New Rules of Lifting for Women

workout_ninja
workout_ninja Posts: 524 Member
in Fitness and Exercise
I just got the book NROLFW and I have read it almost all the way through. I was a bit confused about the workouts planned for this programme and I was wondering if someone who has done it can help me before I start?

Q1: It has the tables for Workouts A and B and the exercises in that table. Am I right in thinking that on the first day I only do Workout A exercises 1? Because that is only a 2 sets of 15 reps at 5 exercises! That would make this an incredibly short workout, even including a warm up. Is this right?

Q2: I don't understand the increase in weight but the decrease in reps. Surely it should be more or at least the same amount of reps for the increase in weight? Of course I know nothing about lifting so im probably wrong here (that's why I bought the book in the first place)

Q3: Has anyone completed this programme? Did you find you gained strength and muscle and scorch some fat? How did you find it? How was your diet throughout?

Any help you can give me would be awesome thanks :)

Replies

  • keithemp
    keithemp Posts: 71
    To answer Q2 - As you add weight, you shouldn't be able to lift the weight more times than you did with a lower weight, unless you are way under your limit. The point of lifting weights is to nearly fail after every set, if you aren't nearing failure, increase the weight.
  • hearthemelody
    hearthemelody Posts: 1,025 Member
    I wish I could help, but all I know about NROLFW is that the routines get super complicated super quick, so I went with Stronglifts instead.

    Good luck, and BUMP
  • natini
    natini Posts: 347 Member
    There is a New Rules of Lifting group on MFP that you should check out. You are correct on the rotation of the workouts. Phase 1 is very short but they get much longer as you complete the program.
  • shutterbug282
    shutterbug282 Posts: 588 Member
    Q1. You do Workout A. All the way from A to C2. :) It suggests Mon -Workout A. Tues -Rest. Weds - Workout B. etc. :)

    Q2. Adding weight, you shouldn't be able to lift as many reps as you did at a lower weight.

    Q3. I've done it once, and I noticed quite a loss in inches, and not so much in weight. My diet wasn't great during some of it either, so I think the results were pretty good considering. :)
  • refuseresist
    refuseresist Posts: 934 Member
    I just got the book NROLFW and I have read it almost all the way through. I was a bit confused about the workouts planned for this programme and I was wondering if someone who has done it can help me before I start?

    Q1: It has the tables for Workouts A and B and the exercises in that table. Am I right in thinking that on the first day I only do Workout A exercises 1? Because that is only a 2 sets of 15 reps at 5 exercises! That would make this an incredibly short workout, even including a warm up. Is this right?

    Q2: I don't understand the increase in weight but the decrease in reps. Surely it should be more or at least the same amount of reps for the increase in weight? Of course I know nothing about lifting so im probably wrong here (that's why I bought the book in the first place)

    Q3: Has anyone completed this programme? Did you find you gained strength and muscle and scorch some fat? How did you find it? How was your diet throughout?

    Any help you can give me would be awesome thanks :)

    I have just started, as above The stage 1 workouts are short, yes. I usually have time to do some cardio and streching after, you increase the weight so you can only do 10, or 8 reps of that exercise.

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