Stage 1
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Can other people give me a ballpark for what weights they started with? I was afraid I wouldn't be able to squat the Olympic barbell but it wasn't bad at all once it was up. If I was more confident using the squat rack, I feel like I could add weight to it. I was doing 60 degree pushups (I usually use my knees, but went with the angle/toes approach). For seated rows I tried 25 lbs, then went with 30 for the second set and will add more next time. I started with 12 lbs barbells for the step ups, then went to 15, but I could definitely add more. I'm just so nervous starting new things!
It really depends on your own strength. I've lifted weights before, but it's been almost 20 years. I started with the 45 lb barbell for squats (I think this is really important until you get your form down) and I think 60 lbs for the deadlift. If what you started with was too easy, increase it by 5 lbs next time and keep going up by 5 lbs until you get to where it's getting difficult. If it's REALLY easy, you could add 10 lbs at a time, but I really think 5 lbs is better. As for the rest of the exercises, you just have to do what you are doing and experiment.
Great job asking for help, btw - sometimes that's the hardest part!0 -
what is everyone using to "step up" on. I used a bench and felt that my knees were "twisting?" ...just did not feel good. I was thinking of just using a step aerobics step with heavier weights next time or is that counter productive?
I use an aerobic step that's about 12" - 14" off the ground and use the barbell (bar plus 10 lbs for a total of 55 lbs), not dumbbells.0 -
I am using a mini step aerobics platform. It's just like one you'd use for step aerobics but about a 3rd of the size. Just enough to step up and down on I use 4 risers, which I think is about a foot. I am 5'4" so I think it's about perfect for me. I could probably go an inch, 2 tops, higher at some point but you don't want to step too high and ruin your knees. Eventually just adding weight should be enough.what is everyone using to "step up" on. I used a bench and felt that my knees were "twisting?" ...just did not feel good. I was thinking of just using a step aerobics step with heavier weights next time or is that counter productive?0 -
what is everyone using to "step up" on. I used a bench and felt that my knees were "twisting?" ...just did not feel good. I was thinking of just using a step aerobics step with heavier weights next time or is that counter productive?
I use an aerobic step that's about 12" - 14" off the ground and use the barbell (bar plus 10 lbs for a total of 55 lbs), not dumbbells.
I was considering using my oly bar at some point too for more weight options. How are you holding the bar?0 -
I used a folding chair that was braced against the wall so it would not move. it seemed to work fine for me. The first set of 15 was fine, but I maxed out at 12 on the second set.0
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I thought that the bench was kinda high. I'm only 5'1 and the bench is almost knee level for me and the move just felt wrong. I only had 10lb dumbbells in my hands and at that height i don't know if I could go heavier without some serious knee trouble. smaller platform it is..
ps LOVE THIS GROUP!0 -
@ nelski - My step sounds just like yours - just wide enough for both feet. I hold the bar just like you would for a back squat.
@ jbrown - that does sound a bit too high. I'm 5'6", but my legs are short (29" inseam). I think my step is just over mid calf and my leg is about 90 degrees when I put my foot on the step.0 -
Just finished Stage One! I have really enjoyed reading these posts and the support from everyone (even though I've only been lurking
) and I'm looking forward to Stage Two. One piece of advice for people just starting out -- don't be afraid to use the free weights! I went the whole workout using 2 25 lb. dumbells on my shoulders for the squats because I was too intimidated to try to the squat rack. On Saturday, after my last A work out, I worked up the courage to try it out and did some squats. Just messing aroud I was up to 85 lbs. and definitely could gone higher. So silly to be intimidated by a piece of equipment! Keep up the great work everybody! 0 -
I'm also using the aerobic step with five risers (no my leg makes that 90 degree angle) right now I'm using 30lb dbs but thinking of switching to the weighted bars. I think they're curling bars. My grip strength is starting to stink now that the dbs are a lot heavier. I'm also switching to a switch grip on the deadlifts.0
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Just finished Stage One! I have really enjoyed reading these posts and the support from everyone (even though I've only been lurking ) and I'm looking forward to Stage Two. One piece of advice for people just starting out -- don't be afraid to use the free weights! I went the whole workout using 2 25 lb. dumbells on my shoulders for the squats because I was too intimidated to try to the squat rack. On Saturday, after my last A work out, I worked up the courage to try it out and did some squats. Just messing aroud I was up to 85 lbs. and definitely could gone higher. So silly to be intimidated by a piece of equipment! Keep up the great work everybody!
Great! I can't wait until I can say stage 1 completed.
If you don't mind sharing, how successful was it for you? I mean measurement wise.0 -
I'm also thinking of switching to a barbell for the step-ups. I have to take a break between my left and right legs because my hands are killing me from holding the dumb-bells. By the end of 12, my legs could probably go a few more (meaning I could add weight) but my upper body is done from the 25lb dumbbells.0
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Just finished my 2A workout today. I used the rowing machine as my warm up cardio as I was growing tired of the elliptical and treadmill, but one dumb question - is there a resistance setting on rowing machines? It just seemed too easy, but I only did it for 5 minutes
- I transitioned from squatting a 20lb pre-weighted barbell last week to 30lbs this week, its almost embarrassingly low, but I'm really trying to take it slow to avoid injury, which happens to me often - next week will be the Olympic bar for sure though. I've always rationalized that I'm squatting a lot of body weight too, but as my body weight is going down and my strength is building, it's time to seriously up the resistance weight.
- There isn't a great place to do 45 degree pushups in my gym, so I've been setting the bar in the squat rack at hip height, but it REALLY hurts my hands and ankles after a few reps (also reminded me that it's time to get lifting gloves). Does anyone just use a wall for the easier-angle push-ups? there's no bench I could use...
- I discovered that it's important to look at my form while doing the prone jackknifes, my first set I thought "this is oddly really easy..." but then I glanced in the side mirror and realized I wasn't pushing my bum up high enough, whoa did that change things!
Looking forward to 2B!
Also, for step-ups I'm using the plastic step and risers at the gym, used 3 risers last week, this week was 4. I also did 2 sets of 15 reps for EACH leg this week, which I didn't realize to do last week, oops.
Question: Does everyone do stretches after every workout? How long do you stretch? I can't remember reading anything about stretches in the book...0 -
I don't know if I've ever jumped into this thread....
I started NROL 2 weeks ago (just did stage 1, WO 4A today). So far I'm loving it. Using the squat rack and wearing my lifting gloves make me feel like a badass.
I use one of the wooden boxes at my gym for step-ups. The shortest height is 16 inches, which is a big high, but there really aren't any other options. I also have trouble with my grip, so I will often put the dumbbells up on my shoulders and hold the end from the front to keep them steady.
I have a question as well. I moved up to 80lb squats today and I noticed that I now have faint bruises on my upper back from the bar. Anyone know of a way to avoid this? Today I actually thought I'd found a good spot on my back to rest the bar, since it hurt much less than the previous times, but I worry that I'm going to end up all black-and-blue as I continue to up the weight.0 -
I'm also using the aerobic step with five risers (no my leg makes that 90 degree angle) right now I'm using 30lb dbs but thinking of switching to the weighted bars. I think they're curling bars. My grip strength is starting to stink now that the dbs are a lot heavier. I'm also switching to a switch grip on the deadlifts.
I'm doing the same thing--5 risers, knee at 90 degree angle--and am also thinking of going to the weighted bars (though I'm a little worried about balance). My left hand/forearm are much weaker than my right, and after my last "B" workout the whole arm felt "bruised"--I think from holding the 30 lb dumbells during the lunges.0 -
I don't know if I've ever jumped into this thread....
I started NROL 2 weeks ago (just did stage 1, WO 4A today). So far I'm loving it. Using the squat rack and wearing my lifting gloves make me feel like a badass.
I use one of the wooden boxes at my gym for step-ups. The shortest height is 16 inches, which is a big high, but there really aren't any other options. I also have trouble with my grip, so I will often put the dumbbells up on my shoulders and hold the end from the front to keep them steady.
I have a question as well. I moved up to 80lb squats today and I noticed that I now have faint bruises on my upper back from the bar. Anyone know of a way to avoid this? Today I actually thought I'd found a good spot on my back to rest the bar, since it hurt much less than the previous times, but I worry that I'm going to end up all black-and-blue as I continue to up the weight.
So funny--I feel like a badass too!! Dumbells on shoulders is a good idea...maybe I'll try that. As for the bruises, I've seen people use this squishy tube thing (kind of looks like one of those insulating sleeves people put on beer cans) to pad the squat bar. It has a Velcro closure. Maybe your gym has one?0 -
I don't know if I've ever jumped into this thread....
I started NROL 2 weeks ago (just did stage 1, WO 4A today). So far I'm loving it. Using the squat rack and wearing my lifting gloves make me feel like a badass.
I use one of the wooden boxes at my gym for step-ups. The shortest height is 16 inches, which is a big high, but there really aren't any other options. I also have trouble with my grip, so I will often put the dumbbells up on my shoulders and hold the end from the front to keep them steady.
I have a question as well. I moved up to 80lb squats today and I noticed that I now have faint bruises on my upper back from the bar. Anyone know of a way to avoid this? Today I actually thought I'd found a good spot on my back to rest the bar, since it hurt much less than the previous times, but I worry that I'm going to end up all black-and-blue as I continue to up the weight.
You and I are on the same track. I did Stage 1, WO 4A today, too. I got up to 75 lbs. on my squats. As for the bruising, try using the foam roller. My gym has a few. If yours doesn't, you can buy your own. Since my little gym doesn't have a box or steps, I've resorted to using the stairs because the benches are too high. I'm 4'10" so the stairs almost get me to a 90 degree angle. I just dip down a little lower. It'll have to do until they acquire boxes or steps.
In re: the gloves - I feel the same way...badass!*lol* I was so excited on Saturday when I went to Sports Authority to buy a replacement set of gloves (the old ones were ripping at the thumbs) and was able to find a similar pair for 97 CENTS! They were right next to the $31.00 ones I was thinking of buying. I'm glad I saw them! 0 -
Using the squat rack and wearing my lifting gloves make me feel like a badass.So funny--I feel like a badass too!!I feel the same way...badass!*lol*
Oh good I thought it was just me, lol! I definitely feel pretty badass when I'm squatting.
