New Rules of Lifting (for Women) Group - Part 2

fitrunnermd

Considering how long it took me to finish stage 1 I think I will just start at workout 5 from Stage 1 and move on from there. I think it would be too de-motivating to start completely at the beginning again. Since I have been doing my own weight training routine for the past month I think I should be good to pick up from there. I'm psyched to get back on track again. I loved the feeling of getting stronger. Thanks for the info on how to modify my macros.

ruststar

The point of the exercise goes way beyond building balance. You're working the hamstring of the grounded leg. You're doing a row which when done properly works the back, biceps and shoulders; the more weight you use the greater the benefit assuming your form is good. You're correct that 5 pound weights are useless. One option would be to keep both feet on the ground and do standard bent-over 2-dumbbell rows so you can build up the weight. Then, do the exercise as shown in the book using your light weights.

Is your step platform like the one shown in the book? If so, it's rated to hold up to 300lbs. If your load exceeds this then do regular deadlifts.

I'll just do the standard bent over rows because I'm not getting anything out of the current version other than better stability in the leg. I haven't felt like I was getting much in th way of upper body work on stage 2, and that's probably why. My bench is just like the ones in the books and as I add weight to my deadlifts I will soon end up going over - good to know what the limit is!

deninevi

The point of the exercise goes way beyond building balance. You're working the hamstring of the grounded leg. You're doing a row which when done properly works the back, biceps and shoulders; the more weight you use the greater the benefit assuming your form is good. You're correct that 5 pound weights are useless. One option would be to keep both feet on the ground and do standard bent-over 2-dumbbell rows so you can build up the weight. Then, do the exercise as shown in the book using your light weights.

Is your step platform like the one shown in the book? If so, it's rated to hold up to 300lbs. If your load exceeds this then do regular deadlifts.

I'll just do the standard bent over rows because I'm not getting anything out of the current version other than better stability in the leg. I haven't felt like I was getting much in th way of upper body work on stage 2, and that's probably why. My bench is just like the ones in the books and as I add weight to my deadlifts I will soon end up going over - good to know what the limit is!

Also, every time you do a balance exercise, you use your core too. I find it much easier to do one point row or single leg RDLs or DL or squats without shoes. I go to a gym so bare feet is out of the question, but if you can be bare feet is the best for balance exercises and DLs and squats so you can engage the glutes and be on your heels.

This week is my rest week between stage 1 and 2. I am so ready for stage 2! May be I'll cut the rest short.:)

TluvK

Started Stage 3 today! I have to say - I LOVED IT! I especially loved the one arm snatch. There is always a surprisingly hard exercise for me and in this stage it was the one armed squat. Anyone else? I started with 25 lbs and did 2 reps and thought, "NO WAY!" I dropped down to 20 and it was really hard. We're supposed to do a parallel squat, right? If so, that's a toughie.

As promised, Body Matrix is TOUGH. But, I was able to complete the first set in 2 min 35 sec and the second set in 2 min 45 sec, so I'm pretty happy about that. I just don't know how much I can improve on that...we'll see.

bizco

Just curious... do you ladies carry the book with you while doing the workouts in a gym? I do. Sometimes I feel like a fool but I want to make sure I'm doing the exercises correctly. I didn't carry it with me after doing 4 total workouts in Stage 1 because those were very basic and straightforward exercises. But later stages are only 4 workouts each (A & and the exercises are more foreign to me.

elizabethblake

Started Stage 3 today! I have to say - I LOVED IT! I especially loved the one arm snatch. There is always a surprisingly hard exercise for me and in this stage it was the one armed squat. Anyone else? I started with 25 lbs and did 2 reps and thought, "NO WAY!" I dropped down to 20 and it was really hard. We're supposed to do a parallel squat, right? If so, that's a toughie.

As promised, Body Matrix is TOUGH. But, I was able to complete the first set in 2 min 35 sec and the second set in 2 min 45 sec, so I'm pretty happy about that. I just don't know how much I can improve on that...we'll see.

