New Rules of Lifting for Women group?
Replies
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Hi Shari! I am leaning toward Strongliftts after I complete this program. It's good to have you on as another who has completed the program and can vouch for it's benefits.
I am really enjoying my active-rest (aka all-cardio) week unlike the last few times I've attempted this sort of thing. I am excited to start the LAST stage on Monday though.0 -
Hey yall! I just purchased the book over my lunch break today and cant wait to get started with the program this weekend. I've been battling these last 12 lbs for the longest time and I think this is just what I need to drop them. I look forward to meeting some of yall and having a support group of ladies who lift heavy weights!
Happy Friday,
Cass0 -
Hey Cass! You look really fit already, from your profile pic!
Today was the third workout of L1A for me, so I upped my weights and did more prone jackknives. I could really feel it, I'm looking forward to taking the weekend off to recup!
Hope everyone has a great weekend!0 -
Hi all, I'm new here. I've been lifting for almost a year and half. I did the whole NROLFW, loved it. Then did a few routines from NROL (the original for men). Lately I've been doing Stronglifts 5X5. Now I'm training for a 5K and trying to maintain on weights a few times per week. I need the cardio back and a little less intensity on weights because I've gained weigth (also hypothyroid and I think that is off too, just got my blood drawn today to see). So I've not hit on the right mix yet for weightloss, but I'm very happy with my strength gains. I had much bigger gains w/lower body than upper, which has frustrated me to no end.
But I'm squatting 145 (for a 5X5), DL 125, bench press 55, overhead press 45-50, barbell rows 60. These are the exercises in Stronglifts 5x5.
I started lifting weights because I wanted to be able to lift my 55 lbs son. Now I can pick him up and hold him!
I'm 45 and stronger than I have ever been!
After my 5K I'm considering NROLFAbs, the new book. My other fitness board gives it rave reviews.
Carry on!
Shari
Nice lifts!! I think I am doing Stronglifts next...I'm starting the second round of 6 workouts in stage 7 then I am done!0 -
Has anyone tried the Rachel Cosgrove "Female body breakthrough" workouts? Not that I am anywhere near being done with NROLFW, but I had heard that her workouts might be really good for fat loss.0
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I had a friend send me a copy of his book of the NROL. Since I can't find the book anywhere to download and I can't afford a hard copy is this OK for a women to use? I really like the writing style.
I've been told a number of times on here that machines are bad. I'm terrified to walk over to the free weights where the men are and do free weights. I'm scared I'm going to hurt myself!0 -
I had a friend send me a copy of his book of the NROL. Since I can't find the book anywhere to download and I can't afford a hard copy is this OK for a women to use? I really like the writing style.
I've been told a number of times on here that machines are bad. I'm terrified to walk over to the free weights where the men are and do free weights. I'm scared I'm going to hurt myself!
The original NROL are fine for anyone. My husband is doing the NROLFW with me. When we're done with it we'll both be moving on to the NROL workouts.
The machines aren't bad, per se, but they can lead to bad habits (and some truly are bad. Smith Machine, I'm lookin' at you).
My best advise is to either just suck it up and head over to the free weights (you might be surprised how willing the guys will be to help you) or get a personal trainer for a session or two to walk you through the proper forms.0 -
Just finished Stage 1 (plus Insanity mixed in for Cardio- http://nrowfizs.blogspot.com). Results!
Start date July 5
Weight - down 3.2 lbs
BF% - down 2.85%
LBM - up 2.04 lbs0 -
I had a friend send me a copy of his book of the NROL. Since I can't find the book anywhere to download and I can't afford a hard copy is this OK for a women to use? I really like the writing style.
I've been told a number of times on here that machines are bad. I'm terrified to walk over to the free weights where the men are and do free weights. I'm scared I'm going to hurt myself!
Before I go to any new gym, I'm always sort of terrified of it. I usually get a guy friend to come with me the first time. After that, I'm fine. Maybe you could rope a friend (male or female!) to come with you to make the experience less intimidating.