I'm also thinking about gloves. Not so much for grip strength, but because the dumbbells at my gym have seriously rough grips on them.0 -
Amyrobynne--I was totally at sea as to where to start weight-wise, too, but as someone else said, it's better to do just what you're doing (experiment) and up as you feel you can. Stage one is largely about getting used to lifting, working on form, etc., so it's not really necessary to start at maximum weight. Some people do it with body weight alone--you can start anywhere.
It's good to hear that stage 1 is largely for getting used to things. I was concerned that I was really low-balling my weights and would spend the whole stage upping them a bit at a time without ever really building muscle because I wasn't pushing the limit, but I suppose that's why stage 1 lasts so long. I definitely need to gain confidence and knowledge of form for squats and pushups and the jackknives, but after 8 workouts with them, I hope I have it figured out!
I used a step aerobics step with 3 risers today but I'll re-read about how high that should be (I'm 5'7") and probably add risers next time. I haven't seen the steps used with more than 3 and I didn't want it to be wobbly.0 -
what is everyone using to "step up" on. I used a bench and felt that my knees were "twisting?" ...just did not feel good. I was thinking of just using a step aerobics step with heavier weights next time or is that counter productive?
I use an aerobic step that's about 12" - 14" off the ground and use the barbell (bar plus 10 lbs for a total of 55 lbs), not dumbbells.
I was considering using my oly bar at some point too for more weight options. How are you holding the bar?
I used my oly bar and the bench, but that's not really a step up, Lou covers it later in the book and it's called something else altogether.0 -
Sadly, I didn't take great measurements before I started. But, I have lost 1.5 inch in my waist and 5.5 lbs. while in Stage One. And, all my clothes are fitting better. Tried on a pair of shorts from last summer that had been tight, and they fit really nicely -- almost too big in the waist. Some of my shirts I thought were too "fitted" are just fitting better/look better. Best of all, I feel like my shoulders look really strong! I feel like I could actually get to where I look the woman on the cover of the book. 0
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I'm also thinking of switching to a barbell for the step-ups. I have to take a break between my left and right legs because my hands are killing me from holding the dumb-bells. By the end of 12, my legs could probably go a few more (meaning I could add weight) but my upper body is done from the 25lb dumbbells.
I'm having this exact same problem but I'm worried about balance with the barbell. Actually, I have the same problem with the lunges as well. I was hoping if I got gloves that may help some.0 -
I don't know if I've ever jumped into this thread....
I started NROL 2 weeks ago (just did stage 1, WO 4A today). So far I'm loving it. Using the squat rack and wearing my lifting gloves make me feel like a badass.
I use one of the wooden boxes at my gym for step-ups. The shortest height is 16 inches, which is a big high, but there really aren't any other options. I also have trouble with my grip, so I will often put the dumbbells up on my shoulders and hold the end from the front to keep them steady.
I have a question as well. I moved up to 80lb squats today and I noticed that I now have faint bruises on my upper back from the bar. Anyone know of a way to avoid this? Today I actually thought I'd found a good spot on my back to rest the bar, since it hurt much less than the previous times, but I worry that I'm going to end up all black-and-blue as I continue to up the weight.
I love my gloves and I use a pad on the bar. My gym has a bunch laying around to use. Some people wrap a towel around it too.
You 're right we are bad-*kitten* 0 -
Bah, no one answers my questions! :ohwell:
Does everyone do stretches after every workout? How long do you stretch? I can't remember reading anything about stretches in the book0 -
Sorry! Meant to respond and got distracted by schoolwork. I stretch. Nothing major, but I do. It's probably only 5-10 minutes total. I don't think he mentions it in the book, but I can't see it hurting, so I do it.0
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Sorry .
I don't stretch. It didn't say so in the book or at least I did not read it. 0 -
I stretch if I feel like a certain area needs it post-workout. Usually, though I don't feel the need to stretch until the day after, when the soreness sets in and things feel too tight.
Although maybe if I was consistent with the post-workout stretching, I wouldn't be so tight the day after......0 -
Just finished reading the book going to start stage one tomorrow but kind of confused about the work out A and B thing. Is it doing A one day than the two days later doing B or do you do both A and B on the same day?0
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Just finished reading the book going to start stage one tomorrow but kind of confused about the work out A and B thing. Is it doing A one day than the two days later doing B or do you do both A and B on the same day?
Separate workouts that alternate. So your first week will be 1A, 1B, 2A and the next week will be 2B, 3A, 3B, etc.0 -
Bah, no one answers my questions! :ohwell:
Does everyone do stretches after every workout? How long do you stretch? I can't remember reading anything about stretches in the book
I do stretch, probaby only 2-3 minutes.0 -
Bah, no one answers my questions! :ohwell:
Does everyone do stretches after every workout? How long do you stretch? I can't remember reading anything about stretches in the book
I don't usually stretch but I do walk for about 10 minutes on the treadmill after. As I am upping my weights I am feeling more of a need to stretch, though, so I think I will probably add that in. Don't see how it could hurt.0
