New Rules of Lifting For Women - too easy?

niknokd
niknokd Posts: 127 Member
in Fitness and Exercise
Hi, just looking for opinions on NROLFW for someone who isn't totally new to weight training. I've been doing BodyPump consistently for the past 8 months and I usually lift heavier than most in the class and I've gained a surprising amount of muscle tone, but I'm looking for something new and a little more challenging. I've never "lifted heavy" but looking through the Phase 1 workouts of NROLFW they don't look that challenging. I could be mistaken though and be underestimating the difficulty. Does anybody have any opinions? Should I look at a different program or do this one? I'm not sure what to do because I'm new to weightlifting, but definitely not new to working out.

Replies

  • FrnkLft
    FrnkLft Posts: 1,821 Member
    Ok, well lifting in the gym is a little different than your Body Pump classes. Those classes are really more "cardio with weights" whereas a lifting routine like NROL4W is more about stressing the muscles in sets, to get them to develop.

    Have you actually read the book by the way, or did you just find something online?

    As for programs, NROL4W is a little more complicated than what I prefer, but it's a good program with good fundamentals. It does start light, but that's a good thing. Even powerlifters who squat 500+ lbs always advocate starting light and working up, it's a virtue and the mark of a smart lifter.

    At the end of the day what's important is that you're doing compound movements and increasing weight, so how you get there is *kind of* personal preference. Other great programs that are much more straight forward and simple are Starting Srength (book with tons of detail) or Stronglifts 5x5 (free online routine, good videos to show form).

    If you do any of these, you will be off to a great start. Let us know how it goes!



    ..also, a friendly little table...

    Here's how it all works:

    Diet = Lose/Maintain/Gain Fat and Muscle Weight

    Cardio = Most time efficient way to burn calories, great for cardiovascular health and endurance

    Heavy Lifting = Great way to burn calories too, necessary for muscle maintenance/gain & strength
  • FrustratedYoYoer
    FrustratedYoYoer Posts: 274 Member
    Personally I chose Stronglifts 5x5 because it looked a lot simpler than NROLFW. If/when I fancy a change I may give NROLFW a try or follow a different program but for me I prefer the simplicity of stronglifts and am seeing good results since starting in August. Never had so many compliments off people and people asking if I'm an athlete lol. Obviously it's working!
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    Personally I chose Stronglifts 5x5 because it looked a lot simpler than NROLFW. If/when I fancy a change I may give NROLFW a try or follow a different program but for me I prefer the simplicity of stronglifts and am seeing good results since starting in August. Never had so many compliments off people and people asking if I'm an athlete lol. Obviously it's working!

    Too cool :)

    OP, the best wight lifting programs out there for beginners are based on the 5 fundamental compound (multi-joint) movements: bench, squat, deadlift, overhead press, and barbell row. They hit everything with the exception of your abs, and are the most functional and safe ways to continue increasing weight. ANYTHING else that you do should be supplimental, and is not even really necessary (except for something to strengthen your abs).
  • JoRocka
    JoRocka Posts: 17,525 Member
    I could be mistaken though and be underestimating the difficulty. Does anybody have any opinions? Should I look at a different program or do this one? I'm not sure what to do because I'm new to weightlifting, but definitely not new to working out.

    you are.

    body pump isn't lifting- it's cardio.

    NROL
    Strong Curves
    Strong lifts
    Starting Strength

    pick on and go for it- it gets really NOT easy really fast.
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    it gets really NOT easy really fast.

    Rofl, so true. So start light!
  • rachaelbarton
    rachaelbarton Posts: 57 Member
    I also do body pump, and the instructor told us one day that "we're not building big muscles like those meatheads out there...we're building functional muscle". If that's what you want then I see the class providing that via lower weight endurance training. But if you're looking to bulk up your already trained muscle groups, then you'll need to switch to higher weights at lower reps. The movements they teach you in the class are some of the classics to begin with.

    I disagree that body pump is cardio. I rarely break a sweat and my heart rate stays fairly stable. I have noticed improved tone in my large muscle groups from the class, however.