I also think baisleac is right on: getting one of the gym employees or a trainer to show you around would probably be super helpful - they can show you where things are and probably answer any questions about how to perform the moves. If you go during off-peak hours, there likely won't be too many guys in the free weight section, so that might take some of the "scariness" out.
And then once you know where everything is/how to use everything, you'll be golden! I actually never feel intimidated or scared in the weight room any more. Yes, there are lots of burly guys who lift crazy heavy, but I know I'm not competing with them, and they know they're not competing with me, hehe. Good luck!!0 -
I just ended my "active rest" week and started on my first workout of Stage 7. Ugh. I mean, yay! I am trying to cultivate the mindset that when it starts out this hard (high reps are not my thing) then I will be ultra-super chuffed toward the end when I start to rock it. Today just involved lots and lots of sweating. One thing I need to do next time is probably lower my weights by 5 lbs or so. I thought I lowered them enough but I was probably clinging to the last few Stages heavy weight/lower reps poundage and I was feeling it. The deadlifts were going to kill me!
Lozze, machines ARE bad! Hah, really now they might not be bad (better than just sitting around, I'm sure) but free weights are so much better. I was intimidated when I first started but the thing that really helped me (to the point of chin out cockiness) was noticing how many of the big dudes monopolizing the squat rack are doing inexplicable things like variations on a bicep curl or using awful form whilst attempting to bench press a zillion pounds when it would be far better to leave half the plates on the rack and actually use proper form. I may not be able to lift much now but my form is pretty great and it shows. Or at least, it's starting to!
baisleac, I wish I'd done a better job documenting my progress. That is on my list of Things I Must Do when I get to the my next round of whatever I am doing. Your progress has been great!
Duckpond, one of my fitness gurus is Krista Scott-Dixon of the stumptuous blog/site and she thinks very highly of Rachael Cosgrove. I'm looking to do more of a straightforward powerlfting-ish weight program next go around but I bet her plan is pretty amazing.0 -
I've been plugging along. Am slotted to do Week 2 Day 2 today after work. I've been increasing weights on some things every time, other things not so much. But when doing yoga yesterday (which I only do once a week) I could definitely tell I was stronger! Yay!!
I ordered protein stuff from amazon - thanks for all who weighed in on that matter for me!
My weight loss has completely stalled but I'm trying to wrap my mind around the fact that for me to see the results I want I need to look at long-term results. I'm making Christmas my goal. I'll have completed the majority of this program by then and hopefully will have lost a lot of the remaining fat I want to lose and will be STRONG! I've always said I don't care how much I weigh - I know how I want my body to LOOK. So now I'm putting that thought to the test!0 -
My weight loss has not only stalled, it's turned into an increase! BUT - I know it's not the program's fault, it's mine. And those damn chocolate croissants! The weekends kill me. I've made a renewed commitment to eat super clean 90% of the time and I'm cutting WAAAAYYYY back on processed foods. Not that I ate that many of them, but it was my habit to grab a fudge pop for dessert, or a handful of chocolate chips, and not only do those calories add up quick, but they're not the healthiest option. I'm going to reach for a piece of fruit for dessert instead. See how that works out...
Today I up the weights in Stage 1, Workout B, can't wait!0 -
Hi everyone! Sorry I haven't figure out how to reply to specific quotes, but...
Here's why I think most machines are bad and compound movements are good. It's the same reason they give in the NROL series. Never in your real life will you do a bicept curl or sit and move your legs in and out in a triangle. Compound moves are based on movements you do in real life. Pick a child or basket of laundry up off the floor? That's a deadlift. Public bathroom? That's a squat. Plus when you use machines they isolate the muscle and nothing else gets worked. Compare that to a squat, which is a core exercise. You have to engage your core or else you'll fall over! My arms got bigger and better developed from NROL than from years of bicep curls and tricep kickbacks. Seriously.
