Stage 1
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Hey ladies, im starting stage 1 on monday and just have a quick question and im sorry if im repeating. I have tried to look for the answer on this thread but its a really really big thread! The book states that if you're a beginner with weights you can add an extra workout to stage 1 so that it has a total of 24 workouts as oppose to 16. How is this so??? Do i just do 12 each of workout A and workout B rather then 8 of each?
I'm doing that as I'm such a noobie.
it goes like this. The 16 workouts are divided into 4 different sections - one with 2 sets of 15 reps, one with 2 sets 12 reps, one with 3 sets of 10 reps and one with 3 sets of 8 reps.
so think workout A squats.
WO1 2 set 15 rep
WO2 2 set 15 rep
WO3 2 set 12 rep
WO4 2 set 12 rep
WO5 3 set 10 rep
WO6 3 set 10 rep
WO7 3 set 8 rep
WO8 3 set 8 rep
You repeat one extra workout from each group so it looks like this:
WO1 2 set 15 rep
WO2 2 set 15 rep
WO3 2 set 15 rep
WO4 2 set 12 rep
WO5 2 set 12 rep
WO6 2 set 12 rep
WO7 3 set 10 rep
WO8 3 set 10 rep
WO9 3 set 10 rep
WO10 3 set 8 rep
WO11 3 set 8 rep
WO12 3 set 8 rep.
At least this is how I'm doing it
Hope this makes sense :laugh:0 -
Ahhhh yes that totally makes sense. Thankyou so much!0
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@chocolate
I need to reread the book. I'm not sure. But I think if I'm going to drop to fewer reps I should increase the weight. Since I don't think I'm capable of increasing the weight yet I think I'm going to do one more workout at my current rep/weight so I feel more comfortable with an increase in weight.
sjw654 - is there a requirement to increase weight every time? I thought that it depended on progress, although I'd aim to increase weight for fewer reps. Then again - there's no harm in repeating a stage.0 -
Sounds like a very sensible plan. I might copy you!@chocolate
I need to reread the book. I'm not sure. But I think if I'm going to drop to fewer reps I should increase the weight. Since I don't think I'm capable of increasing the weight yet I think I'm going to do one more workout at my current rep/weight so I feel more comfortable with an increase in weight.0 -
Hi all!
I just started the program earlier today. I am hoping I am doing it right. I started with workout 1, A1 and do you only do two sets of each exercise? I have been lifting for a year, doing sets of 20 for 3 reps so this doesn't seem like enough for me.
Any thoughts or advice?
Thanks!!0 -
I just did squats with weights for the first time yesterday and the place where the bar was resting across my shoulders, just above the spine, feels bruised. Did I do something wrong? Or is there some way to avoid this?
(I do tend to bruise easily and take extra iron for that reason among others.)0 -
@braggsalot - yep 2 sets. When you get to the last 4 workouts of stage 1 it'll bump up to 3 sets, but fewer reps. The idea is you should be lifting at a weight that is kind of challenging so that 20 reps would be near impossible. If you found your first workout too easy, increase the weight.
@Tyger - you may have the bar too high... hard to know for sure without having actually seen your form. Check out this page for proper form http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
It says "put the bar low, below the bone at the top of your shoulder-blades and on your back muscles - NOT on your spine."0 -
@Tyger - you may have the bar too high... hard to know for sure without having actually seen your form. Check out this page for proper form http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
It says "put the bar low, below the bone at the top of your shoulder-blades and on your back muscles - NOT on your spine."
Thank you! I will check that out.0 -
Great video! I've only done one A exercise with the barbell squat so far, and I totally did it wrong! I even watched lots of videos ahead of time. I rested the bar right on that top part of my spine! Goodness, no wonder it hurt!@Tyger - you may have the bar too high... hard to know for sure without having actually seen your form. Check out this page for proper form http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
It says "put the bar low, below the bone at the top of your shoulder-blades and on your back muscles - NOT on your spine."0 -
Ok thanks!
I will increase my weight then.0 -
Woke up this morning with sore throat and generally feeling unwell but went to the gym and completed stage 1 B6. I managed to up my weights and completely kicked my *kitten* ...felt great. feeling so much better now and ready for a day at work!0
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I finally did two sets of jackknives without falling off the ball. Result :-D0
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A3 today, and still feel like I'm not doing enough. My form is not great for squatting with the bar, so I'm going back to BW squats. The rows are just shy of being too hard, but I'm able to finish them. My arms don't feel like they've done anything. My legs have already been getting stronger because I started Couch to 5K at the beginning of January. Is this really it? I'll lose weight from doing this workout?
For the step-ups, are we supposed to do one set with both legs, then the other exercise, then back to the second set with both legs? So 15 right leg, 15 left leg, then push-ups, then back to 15 right leg, 15 left leg? Last week, I did only one leg for 15, then push-ups, then the other leg for 15. But today I double-checked the book and it said to finish the set with one leg then immediately follow with the other leg.
Also, do any of you practice your squats outside of the workout, like on off days or on a B day? I really need to practice them but don't want to mess things up!0 -
@cphaneuf16:
I had a lot of trouble with form on the squat. I practiced in between workouts with no weight. Stretching the hip flexors also helps. Here are a few: http://www.stretching-exercises-guide.com/hip-stretches.html
On the step ups, do one leg, than the other, and then the other exercise (I believe it is the jackknives), then repeat. So, it sounds like you did it right today.
Finally, you'll lose weight by eating fewer calories than you expend. You will (hopefully) maintain muscle (possible gain if you are new to lifting) with this workout. Losing muscle will slow down your metabolism which will make it harder to lose weight, which is why you want to build/maintain as much as you can.0 -
Hi everyone,
Thought I'd pop in here to say hello. I did a quick intro in the Introductions thread. Since I'm in stage 1, I thought this would be a good place to start.
I officially started stage 1 on Monday, and will hopefully be doing 1B1 tonight. I can't believe how sore I was after A1A, especially my quads. My form seemed iffy on the squat - using the empty bar was way harder than I expected (i could squat at home with 20# DBs no problem, but i know balancing the bar is part of the challenge). I'm convinced the bar must have weighed more than 45 pounds
. I've practiced at home, and I think my form looks OK, so we shall see how the squat feels Friday when I do 1A2. For the previous two weeks, I did practice runs of the workouts twice, plus I'm doing the 8 week version, so I am really anxious to be done with the 2 set 15 rep portion. However, I thought this would be a good time to make sure I've nailed down my form on my squats and dead lifts with the Olympic bar.
Looking forward to getting to know you all!0 -
So I've started stage two but I didn't post my stats in here.
Squat 26.5 - 60lbs (started way too light)
Push up from the knees to full push up
Seated Row 25 - 50 lbs
Step ups 22 - 40 lbs
Deadlift 45 - 65 lbs
Shoulder Press 9 - 18 lbs
Lat Pulldown 25 - 65 lbs
Lunge 6 - 40 lbs
Deadlift didn't progress as much but I was worried about form. Think I'm going to have to get a tutor for those.0 -
Did workout B2 yesterday and I had shooting pain in my legs from the lunges (mostly my hamstrings I think), I tried to put the weights aside and just do BW, but even those were difficult. Has anyone else had this problem? Any ideas on making it so this doesn't happen next time around?0
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Tyger - could it have been a muscle cramp? Try stretching your hamstrings every day but especially before workouts. I find pain very difficult to describe, it could be anything. Did the pain go away? Has it bothered you at all since?0
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Well to be honest, my legs (especially my upper legs) have been pretty sore since A1 and I try not to stretch too much because I am hyper-mobile and I've been told it's good for my muscles to get a little tight. The first 3 days I did the warm-ups and this last workout that hurt I forgot to do them (the ones laid out in the book btw, which include BW lunges) Maybe just more potassium and making sure I get those warmup exercises in will help?0
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Starting my first workout tomorrow. I started stength training in Jan. I was working out with a friend who really challenged me. Now I'm on my own. In 4wks I saw good results so I know strength training is the key. I need to keep challenging my body and mixing up my workouts so I thougt I would give nrolfw a try. I'm excited to get started.0
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Hello ladies! I'm almost half way through stage 1 so thought I'd say hi and check in with you all. I have started this workout a couple times but always seemed to fizzle out during or after stage 2. Gotta stick with it this time!0
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It's is probably a dumb question, and I have looked through several pages of posts but I don't see it asked anywhere... Last night was my first night in the free weights area. When I record my numbers, do I only put down the added weight? For squats, I only used an empty bar. So is that counted as 45 or as body weight only?
I had my workout sheet copied and the pages ready in my book, then left them sitting at home!! Oh we'll, I got the first night done. Today I am sore, but not unbearably so. Looking forward to workout B tomorrow! This is my first time ever using real weights so it is quite a learning experience. I read in some other thread about people watching other people working out. I try not to stare, but watching others is a good way for us newbies to learn. Sometimes trying to figureugh out what to do with a certain station feels overwhelming. I sure appreciate all the positive support I have read in these threads!0 -
Not a dumb question. The bar counts as added weight so you would write 45lbs.0
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Hi everyone. I still have to hit the introduction thread. I also started stage 1 Monday and did 1b1 tonight. I started with a 30 lb barbell squat on 1a1 and went up to 40lbs tonight. I did a trial run with the oly bar and the squat rack a few weeks ago so I'll be going up to that on next Wednesday. I'm a little nervous about the squat rack but gotta go there. I bumped up my calories another few hundred. That's got me a little nervous too but trying to follow the book and have some faith. I'm very excited to do this program!Hi everyone,
Thought I'd pop in here to say hello. I did a quick intro in the Introductions thread. Since I'm in stage 1, I thought this would be a good place to start.
I officially started stage 1 on Monday, and will hopefully be doing 1B1 tonight. I can't believe how sore I was after A1A, especially my quads. My form seemed iffy on the squat - using the empty bar was way harder than I expected (i could squat at home with 20# DBs no problem, but i know balancing the bar is part of the challenge). I'm convinced the bar must have weighed more than 45 pounds. I've practiced at home, and I think my form looks OK, so we shall see how the squat feels Friday when I do 1A2. For the previous two weeks, I did practice runs of the workouts twice, plus I'm doing the 8 week version, so I am really anxious to be done with the 2 set 15 rep portion. However, I thought this would be a good time to make sure I've nailed down my form on my squats and dead lifts with the Olympic bar.
Looking forward to getting to know you all!0 -
Tonight was my 2nd night working weights, and it was way harder than the first...probably because I am still sore from last time.
Anyway... I made it through the reps except for the crunches. I prefer to do them at home. But in doing the lunges in the 2nd set, I just couldn't push through to 15. I made it to 10 and thought I would surely die right then and there. I was only using 7.5 weights, so the weight wasn't too heavy - I'm pretty sure it would have been almost as hard with just body weight. Hopefully I can improve on that.... There is certainly room to improve!
Question on the weights for the seated row and the lateral pull down- at our gym there is just a number on every other weight: 2, 4, 6, etc. I assume this is typical, but I don't know how much weight it is. Can someone explain??0 -
Tonight was my 2nd night working weights, and it was way harder than the first...probably because I am still sore from last time.
Anyway... I made it through the reps except for the crunches. I prefer to do them at home. But in doing the lunges in the 2nd set, I just couldn't push through to 15. I made it to 10 and thought I would surely die right then and there. I was only using 7.5 weights, so the weight wasn't too heavy - I'm pretty sure it would have been almost as hard with just body weight. Hopefully I can improve on that.... There is certainly room to improve!