    I switch between body pump and lifting heavier weights at lower reps for my weight training, as well as incorporate a lot of free weight training and some body weight exercises. I recently dropped from 20.8% to 19.2% body fat so I feel this is working for me.
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    I could be mistaken though and be underestimating the difficulty. Does anybody have any opinions? Should I look at a different program or do this one? I'm not sure what to do because I'm new to weightlifting, but definitely not new to working out.

    you are.

    body pump isn't lifting- it's cardio.

    NROL
    Strong Curves
    Strong lifts
    Starting Strength

    pick on and go for it- it gets really NOT easy really fast.

    QFT.

    I did NROLFW through Stage 1 and looked ahead.
    I decided that it got too complicated with the amount of equipment I needed access to and I would've had to modify it based on what my gym had available.
    I switched to SL5x5 and preferred the simplicity of that.
    5 things to remember TOTAL.
    There was like 12 things for Stage 1 and it got more complicated from there.
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    I also do body pump, and the instructor told us one day that "we're not building big muscles like those meatheads out there...we're building functional muscle".

    I think I would've hit the instructor for such a rude and judgmental comment like that.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    I also do body pump, and the instructor told us one day that "we're not building big muscles like those meatheads out there...we're building functional muscle".

    I think I would've hit the instructor for such a rude and judgmental comment like that.

    :laugh:

    No kidding! If you are doing compound lifts, then you are building functional muscles.
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    I also do body pump, and the instructor told us one day that "we're not building big muscles like those meatheads out there...we're building functional muscle".

    I think I would've hit the instructor for such a rude and judgmental comment like that.

    :laugh:

    No kidding! If you are doing compound lifts, then you are building functional muscles.

    Exactly.
    Deadlifts and everything were very helpful in moving a plasma tv and a couch
  • Cheri_Moves
    Cheri_Moves Posts: 625 Member
    NROLFW is as hard or easy as you make it, physically. It will teach you how to track your training though, and that's one of the most important things for anyone to learn who is getting into liftig.

    I used it when I started lifting. It was my training... Now I'm a self coached powerlifter.
  • Cheri_Moves
    Cheri_Moves Posts: 625 Member
    it gets really NOT easy really fast.

    Rofl, so true. So start light!

    I third this!
  • ironanimal
    ironanimal Posts: 5,922 Member
    The weight you use is what makes it challenging, not the annoying instructor in a leopardprint leotard :D
  • rduhlir
    rduhlir Posts: 3,550 Member
    NROL is only as easy as you make it to be. If you start out under estimating the amount you can lift or do, then yeah it will be easy. But if you are honest with yourself, it will be challenging. The first stage looks easy, yeah. But the first stage is all about form and perfecting it. That is why you start out with the lighter weight, higher reps. But by stage 4 and 5, trust me you will see the challenge in it.
  • amastre
    amastre Posts: 176 Member
    New Rules of Lifting for Women is a good read, especially for those who need a bit of motivation to get into the weight room, as it lays out a good discussion of the benefits of lifting. While the author is a great resource, I found the programming too complex to keep up with, and made the jump over to StrongLifts 5x5 shortly after completing phase one of NRLW.
  • Fullsterkur_woman
    Fullsterkur_woman Posts: 2,712 Member
    Relish those short, easy workouts while they last. And use that time to free up your calendar for long workouts later on.
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    NROL is only as easy as you make it to be. If you start out under estimating the amount you can lift or do, then yeah it will be easy. But if you are honest with yourself, it will be challenging. The first stage looks easy, yeah. But the first stage is all about form and perfecting it. That is why you start out with the lighter weight, higher reps. But by stage 4 and 5, trust me you will see the challenge in it.

    I agree, but again, if it comes to it, start lighter than heavier. Not because you're a girl or because whatever... but because you want to leave room for progression and give your body ample time to adapt. These programs have you upping the weight periodically, so like we've said, it'll get heavy in no time.

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