NROLFW help

pixie_mills

Okay a quick question

I have just started this programme. I am a complete newbie to weights so I'm sorry if this sounds a completely stupid question. I did my first workout on Monday with 17kg weighted bar for squats and 14kg (7kg in each hand) for step-ups. Now I managed with this weight and found it rather challenging to do the final ones. My worry is, am I not lifting heavy enough? I don't want to hurt myself and i'm sure that in time i'll get stronger and be able to lift heavier - but will I see results with just lifting 17kg etc.

MammaMouse

If it's heavy enough that you are really working for the last couple of reps you are where you should be. At least, that's what I was told... I don't want to say it's completely accurate because I too am a newbie at lifting, but I just thought I'd throw it out there. Just keep working your way up

pixie_mills

My arms and tops of my thighs have been burning since Monday lol so it's done something :P

Thank you for your input x

Stage14

If you are struggling with the last few reps (but not before then), you are using a good weight. You should never lift with a weight that is heavier than you feel comfortable lifting (unless you are lifting to failure with a spotter, which isn't the case with NROLFW).

One thing I found to help prevent soreness was to go through the ENTIRE set of warmups the book recommends (general, semi specific, specific). I was doing general, then sort of halfway doing semi-specific, then jumping right into squatting and deadlifting with full weights. The results were NOT fun the next day. Doing the full set of warm ups and a good cool down then stretch afterwards makes all the difference for me.

pixie_mills

thanks for replying much appreciated

pixie_mills

thanks for your reply much appreciated x