

So in total stage one is 16 workouts. 8 of workout A & 8 of workout B (unless you take the option to extend it as described in the book in which case you just follow the pattern as above)

tartsul

try downloading these spreadsheets. that'll help

http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs