Stage 1
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I'm reading!! My book arrived last week and u am trying to combine Nrol4w with SL5X5... So far so good. I'm combining the two because at the time of day I go to the gym I am not always able to use the kit I need.....and because of work I can't wait any longer.
I'm not surprised you are noticing changes early on.....I certainly did too. Hurrah to us!!0 -
Thanks kimiuzzell for replying..makes me feel good that I'm not talking to myself lol. I think I may look more into the SL5x5's. I have limited time/equipment myself and it might be good to shake things up. Do you have a book about the SL5x5 or is it web based?
Oh and that's great that you had changes early on also - I feel alot less bloated these days and I can almost swear my pants are a tad looser. Yay!0 -
I can answer about SL. Stronglifts 5x5 is found online. It's a free, simple strength based program. I did that one first before doing NROLFW. Just two days, an A and B. One day is squat, bench press, row (pendlay though some do bent-over instead) while the other day is squat, overhead press and deadlift. All are 5 sets of 5 reps except deadliest, which is one set with 5 reps. It's pretty quick in the beginning as you are supposed to start at a light weight to work on/develop form and over time things take longer as the weights get heavier along with the rest periods. It's also easy in that it's all barbell, so just need that equipment and nothing else. Though for some a couple dumbbells helps in the beginning with overhead press as not everyone can lift the bar at the start.
Have fun with Stage 1 and the others too. I peek around occasionally even though I'm not even doing NROLFW anymore or any of there other programs.0 -
I'm reading too, so you definitely aren't talking to yourself. I am still deciding between SL and NROLFW. I would love to hear about how people picked one program over another and why.0
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I picked SL to start off with simply because I could instantly download the app on my phone whereas I had to order the book from the US and it took 3 weeks to arrive so l couldn't get started on it (yes I am impatient!) so in that time I set off on the SL programme whilst reading the Nrol4w threads on here which gave me the confidence to do both as and when I can once I was in possession of the book.
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kimiuzzell - so what does your schedule look like doing both? are you doing all stages of NRol4w? do you alternate weeks with SL? I'm curious as to how you make this work...thanks!
mmebouchon - hi! glad someone else is reading too. I find these these boards help me stay motivated and i love seeing everyone's comments and progress.0 -
mmebouchon wrote: »I'm reading too, so you definitely aren't talking to yourself. I am still deciding between SL and NROLFW. I would love to hear about how people picked one program over another and why.
I started with SL before doing NROLFW. Part of the reason was I started lifting at the beginning of November but didn't have the book until after Christmas. Also, I picked SL because I hadn't lifted in a long time (freshman year of college really except a few machines at small town gyms). It had a couple lifts I knew and not an overwhelming number of lifts that I would have to learn, so made it easy to use the free start up gym session with the trainer to learn some of the lifts. NROLFW, I started after 12 weeks of SL and I was ready at that time to get out of my comfort zone, which it did help with cause there are some different things in the stages of the program.
So, I was glad I did SL to build up strength and comfort in lifting first. However, I know some prefer to do NROLFW first before moving on to SL. I do think the strength increases were a little less in NROLFW because I already had to weeks on low reps with higher weights on things like deadlift, but that was okay as the other lifts balanced it out and I found some things I like and wanted when I decided my next program to follow.0 -
I started with stronglifts too. I liked that it got me familiar with the barbell, as it was my first time using it, rather than jumping right into NROLFW, but I definitely plan to go back to stronglifts after I finish NROLFW (currently on Stage 3) to build strengths and my specific barbell lifts. I like the constantly changing structure of NROL but I could see myself progress more obviously with stronglifts. After round two of stronglifts though I want to explore a split program.0
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So...long post warning haha!
My background is that I have always been fairly active - I love to ski (have done for 30 years) and love the classes at the gym - combat, bodypump, spinning etc. Over a 20 year period, I also dipped in and out of running - doing my first marathon at 20 in 1991 and my last one a whopping 26 minutes quicker when I was 40 in 2011
Then I went through a divorce, and was lucky enough to meet the perfect man, who is now my husband. He is a qualified PT, although no longer works at a gym, but it meant I would add in some weights work with him in the gym - an area that had previously terrified me, but because he was with me and knew what he was doing, it was ok. I didn't do anything heavy, though - just started dabbling.
In 2013 I had a big ski accident followed by knee surgery and lots of rehab. Running was out, as was anything else high impact. I took up cycling and set challenges there instead. Still dabbled a little with the weights but only upper body while my lower body went through the healing/repair process.
Then last year, I went over the handlebars of my road bike and tore a rotator cuff.....even getting dressed became a chore. By this time, I was probably confined to spinning as being the only thing I could do safely while I recovered. My knee was getting stronger, but I couldn't even get my sports bra on without it being a major stress on my shoulders!