As for intimidation from going to the "guys" side, here's my experience. At first people didn't take me seriously, but after awhile, the "regulars" saw me all the time and realized I was serious and a "regular" too. They respect that. Some of the non regular can still be jerky, but you'll have that anywhere.
Because I'm older I realized that I'm old enough to be the mom of most of the guys there. So I've perfected my "mom" look and it really works. : ) Granted, I'm assertive anyway but those young guys really respond to the mom energy. I feel like Caesar Millan.
I've looked over The Female Body Breakthrough. The writing is REALLY annoying to me, all totally based on looks, not so much health or strength. The exercises just seemed kooky. To do them I'd be running around to all corners of my gym. I guess I'd rather do the straigt up guys weights. I do like and recommend the Women's Health Big Book of Exercises. Great resource.
Shari0 -
Hi
I'm not an active poster on this thread but I read all of the posts. Just thought I'd add my experience so far. I'm still in Stage 1 and I'm doing 12 sets of the exercises now. I ended up doing the 15 reps 3 times instead of the 2. It usually takes my body a little longer to get acqainted with exercise so I'm taking it a little slower. I'm also taking 2 days off between lifting with 1 day of cardio and 1 full day of rest. I tried Mon-Wed-Fri with cardio on Tuesday and Thursday and it was too much. I'm not ready to completely give up cardio and I really need a full day of rest before lifting. So I've settled on the pattern, lift, cardio, rest, lift, cardio, rest. I like it so far. I'm looking forward to finally doing a boy pushup. Can't wait to see the results you ladies are achieving!0 -
I went ahead and purchased Rachel Cosgrove's book - I have only read the nutrition section and agree with the annoying! writing! However, the nutrition plan looked a little more structured than what is giving in NROLW, and I think I could use the guidelines right now. So I decided to incorporate her eating guidelines into my NROLW workout. I will have to get through the rest of the book at some point to judge the workouts, but I am committed to NROLW for the next 6 months so I have plenty of time.
with regard to being intimidated by the free weights - I am too, but I figure that I am paying good money for my gym membership and I own the right to use those weights as much as anyone else does, so they can just let me work in.
Am also starting the 12 reps on stage 1 this week. Hopefully this will be the week that I make it in 3x instead of just 2.0 -
Stupid question time
> when the book says we're supposed to increase our weights each time, does that mean EACH TIME we lift, or each time we move to a different rep level? I've been trying to increase them each time I lift and that's really tough, especially since the weights are in 2.5 & 5 pound increments.
Just double checking!0 -
Stupid question time
> when the book says we're supposed to increase our weights each time, does that mean EACH TIME we lift, or each time we move to a different rep level? I've been trying to increase them each time I lift and that's really tough, especially since the weights are in 2.5 & 5 pound increments.
Just double checking!
Personally, I haven't been able to do that for all the exercises. I've been able to increase on bigger exercises like deadlifts and squats. I have been able to increase when going to lower reps.0 -
Stupid question time
> when the book says we're supposed to increase our weights each time, does that mean EACH TIME we lift, or each time we move to a different rep level? I've been trying to increase them each time I lift and that's really tough, especially since the weights are in 2.5 & 5 pound increments.
Just double checking!
Personally, I haven't been able to do that for all the exercises. I've been able to increase on bigger exercises like deadlifts and squats. I have been able to increase when going to lower reps.
Ditto. I always increase weight when moving to lower reps, but whether I increase or not between depends on the exercise. For example, in trying to complete 2 x 15 lunges last Thursday in 1B1, I pushed myself more-or-less to failure. So I'm gonna stay at the same weight this week when I do 1B2. But I can easily add more weight to several other exercises, like squats and rows, so I will! 0 -
Public bathroom? That's a squat.