Damn, you are tough! I started the one arm snatch with 15 lbs. and am at 20 lbs. now - struggling big time on the last rep. And after three Workout As, I'm at 3:15 for the body weight matrix, down from 4:00! You kick butt!

I don't even want to KNOW what you bench press!

bluiz13

Just curious... do you ladies carry the book with you while doing the workouts in a gym? I do. Sometimes I feel like a fool but I want to make sure I'm doing the exercises correctly. I didn't carry it with me after doing 4 total workouts in Stage 1 because those were very basic and straightforward exercises. But later stages are only 4 workouts each (A & and the exercises are more foreign to me.

i photocopied the pages of the 5 exercises for each of the workouts A and B in stage 1...same thing lol...book is in my car though..

elizabethblake

Just curious... do you ladies carry the book with you while doing the workouts in a gym? I do. Sometimes I feel like a fool but I want to make sure I'm doing the exercises correctly. I didn't carry it with me after doing 4 total workouts in Stage 1 because those were very basic and straightforward exercises. But later stages are only 4 workouts each (A & and the exercises are more foreign to me.

I don't, I wastefully made copies of the pages with the exercises I felt I needed to reference and carry that with me together with my chart I created in Word to track my workouts.

jkuhn71

I've decided that the step-ups are probably my least favorite exercise in Stage 1. I'm wondering if it's because of the 'step' I'm using, though. I have a step aerobics bench with 2 risers/bricks/blocks (whatever you want to call them!) for each end/side. That didn't seem high enough, because I really didn't feel like I was working anything. I started using a kitchen chair several workouts ago and that seems a bit TOO high, but it's definitely a kick my butt kind of workout (especially while holding 22.5 lb dumbbells in each hand!).

Anyway - I'm just wondering what 'step' everyone else is using/has used for their step-ups. Thanks!

TluvK

Started Stage 3 today! I have to say - I LOVED IT! I especially loved the one arm snatch. There is always a surprisingly hard exercise for me and in this stage it was the one armed squat. Anyone else? I started with 25 lbs and did 2 reps and thought, "NO WAY!" I dropped down to 20 and it was really hard. We're supposed to do a parallel squat, right? If so, that's a toughie.

As promised, Body Matrix is TOUGH. But, I was able to complete the first set in 2 min 35 sec and the second set in 2 min 45 sec, so I'm pretty happy about that. I just don't know how much I can improve on that...we'll see.

Damn, you are tough! I started the one arm snatch with 15 lbs. and am at 20 lbs. now - struggling big time on the last rep. And after three Workout As, I'm at 3:15 for the body weight matrix, down from 4:00! You kick butt!

I don't even want to KNOW what you bench press!

Well, I've been taking a Power Sculpt class for over a year now and that's basically what we do during the whole class, so I'm pretty seasoned. It's still kicked my butt though! I had to walk around for quite a bit to get the feeling back in my quads. I hate that I'm going to have to do better next time though - that's stressing me out! My least favorite is the jumping lunge (we call them cross country's - those always make me wince the day after when I try to go the bathroom :laugh: )

I did 25 lbs on the snatch - that felt GOOOOD, but I was also really struggling on the last rep. In fact, I didn't make it up on my final one, so I had to re-do it. It was the one arm squat that I thought was so hard. Did you find that one hard?

I'm benching 70 lbs with the dumbbells, but I was benching before I started this program at 105. Benching dumbbells feels a lot different though than laying down on a bench - not sure what it is...

idauria

I've decided that the step-ups are probably my least favorite exercise in Stage 1. I'm wondering if it's because of the 'step' I'm using, though. I have a step aerobics bench with 2 risers/bricks/blocks (whatever you want to call them!) for each end/side. That didn't seem high enough, because I really didn't feel like I was working anything. I started using a kitchen chair several workouts ago and that seems a bit TOO high, but it's definitely a kick my butt kind of workout (especially while holding 22.5 lb dumbbells in each hand!).

Anyway - I'm just wondering what 'step' everyone else is using/has used for their step-ups. Thanks!

My husband actually made me a step for doing step ups last year when I was doing a different workout routine. I am glad he did because it's getting a lot of use now! It's about a foot high and I can feel the burn in my butt/hams when I step up, especially now that I am up to 65 pounds using the barbell. I can't say they are my favorite exercise, but I don't hate them. I reserve that for lunges. I can do squats all day but the lunges are killing me!

elizabethblake

Well, I've been taking a Power Sculpt class for over a year now and that's basically what we do during the whole class, so I'm pretty seasoned. It's still kicked my butt though! I had to walk around for quite a bit to get the feeling back in my quads. I hate that I'm going to have to do better next time though - that's stressing me out! My least favorite is the jumping lunge (we call them cross country's - those always make me wince the day after when I try to go the bathroom :laugh: )

I did 25 lbs on the snatch - that felt GOOOOD, but I was also really struggling on the last rep. In fact, I didn't make it up on my final one, so I had to re-do it. It was the one arm squat that I thought was so hard. Did you find that one hard?

I'm benching 70 lbs with the dumbbells, but I was benching before I started this program at 105. Benching dumbbells feels a lot different though than laying down on a bench - not sure what it is...

Yep, the one arm squat is really hard, I started with 5/10 and tried to increase to 10/15 today, but I feel it in my back a lot when I do that and I don't want to pull a muscle. I have a history of back problems and I'm probably overly cautious. Next time I'll try the 10/15 again.

I'm not increasing my weights every single time - that's the goal but if I can't do it properly with increased weights, I'm staying put until I can increase without my form suffering.

I'm excited to go back to Stage 2 and see how my strength has increased! Next week!!!

eta: I've only been lifting moderate since March and "heavy" since starting this program in July - definitely still a novice!

TluvK

Well, I've been taking a Power Sculpt class for over a year now and that's basically what we do during the whole class, so I'm pretty seasoned. It's still kicked my butt though! I had to walk around for quite a bit to get the feeling back in my quads. I hate that I'm going to have to do better next time though - that's stressing me out! My least favorite is the jumping lunge (we call them cross country's - those always make me wince the day after when I try to go the bathroom :laugh: )

I did 25 lbs on the snatch - that felt GOOOOD, but I was also really struggling on the last rep. In fact, I didn't make it up on my final one, so I had to re-do it. It was the one arm squat that I thought was so hard. Did you find that one hard?

I'm benching 70 lbs with the dumbbells, but I was benching before I started this program at 105. Benching dumbbells feels a lot different though than laying down on a bench - not sure what it is...

Yep, the one arm squat is really hard, I started with 5/10 and tried to increase to 10/15 today, but I feel it in my back a lot when I do that and I don't want to pull a muscle. I have a history of back problems and I'm probably overly cautious. Next time I'll try the 10/15 again.

I'm not increasing my weights every single time - that's the goal but if I can't do it properly with increased weights, I'm staying put until I can increase without my form suffering.

I'm excited to go back to Stage 2 and see how my strength has increased! Next week!!!

eta: I've only been lifting moderate since March and "heavy" since starting this program in July - definitely still a novice!

I felt a little tweeky when I was doing it too. Does it say in the book to go back to Stage 2 when you're done with Stage 3? Sorry - I use the book at the gym.

elizabethblake

I felt a little tweeky when I was doing it too. Does it say in the book to go back to Stage 2 when you're done with Stage 3? Sorry - I use the book at the gym.

Stage 4 uses the exercises in Stage 2, although I haven't looked very closely at the reps, rest times, etc. From what I recall, Stage 4 and 5 repeat Stages 2 and 3...

fitrunnermd

I'm not fan of step ups but my bigger dislike is for lunges. I have horrible balance so trying to do these always makes me have to concentrate a lot more to make sure I don't fal over.

fitrunnermd

Just curious... do you ladies carry the book with you while doing the workouts in a gym? I do. Sometimes I feel like a fool but I want to make sure I'm doing the exercises correctly. I didn't carry it with me after doing 4 total workouts in Stage 1 because those were very basic and straightforward exercises. But later stages are only 4 workouts each (A & and the exercises are more foreign to me.

I just bring my spreadsheet that I use to track my progress. (Yes, I'm that big a geek that I made a spreadsheet for each workout for each stage) :laugh: I usually study the pictues the night be fore though.

idauria

Is it bad that I still can't really do anything with a 20lb dumbbell?

Yanicka1

Just curious... do you ladies carry the book with you while doing the workouts in a gym? I do. Sometimes I feel like a fool but I want to make sure I'm doing the exercises correctly. I didn't carry it with me after doing 4 total workouts in Stage 1 because those were very basic and straightforward exercises. But later stages are only 4 workouts each (A & and the exercises are more foreign to me.

ph yea I always have my book with me. I have a hard time remembering the moves with only the names. I might look stupid but I do not give a **** lol.

Yanicka1

Is it bad that I still can't really do anything with a 20lb dumbbell?

is it your hands that stop you from taking higher weights? Iknow that for any exercises, my hands get tired before my big muscles. I use 25 - 30 pounds usually for big moves (step ups for exemple) but only 15 pounds for the small movements.

idauria

Is it bad that I still can't really do anything with a 20lb dumbbell?

is it your hands that stop you from taking higher weights? Iknow that for any exercises, my hands get tired before my big muscles. I use 25 - 30 pounds usually for big moves (step ups for exemple) but only 15 pounds for the small movements.

For big exercises like step ups I have moved up to using the barbell(for a total of 65lbs). But even for lunges I am having a hard time holding something heavier, not because of my hands, because it's truly making the exercise harder.

bizco

I've decided that the step-ups are probably my least favorite exercise in Stage 1. I'm wondering if it's because of the 'step' I'm using, though. I have a step aerobics bench with 2 risers/bricks/blocks (whatever you want to call them!) for each end/side. That didn't seem high enough, because I really didn't feel like I was working anything. I started using a kitchen chair several workouts ago and that seems a bit TOO high, but it's definitely a kick my butt kind of workout (especially while holding 22.5 lb dumbbells in each hand!).

Anyway - I'm just wondering what 'step' everyone else is using/has used for their step-ups. Thanks!

I'm using a step platform with 6 risers and 30lb. dumbbells in each hand. A trainer who's into NROL4W told me it's more important to increase the height of the step before the weight.

agthorn

I've decided that the step-ups are probably my least favorite exercise in Stage 1. I'm wondering if it's because of the 'step' I'm using, though. I have a step aerobics bench with 2 risers/bricks/blocks (whatever you want to call them!) for each end/side. That didn't seem high enough, because I really didn't feel like I was working anything. I started using a kitchen chair several workouts ago and that seems a bit TOO high, but it's definitely a kick my butt kind of workout (especially while holding 22.5 lb dumbbells in each hand!).

Anyway - I'm just wondering what 'step' everyone else is using/has used for their step-ups. Thanks!

My gym has about 6 different square, metal steps of different heights. They look like the one in this video: http://www.mayoclinic.com/health/step-up/MM00722 (I think the highest one comes up to my waist!)

deninevi

I've decided that the step-ups are probably my least favorite exercise in Stage 1. I'm wondering if it's because of the 'step' I'm using, though. I have a step aerobics bench with 2 risers/bricks/blocks (whatever you want to call them!) for each end/side. That didn't seem high enough, because I really didn't feel like I was working anything. I started using a kitchen chair several workouts ago and that seems a bit TOO high, but it's definitely a kick my butt kind of workout (especially while holding 22.5 lb dumbbells in each hand!).

Anyway - I'm just wondering what 'step' everyone else is using/has used for their step-ups. Thanks!

I was using the bench for the bench press for step ups with 30lbs. in each hand.

bluiz13

Fitrunnermd - I'm on stage 1 workout B4 tomorrow. I'm also training for the disney princess half marathon in February 2012. I'm tracking the nutrients but not really paying attention to them lol. I pay most attention to my calories and sodium. We should be friends :-)

I was hoping that I would find a thread of folks doing the New Rules of Lifting for Women and here you are. I had completed stage 1 over the summer then fell off the wagon. Now I'm ready to start up again next week. (This week is too crazy to start anything new). I'm also running 2 - 3 times a week. I know according to the book that much cardio is unnecessary but I love the sense of accompliment I get as I increase my mileage so I'm going to keep doing it as long as it doesn't become too much. I want to eventually run another half marathon (I have run 2 very slowly). How are you ladies tracking your macronutrients on this site?

idauria

I completed Stage 2 last night! I read through what Stage 3 has in store for me. Doesn't look too scary, but we'll see! The body matrix part looks interesting. For those who have done that, what's your best time?

Givemewings

Hi guys...anybody like to tell me about this book and whether it is worth getting? I would like to incorporate some weight lifting into my workouts and don't know where to start. Thanks!

bluiz13

i got it from the library first and then i ordered the paperback version from borders for 14.99 and used a 10 gift card i had....i think it is worth it but i suggest looking it over first from the library...

Hi guys...anybody like to tell me about this book and whether it is worth getting? I would like to incorporate some weight lifting into my workouts and don't know where to start. Thanks!

elizabethblake

I completed Stage 2 last night! I read through what Stage 3 has in store for me. Doesn't look too scary, but we'll see! The body matrix part looks interesting. For those who have done that, what's your best time?

Hooray!!! I started the body weight matrix with a time of 4:00 (although it should have been more than that - I only did 12 squat jumps because I didn't read the instructions before starting). I did my third Workout A yesterday and my best BWM time was 3:15, so I've shaved 45 seconds off! TLuvK is under 3:00 though, she's killer! The way I look at it, I'm only competing with my time from the last workout, if I can improve on that, I'm happy. )

fitrunnermd

Hi guys...anybody like to tell me about this book and whether it is worth getting? I would like to incorporate some weight lifting into my workouts and don't know where to start. Thanks!

For me it's very worth it. I need structure and a plan that I can stick to and this fits the bill nicely. It doens't talk down to women and it also provides a decent meal plan if you need one. I agree that you should look it up in the librabry first before investing to see if it is something that you want to try.

BifDiehl

I've decided that the step-ups are probably my least favorite exercise in Stage 1. I'm wondering if it's because of the 'step' I'm using, though. I have a step aerobics bench with 2 risers/bricks/blocks (whatever you want to call them!) for each end/side. That didn't seem high enough, because I really didn't feel like I was working anything. I started using a kitchen chair several workouts ago and that seems a bit TOO high, but it's definitely a kick my butt kind of workout (especially while holding 22.5 lb dumbbells in each hand!).

Anyway - I'm just wondering what 'step' everyone else is using/has used for their step-ups. Thanks!

I'm using a step platform with 6 risers and 30lb. dumbbells in each hand. A trainer who's into NROL4W told me it's more important to increase the height of the step before the weight.

I've also read that the NRLW people think that the height of the step is super important compared to the weights. After reading that I've been using a 22" step since the middle of Stage1. I'm now in the middle of stage 2 and am still only using 12 pound dumbbells. Getting up that high and using the proper form (not using the momentum of my body to get up, but using just the single leg muscles) still kills me. I have to really concentrage and grit my teeth to get up those last couple of reps!

Push-ups: I think I'm soooo close to doing real, on the floor push-ups. I can do a couple of reps of real ones on the floor, and then I start kind of..... tilting to one side, I guess. One arm/shoulder is stronger than the other and I find myself pushing myself up on an angle (one shoulder is lower towards the floor than the other). Not sure if I should keep doing it this way and keep at it, or if I should go back to doing the pushups off of a low box until my arms/shoulders are stronger on my weaker side. What do you think?