By the end of last year, though, I was starting to get back to fitness, with care - didn't want to do the weights so concentrated on the "fun" stuff - combat, pump etc. In June this year we got married, and for about 3 or 4 months the gym took a real back seat while we just enjoyed the wedding planning, honeymoon and seemed to continue our celebrations through the summer. By mid September we both realised that we were getting a little podgy and were missing the gym, so we joined a new place, and got back into it. I went straight back to the cardio classes thinking the post wedding weight would drop off, but it didn't budge one bit. I did, however, find that I was enjoying being in the weights room with hubby and my previous injuries weren't going to be as much of an inhibitor as I thought.....
So, I started reading threads on here, found that lifting was good, that there are loads of women my age (I'm 45) with bodies to die for, and that I could find a whole new way of eating and working out that might actually be better than the stuff I had done for 20ish years previously.
However....I get frustrated, I get bored, I am short on time (eg in the morning, my gym opens at 6.30 so I have to get the workout done, get showered, repark the car, and get to work by 8am - doesn't leave much time for a full workout, especially if the squat rack is in use, or the benches are all taken up). Hubby and I can only work out once a week together because our work lives clash, so most of the time I am on my own.
Therefore (and we are getting there), I started doing SL 5x5, but if the squat rack is busy for example, I don't necessarily have time to wait, and am in danger of getting frustrated. By having NRoL4W running alongside, I can mix and match the exercises if I need to - that way, if I can't do my prescribed session of SL, or can only do 2 out of the 3 exercises, I don't think I've failed, because I simply move over to NR and finish off my workout there.
Also, because I am still working on the strength in my shoulders after the bike accident, some exercises on some days just aren't *there*. So, instead of crying like a girl because I'm frustrated with myself, I will go and do a variation by switching over to the other programme instead for the rest of the session, perhaps with lighter weights or just a variation from the book.
It's probably frowned upon. I probably do what some people say is too much. But my body knows what is too much and I know that I am building strength and not overdoing it - I want to ski in January, not risk having to watch everyone else do it while I sit at the bottom of the slope.
So, for me it works so far - may not work so well when the weights get really heavy. I like the discipline of the programmes but need the flexibility to change a bit, so I don't risk quitting from frustration if that makes sense.
sorry for the very long ramble!!0 -
Oh, I've been following SL for 4 full weeks and just finished 2B of NRol4w so the weights on SL are much heavier than I use for Nrol4w at the moment meaning I can do more. I probably won't be wanting to double up so much in a couple of weeks as the Nrol4w weights increase.
Sorry, will shush up now!!!0 -
Wow you've had alot going on....glad you are getting back in the swing of things. I'm not nearly as far along in the "being very active" lifestyle but I'm getting there.0
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Oh believe me, I can be one very lazy mare too! I've been a bit all or nothing in the past, with some very rubbishy periods, but this time I'm really enjoying the difference. In just a couple of weeks I started to notice my shape changing - that's motivating enough to keep me working on it, whereas it took weeks and weeks of cardio to get anywhere close!
I love the fact that both SL and NRoL4W are very progressive - both in terms of what we can do, and in the changes that are made to our body and mindset.0 -
I too can be all or nothing and for now I'm in the "all" phase - let's hope it lasts. And this week was my 2nd full week of NRoL4W and I feel like my shape is changing (for the better). I don't measure b/c I always measure in the wrong places but my clothes seem to fit better and I'm hoping it's not just wishful thinking. I'm staying off the scale as it can bring me down quite easily.
Even though it's only been 2 weeks, I do feel stronger and in a better place mentally.0 -
Thanks all, lots of really useful info. I have to admit that part of me is drawn to Strong Lifts just because it seems easier to sort out what to do. And I really like the weights and feel I need to practice with pretty light weights learning to get my form right. . But I did wonder if NROLFW might be a bit less demanding on damaged joints because it has more variety of movements. Thought?
I have a weaker right shoulder / arm so I have been trying to force it to carry its own weight using Dumbbells at least part of the time.0 -
I like both...and neither are complicated at all. SL requires the squat rack once you get yo heavier weights whereas Nrol4w relies more on dumbells and other kit that might be easier to get hold of. So. To some extent it might depend on your gym and availability of kit? I get frustrated if I can't get to exercise because the rack is always taken up for example, so to have the alternative is good for me '
I have injuries (see rambling post above) and both programmes are progressive so take onto account only my own limitations.
Give one or other a try and just see how you get on. Switch if you don't like it/get bored/can't find the kit/ etc!
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Still here...still rambling lol. Continuing stage 1 and increased weights on a few things today. Shew it's harder than I thought but I will say I feel strong and proud of myself.
Did anyone do Stage 1 twice basically for the fact that you didn't feel ready to move to Stage 2?0 -
How's it going peeps? Day 2 of the third phase of stage one for me today - I quite enjoyed doing 3 sets of reps yesterday, and definitely notice a difference in my strength from a couple of weeks ago. Over half way through the stage now....and starting to look forward to opening the book at stage 2 for a read soon.......!!0
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I started on NROLFW yesterday. It reenforced my belief that my arms are very weak. I can do zero full body push ups and very poor form push ups from my knees. I ended up doing a bench press so I could get the weight down enough that I could do the exercise. I have a damaged shoulder and have really babied it for a long time. The jack knifes were fun. Not too many people snickering but for sure a few, lol. I fell off the ball quite a few times before I got the hang of them.
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I could never do push ups on my knees because my stomach would get to the ground too early, pesky problem area. What I did in stage 1 was to use a rail for the push ups, so I'd be almost standing but get enough of an angle to give a challenge. I moved to the bench during the program and eventually on the floor. The smith machine can also come in handy for these cause you can rack the bar at different spots getting it lower in order to progress. Just some ideas for those pushups. 0
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@DawnEmbers I had to google smith machine duh, but yes there is one at the gym that is rarely in use. So great idea, thanks. I like the idea that I will be able to measure my progress as I move the bar lower.0
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I started Monday after doing a trail run. Legs hurt for 2 days. Did b yesterday and managed a 10km road run today so that seemed a little better. I've done weights on and off for years but after my running injury in July I've decided to build more s0
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So...am progressing well with this. Now up to 3x10 on everything. On the Swiss ball crunches I use a 10kg plate held above my head. I didn't feel it on the days when I did 2 sets but after doing 3, boy do I feel it when I sneeze!!! Must be a good sign, no?0
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The smith machine worked wonderfully for the push ups! I started with the bar in the 8th slot from the bottom and was able to do the second set with the bar in the 7th slot. Pretty high up I know but I felt like I had pretty good form. My shoulders hurt allot last night but are okay this morning so I think no harm done. If I can lower the bar one hole a week I might just be able to squeak out a full push up by the end of stage 1.
The jack knifes on the swiss ball seemed easy enough. No laughter from the crowd so yippie.0 -
I have been dealng with migraines and tummy issues allot lately. I missed working out from Friday through Tuesday. I was feeling really frustrated that I couldn't go to the gym but after going this morning I think that the break was good for my shoulder. Work out 2b went pretty well.
I got a nasty cramp in my right thigh again doing the lunges but at least I was able to ge both sets done. I am going to do some research and see if I can't figure out what I am doing or not doing that lunges cause my right thigh to cramp when it is in the hind leg position.
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mme - how are you getting on with those lunges? Cramp is a horrid sensation.
Tomorrow sees my last Stage 1 session! Last night I did my last A workout. I have brought the book with me to read up during my lunchbreak on whatever stage 2 has in store for me!
I've thoroughly enjoyed stage 1....and although I have done "extra" because I have run it alongside Stronglifts 5x5, I have seen an amazing improvement in my overall strength - things like my pressups are much more solid, and my step ups really do engage my glutes now etc.
Bring on stage 2.......!!0 -
Kimi congrats on finshing stage 1. If I don't take any breaks over the holidays I should finish stage 1 by Dec.29 but somehow that seems like a stretch. This week was the first time the lunges didn't give me a cramp yeah. I even managed to hold 5 lb dd.0
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So, official results after all 16 sessions:
Workout A - started 5th November.
Squat - 25kgs >>50kgs
Push ups - was on toes to start with but much stronger now with straighter neck so deeper presses.
Seated row - 26kg>>40kgs
step ups - on low step with 2x4kg dumbells>>bench with 2x10kg dumbells
prone jacknife - managed to do these from the start so just concentrated on form really.
Workout B
Deadlift - 30kg>>50kg (I can do 67.5 DL but only for 1x5)
dumbell shoulder press - 2x8kg >>2x12kgs
wide grip lat pulldown - 26kg>>40kgs
Lunges - 20kg bb>25kg bb
swissball crunch - bodyweight >>with 12kg kettlebell
No bad for 6 weeks work!!!1 -
Kimi those are wonderful results. Are you going to take the week off between stages?0
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Nope...straight into stage 2. With Christmas parties to contend with, I need the routine of the gym to stop me writing off the next three weeks and stuffing my face instead!!
I am away skiing on 9th Jan for a.week and again 6th February so will use those as my rest weeks. I shall be active of course, skiing, but not lifting.0
