NROLFW

Cougarsuz

hey everyone, just started phase 3 of p90x and I know I need another structured program to take me thru the summer. What kind of equipment do you need for nrolfw? I have the dumbbells and chin u bar I use with p90x, but trays about it, what else is really a must have? And what do u think of the workout itself? Easier than p90x? Seems like the workouts take less time and are less often, soooooo does it really work? Thanks for all thoughts!

tolygal

I'm doing NROLFW and I really like it. I pushed my weights too heavy too fast and got an injury, but other than that, I'm happy with it. There is an ongoing thread about this topic that you may be interested in reading (and joining):

http://www.myfitnesspal.com/topics/show/205238-new-rules-of-lifting-for-women-group

I just went there to find the link, and I see that you found it already :-)

I do it at the gym and at home because I only go to the gym 2 days a week. It's MUCH easier at the gym, but they give you ways to do most things at home, although most things aren't exactly the same - just a substitution if you can't get to a gym. I'm only in phase 1, and I have used (at home) a step (you'll want one that can be tall), a barbell with weight plates, dumbells and a ball.

I've never done or seen p90x, so I can't compare the two. I'm only on phase 1, but I've seen strength gains and I can see the muscles that I've been building (although once I get rid of more fat, I expect to see lots more).

TourThePast

I pushed my weights too heavy too fast and got an injury, but other than that, I'm happy with it.

I've just ordered it, but I'm concerned - having suffered injuries in the past, that sounds like a pretty major drawback.

How can I ask this without sounding rude? Did you get over enthusiastic and increase the weights faster than the advice given, or were you following the plan and injured yourself anyway?

EDITED TO ADD: I ordered the book because I'm curious about the plan, and am trying to learn more about the subject. Doubt I'll be following it, as I have total confidence in my gym instructor who puts together great sports specific workouts for me that are appropriate for me and my goals.

tolygal

I pushed my weights too heavy too fast and got an injury, but other than that, I'm happy with it.

I've just ordered it, but I'm concerned - having suffered injuries in the past, that sounds like a pretty major drawback.

How can I ask this without sounding rude? Did you get over enthusiastic and increase the weights faster than the advice given, or were you following the plan and injured yourself anyway?

EDITED TO ADD: I ordered the book because I'm curious about the plan, and am trying to learn more about the subject. Doubt I'll be following it, as I have total confidence in my gym instructor who puts together great sports specific workouts for me that are appropriate for me and my goals.

LOL - you don't sound rude at all. Yes, I increased weights far faster than I should have. Prior to starting this, I had been doing some minor lifting on my own - and I was doing an overhead dumbell press with 10-12 pound weights. Well.....in one workout, I discovered that I could lift 15 lb dumbells. So in that same session (only 3 weeks into the program if I remember correctly), I decided to do my first set of that excercise with 15 lb dumbells my next set at 20. Then I went on to the next excercise and again, went far heavier than I was used to. You get the picture. I didn't actually feel any pain then, so I didn't realize what a big mistake I was making. But on my next workout day, I had some shoulder discomfort (not just the normal muscle sorness you get after a tough workout). Well... I did my lifting excercises anyway - and with the 20 lb dumbells, etc. And I felt pain DURING the workout and I continued (very stupid...I know). Especially with the pushups - that's the one that I could really feel the pain and pushed through it. That's when I really did the damage I think because after that workout is when I was truly in serious pain.

The book (if I remember right - it's been a while since I read it - I should review it) clearly stated that you don't have to push that hard. But I did.... I went to the doc today and she told me that I didn't allow myself enough time before jumping up to the heavier weights, so even though my larger muscles could lift the weight, the supporting muscles (the smaller stuff behind the scenes so to speak) weren't ready for it. So, basically - it's over-use type of things. I'll be seeing a physical therapist who will be giving me excercises that will work on those supporting muscles (if I"m saying that right) to get me all better.

The reason I'm following the plan is that I cannot afford a personal trainer to take me through all of this, and I am the kind of person who needs a "plan" or some sort of "structure" to what I'm doing. And this book offers that. If I could afford to pay a trainer to set me up and work with me through to my goals, I would! But since I don't, I was looking for this and heard nothing but great things, so I bought the book, read it, liked it and did it :-) But of course, a book is not the same as having a person watching you and telling you what you're doing wrong specifically. So I learned from my mistake, that's for sure!!

Hope that helps!


Everyone says (doctor, physical therapist, massage therapist and chirporactor) that I over-did it. And if you look at what I did, it's quite obvious. I

TourThePast

I went to the doc today and she told me that I didn't allow myself enough time before jumping up to the heavier weights, so even though my larger muscles could lift the weight, the supporting muscles (the smaller stuff behind the scenes so to speak) weren't ready for it. So, basically - it's over-use type of things. I'll be seeing a physical therapist who will be giving me exercises that will work on those supporting muscles (if I"m saying that right) to get me all better.

That is reassuring, about the book I mean. It's exactly the stage I'm at right now, my rotator cuff muscle group needs strengthening before I can move to heavier free weights. Sorry to hear you've ended up in pain, but it sounds as if your doctor and physical therapist are on top of it now - I hope that with their help you recover quickly.

The reason I'm following the plan is that I cannot afford a personal trainer to take me through all of this

Yeah, that would be great, but very few people can afford that. I'm extremely lucky that my inexpensive council run gym has a very clued up instructor who has given me my programme, and will check technique.

Good luck with your training!