We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!
Starting weight?
StarChanger
Posts: 605 Member
Hi all, sorry if this has been posted elsewhere, but I've done a search and gotten no solid answer....
I am transitioning to NRoL4W after doing SL5x5 for over half a year now. Frankly, I love the simplicity of SL, but I feel like 1) I've reached the heaviest I can safely do on my home squat rack (no safety catch) and 2) that my body is getting accustomed to the same moves 3) I feel like I should be doing "more" than these few moves to progress further??
I have read the book cover to cover...I have downloaded, printed, and put my workout logs in a binder to keep track. I'm ready to start, TONIGHT...except for the life of me, I cannot find where the proposed starting weights for things like my squats and deadlifts are!! HALP!
In addition, I know I'm supposed to be "resting" every other day but can add some other "non-lifting" exercises. Because one of my goals is to become more flexible and improve my balance, I would like to do bodyweight exercises (i.e.: YaYOG) and yoga on the off days, with only one true "rest" day a week (I have a lot of weight to lose still...~75lbs). I know he's fine with yoga, but what are opinions on throwing the YAYOG in there?
Thanks in advance!
I am transitioning to NRoL4W after doing SL5x5 for over half a year now. Frankly, I love the simplicity of SL, but I feel like 1) I've reached the heaviest I can safely do on my home squat rack (no safety catch) and 2) that my body is getting accustomed to the same moves 3) I feel like I should be doing "more" than these few moves to progress further??
I have read the book cover to cover...I have downloaded, printed, and put my workout logs in a binder to keep track. I'm ready to start, TONIGHT...except for the life of me, I cannot find where the proposed starting weights for things like my squats and deadlifts are!! HALP!
In addition, I know I'm supposed to be "resting" every other day but can add some other "non-lifting" exercises. Because one of my goals is to become more flexible and improve my balance, I would like to do bodyweight exercises (i.e.: YaYOG) and yoga on the off days, with only one true "rest" day a week (I have a lot of weight to lose still...~75lbs). I know he's fine with yoga, but what are opinions on throwing the YAYOG in there?
Thanks in advance!
0
Replies
-
No starting weights are suggested, so you can stop looking:) . On my non lifting days, I still kept my cardio, running and cycling, I think yoga would compliment the program nicely, but I would be warty of yayog (that stands for you are your own gym right?). I don't think it will give your muscles enough time to repair and may compromise your lifting days.0
-
My understanding of choosing a starting weight is trying varying weight until you find the weight that you can JUST finish the reps in a set with GOOD FORM. Maintaining proper form with each exercise will dictate how much you lift for 2 or three set of 10 or 12, etc. Each training session you should be adding some weight or choosing higher difficulty levels exercises in each category. If you have a good idea of your max for squats etc. Start with about 25% less of that weight to begin with. Once you get the hang of this program you'll appreciate how you can switch out different moves while staying true to each category. I agree that it's better to avoid weight training exercises on you tween days and stick with cardio.0
This discussion has been closed.