:laugh: BWAHAHAHAHAHAHAHA!!! :laugh: LOVE IT!! :laugh:0 -
Stupid question time
> when the book says we're supposed to increase our weights each time, does that mean EACH TIME we lift, or each time we move to a different rep level? I've been trying to increase them each time I lift and that's really tough, especially since the weights are in 2.5 & 5 pound increments.
Just double checking!
I'm doing what they said - increase weight when the reps decrease. I'm going to have to figure something out soon, the 15 lb. dumbbells jump to 20 lb. next and that's a pretty big jump...0 -
1A2 last night, and I can tell I'm really pushing myself this time around, because when I finish the workout, I just want to lie on the floor and not move for the rest of the night! Last night was even worse, though, I was really struggling with everything, except the squats, which I still need to up my weight on - I've been increasing by 10# every workout. So I guess it was just one of those off days. :ohwell:
And I finally got a stand for my weight plates! It's pretty awesome having them look all pretty, not stacked on my fireplace hearth! It has holders for my barbell and dumbbells, too! :glasses: I've noticed that I seem to be buying myself a little weight-lifting something almost every paycheck lately....and it's not gonna end any time soon! I already need a new barbell, since I currently have to load the weights on the insides of the bench's uprights, and there's not much room left for more weight, so I need to get a 6-foot-er. And pretty soon I'll need some heavier plates, too. Well, at least my spending money is going into a good investment! :drinker:0 -
Hi - just saw this group! I bought my copy of NROLW last week and have already read it through. I'm planning on starting September 11th!0
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I've noticed that I seem to be buying myself a little weight-lifting something almost every paycheck lately....and it's not gonna end any time soon! I already need a new barbell, since I currently have to load the weights on the insides of the bench's uprights, and there's not much room left for more weight, so I need to get a 6-foot-er. And pretty soon I'll need some heavier plates, too. Well, at least my spending money is going into a good investment! :drinker:
So true! I'm going to buy a straight bar for our gym downstairs. I looked at some in WalMart weekend before last and my husband gave me the "look" but I don't care what he thinks! Strong is Sexy! And when I run circles around him on the trail this hiking season, he'll have to readjust his thinking!
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Bump for later0
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Just curious - anyone try making the high protein cheesecake recipe in the book? I was thinking about trying it but wondering how it would turn out without cream cheese!0
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I did end up getting NROLFW and it's even better. But the workouts confuse me! How does it work? I'm really confused. Do I do all five exercises on workout a the first time? And do I do my two sets of equate then rest or a break in between?
Also when I have alternating sets I do push up then break then seated row. Or all at once?
Sorry for the dumb questions!
I'm going to start Saturday (I'm going tonight but will do the machines tonight)0 -
Do I do all five exercises on workout a the first time?
Also when I have alternating sets I do push up then break then seated row.
Yes to these. You should do all the exercises in Workout A as one workout, resting after each set. So for Stage 1, Workout A, you would do a set of squats, rest, the second set of squats, rest, and as you progress through the program there will be a third set of squats and then rest. After all the squats are done, you move into your first pair of alternating sets; I don't have it in front of me, but I believe it's push-ups and rows? So you would do your first set of push-ups, rest, first set of rows, rest, second set of push-ups, rest, etc. Once all sets for those are done, move into your second pair of alternating sets.
Yeah...it's pretty confusing...hope that helped! 0 -
Just curious - anyone try making the high protein cheesecake recipe in the book? I was thinking about trying it but wondering how it would turn out without cream cheese!
I'm curious too!
Okay, so I'm actually excited to be doing Workout A today - I really love the prone jackknives!!!0 -
Another day done! I've now done the level of 12 reps twice. Upped my weights today again - my arms are soooo weak! I can't wait until they're stronger. :bigsmile:0
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Another day done! I've now done the level of 12 reps twice. Upped my weights today again - my arms are soooo weak! I can't wait until they're stronger. :bigsmile:
Great job! I'm right behind you. I've done the 12 reps once now. I can't wait until I'm stronger too. I feel so weak! I'm looking forward to lowering my body fat percentage as well.0
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