New Rules of Lifting for Women - confused!

megsasb

When I look at the chart in the book, am I supposed to only do workout A1 on the first day and then B1 on the second and then report the same to for workout A2 and B2, which are all the same workouts for those days? and then move on to the next line for 3 & 4?

That is the most confusing part, weather I'm suppose to go through it all at one time or just workouts 1, 2, 3, 4 on those specific, every other day rotations. Does that make sense? I believe I did more today than I was suppose to because I did all of the reps 15, 12, 10 and 8 for the squats and on from there?

VERY CONFUSED even after reading all the helpful hints from the other posts I found. It's very helpful, but those numbers 1-8 are confusing the heck out of me!

Thanks for any help and explanation!

obsidianwings

Its been a long time since I have done this program so I don't have the book in front of me. But as far as I remember you do the entire workout A on the first day, then the entire workout B in the second day, then workout A again on the third day, and so on.

ETA: Each workout is done 8 times, so I assume that accounts for the 1-8, but again I can' t look at the book right now i'm afraid.

obsidianwings

Reading through what you said again, it does sound like you did to much. If I remember correctly the reps change on each workout for first stage, sounds like you did all of them.
So what you should be doing for example is:
Monday: Workout A 1 (so only the reps/sets that are associated with that)
Wednesday: Workout B1
Fri: Workout A2

Mon:Workout B2
Wed: Workout A3
Fri: Workout B3

etc

obsidianwings

Just found my really old NROL4W spreadsheets on the computer.

Looks like what you should've done on the first day was:
2 sets of 15 reps of squats
2 sets of 15 reps of push ups and bent over barbell rows (alternating between the two)
2 sets of 15 reps of step ups and prone jackknives (again, alternating between the two)

And thats it

cwolfman13

Reading through what you said again, it does sound like you did to much. If I remember correctly the reps change on each workout for first stage, sounds like you did all of them.
So what you should be doing for example is:
Monday: Workout A 1 (so only the reps/sets that are associated with that)
Wednesday: Workout B1
Fri: Workout A2

Mon:Workout B2
Wed: Workout A3
Fri: Workout B3

etc

bingo...

my wife does New Rules and it started out pretty easy and she was like, "that's it...I feel like I need to do more"...now she longs for those days at times.

hararayne

Reading through what you said again, it does sound like you did to much. If I remember correctly the reps change on each workout for first stage, sounds like you did all of them.
So what you should be doing for example is:
Monday: Workout A 1 (so only the reps/sets that are associated with that)
Wednesday: Workout B1
Fri: Workout A2

Mon:Workout B2
Wed: Workout A3
Fri: Workout B3

etc

Yep, this is a typical beginner weight lifting regimen. Don't overdue it. You need a day in between to let the muschles recover. I've read the book and been frequenting other websites but haven't started my own regimen yet

knra_grl

Just found my really old NROL4W spreadsheets on the computer.

Looks like what you should've done on the first day was:
2 sets of 15 reps of squats
2 sets of 15 reps of push ups and bent over barbell rows (alternating between the two)
2 sets of 15 reps of step ups and prone jackknives (again, alternating between the two)

And thats it

Yes this and if you started Week 1 on Tues you would do B on Thurs and A on Sat and Week 2 on Tues the following week you would start with B and do A on Thurs and B on Sat

Week 3 you would move to the next stage decreasing reps but adding weight

sorry I know that's clear as mud :indifferent: