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

idauria

I haven't caught up with you ladies in a while. I just completed the first workout of Phase 3 last night. There isn't a muscle in my body that isn't screaming today. Everytime I start a new phase, it seems like I'm saying that was the hardest workout I've ever done and it's true.

I could only complete the first go through of the BWM. I 'grayed out', so I couldn't go through it a second time, even with the rest period. I tried and felt like I was going to fall over, lol. I'm definitely hoping to see some improvement, but with that being said, I feel great knowing I pushed my body to its absolute max. I don't feel like I've ever pushed quite this hard before.

I couldn't do the body matrix twice either on my first try. Even on the final workout, it was brutal getting through both sets.

alf1163

Hello!!! My goal is to start in Jan. Reading the book now. Anyone knows about a new group or someone starting in Jan? Would like a work out "partner". I also have tons of questions, more on that later!!! I cant wait to start though... I also have a the bowflex adjustable dumbells and a swiss ball. I will have to modify for the lat pulldowns and need to get a bench for step ups. I have no plans to doing the program in a gym. What is the estimated length of each workout? Thanks!! :flowerforyou:

deninevi

Hello!!! My goal is to start in Jan. Reading the book now. Anyone knows about a new group or someone starting in Jan? Would like a work out "partner". I also have tons of questions, more on that later!!! I cant wait to start though... I also have a the bowflex adjustable dumbells and a swiss ball. I will have to modify for the lat pulldowns and need to get a bench for step ups. I have no plans to doing the program in a gym. What is the estimated length of each workout? Thanks!! :flowerforyou:

http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-
Here is a group of ladies doing the NROLFW. Check it out! The work outs in stage 1 took me about 40 min. with warm up and stretch. Stage 2 workouts are a lot longer-more like an hour, the same for stage 3. I'm on stage 4 right now-it is the same as stage 2. Check out the group, a lot of info that has helped me a lot! Good luck with the program!

alf1163

Thanks! How do I become a member of the group so I can reply to the posts?

MERRY CHRISTMAS!!!

deninevi

Merry Christmas! You just join the group and done!

RachVR6

I posted in the group but figured I'd post here as well.

I'm currently reading all the threads and posts about the program and considering starting it myself.

I'm Rach, 23yr old, 5'3" and currently about 168lbs. Highest weight of about 205. My p90x is out on loan and the treadmill is getting a bit dull, so I'm looking to get back into lifting again. Just cleaned up my diet a bit cutting out a lot of processed food so I'm ready to add something else to benefit my health. This program sounds like a perfect fit so far.

Please feel free to add me. Looking for some great women for support. :flowerforyou:

lilRicki

bump...i start stage 1 tonight

MoonMyst3

Bump... interested in starting this program.

Beeps2011

There's actually a "NROL4W" group, here on mfp - search it and join!

(also, there is a "women strength training" group, too)

Both have TONS of information, and posters who are very supportive.

Welcome!

gillleeman

bump

IMDABOMBthe0wife0DABEAST

bump for topic

lilRicki

Almost done phase 1. I'm liking it, but I'm ready for something new. I haven't even looked at Phase 2 yet but I'm sure it's an *kitten* kicking

kel7298

the group

http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

machinegunkate

boomp.

strongsteps

Just bought the book.

heatheralia

bump!!

coquette87

Bought the book over the weekend and started 1A1 today. Loved it! I'm still working up the courage to tackle the squat rack though. I did squats with dumbbells today. I'm not sure how to adjust the rack down for my height, and the staff at the university gym where I work out are pretty useless.

ladytinkerbell99

bump

bluiz13

even if they are "useless" it's their job to help you...MAKE THEM HELP you...dont wonder around the gym not getting the full use of it cause you dont know how to use something...better yet ask another lifter...i promise you they will help...i have never had a negative experience on the "big boy" side of the gym....they are very helpful - you just have to ASK....
denise

Bought the book over the weekend and started 1A1 today. Loved it! I'm still working up the courage to tackle the squat rack though. I did squats with dumbbells today. I'm not sure how to adjust the rack down for my height, and the staff at the university gym where I work out are pretty useless.

HappilyLifts

Adding to My Topics

coquette87

even if they are "useless" it's their job to help you...MAKE THEM HELP you...dont wonder around the gym not getting the full use of it cause you dont know how to use something...better yet ask another lifter...i promise you they will help...i have never had a negative experience on the "big boy" side of the gym....they are very helpful - you just have to ASK....
denise

Thanks for the encouragement. I figured it out on my own after a few days in there (when I say the staff are useless, I mean they don't know anymore than I do). I now stroll into the squat rack with confidence.

Breadbar

Bump

emcemayo

do Any of you fine ladies have NROLFW as an e-book!!!

c8linmarie

do Any of you fine ladies have NROLFW as an e-book!!!

I do, but I highly recommend in paperback (for easier reference).

terraskye

bumped for later reading:)

jolarocknrolla

In the "LOL worthy" category ... I ordered NROLFW off Ebay and they sent me the wrong book. Get ready for this, it's a barbie coloring book called "Barbie Princess Charm School"

O____O

I feel like i just got trolled by ebay! So i guess i'll continue working w/ my 15 & 20 pound dumbells until i get the damn CORRECT book in the mail, I guess i can use another week of building my base strength before starting the program.

agreenmess

Hey, I've just started today, really good workout!! Just wanted to ask a quick question, to help our gym is split on three levels, basement is where the free weights/grunting men are, ground floor is where the space is to use the gym balls ect and the first floor is where the treadmills ect are. When I was doing my seated rows/press ups, after I did my press ups I went to go into the basement to do the seated rows only to find someone was on the machine, so i just went ahead and did the next set of press ups, checked again and it was still in use. I managed to do my seated rows at the end of the workout. Will this be ok? Hopefully this wont happen again, but busy gyms are always going to be busy gyms!

Also is there anyone who is doing the programme with an open diary, I'm really new to eating healthy foods so would love to see what everyone else is doing to hit the micros

Thanks

Nessy x

anemoneprose

I'm doing something else right now, but am looking at doing NROL next.

Question: what goals does it address, exactly?

From what I can tell, it looks like a really smart, periodized program, with weeks devoted to conditioning, strength, hypertrophy, and fat loss, with an overall aim of change in body shape.

Obviously this depends on the nutrition/calories. I know there's like a 'fat loss' setting and a 'maintenance' one. Is the 'maintenance' geared to recomposition? It sounds like it sort of might be.

Because a recomposition is sort of what I want to do. I'm at goal weight & don't want to lose poundage, but am freaked out about the idea of 'bulking' and 'cutting'. Also don't want to spin my wheels at straight maintenance calories and get nowhere.

Thanks for any replies!

Polly758

The goal of NROL is to convert women from a high-rep, low-weight resistance program to a low-rep, high-rep lifting program. It is designed to get you stronger. (And leaner, and hotter, and not starving! It goes along well with the Eat More to Weigh Less idea.)

The "fat loss" setting is more of a recomp setting (comparing to Scooby's calorie calculator, for example) and "maintenance" is a 15 percent bulk by other calculators. The author describes it in different terms because he doesn't want anyone lifting this program on an actual deficit. So technically "fat loss" is correct.

I've been doing the program for about 4 months (just finished Stage 4) at recomp calories because I was having trouble eating healthy food at such high quanities... Also while I'm not trying to lose weight, I do have some body fat I'd like to deal with. My weight and measurements have stayed the same, so I guess it's working! Once my squishy parts firm up a bit I'll move to 15 percent gain.

It is a really neat program and I'm enjoying it.

BinaryPulsar

I'm about to start stage 3