Question on the weights for the seated row and the lateral pull down- at our gym there is just a number on every other weight: 2, 4, 6, etc. I assume this is typical, but I don't know how much weight it is. Can someone explain??
On our lat machines the numbers go 10 20 30 40 etc. With 10 being the top bar in the stack. The weight where you put the pin in is the total weight you would lift. Same with seated row. Is it possible tompost a pic of what you are seeing?0 -
I did my first lifting today!! And I really liked it. Workout A took me about 30 minutes to complete.
Question 1: Do you all warm up before you lift? I did about 6 minutes on an elliptical. Good/bad?
Question 2: I was unsure about the weights I should be using. I am reasonably strong, but no superwoman, that's for sure. To give you an idea, my best (did these a few months ago) for push-ups is about 40 (have done over 50, but not lately), modified sit-ups is 95 in under 2 minutes, mile run in about 6:40 (6:50 on average). I am an 18-year-old girl, 5'6" and weigh a little over 150.
I used a 20 lb dumbbell for squats, did 45 lb seated rows, and 10 lbs in each hand for step-ups.
I only felt 'pushed' on the seated rows with that weight. These weights were suggested to me by the trainer at my gym, I think I should up the weights for squats and step-ups by a fair amount.
I want to make sure my technique is good, especially for squats and step-ups, because I had knee problems a few years ago from uneven muscles. I tend to let my knee bend in (step-ups) so I am watching int he mirror for that.
Any suggestions for weights to use for Workout B?
Deadlifts, shoulder presses, lat pull down, and lunges.
Also, I saw somebody write a weight down next to the pron jackknife, am I missing something there? Are we supposed to use weigths and, if so, how?0 -
Yes, I warm up. Usually 5-10 min on the treadmill then some moves to warm up my upper body. I also do body weight squats/deadlifts before moving onto the weighted ones.I did my first lifting today!! And I really liked it. Workout A took me about 30 minutes to complete.
Question 1: Do you all warm up before you lift? I did about 6 minutes on an elliptical. Good/bad?
Question 2: I was unsure about the weights I should be using. I am reasonably strong, but no superwoman, that's for sure. To give you an idea, my best (did these a few months ago) for push-ups is about 40 (have done over 50, but not lately), modified sit-ups is 95 in under 2 minutes, mile run in about 6:40 (6:50 on average). I am an 18-year-old girl, 5'6" and weigh a little over 150.
I used a 20 lb dumbbell for squats, did 45 lb seated rows, and 10 lbs in each hand for step-ups.
I only felt 'pushed' on the seated rows with that weight. These weights were suggested to me by the trainer at my gym, I think I should up the weights for squats and step-ups by a fair amount.
I want to make sure my technique is good, especially for squats and step-ups, because I had knee problems a few years ago from uneven muscles. I tend to let my knee bend in (step-ups) so I am watching int he mirror for that.
Any suggestions for weights to use for Workout B?
Deadlifts, shoulder presses, lat pull down, and lunges.
Also, I saw somebody write a weight down next to the pron jackknife, am I missing something there? Are we supposed to use weigths and, if so, how?
It's hard to say what weights you should be using, everyone is different so only you will know that. If it was pretty easy with what you did last time then you should try heavier next time.
I'm not sure how you would use weights on the jackknife, seems dangerous lol. Unless it's a weighted belt or something.0 -
Uggggg. I pulled a groin muscle doing squats today with just the barbell. It was A4, but this is only the second time I tried them to parallel. I'd been doing them way too shallow before. I did my first set with body weight, and felt I was ready to try the empty barbell. I made it to three...and yeeeoooowwwch!
I'm going to meet with a personal trainer at a huge athlete training facility that I recently foind out was nearby. I'm taking my book with me, and they will do an assessment and give me alternative exercises to do based on any past injuries (I see a chiro regularly, so I think there are some exercises I should stay away from). I feel silly that I'll have a fresh injury to start with! I just want to make sure I'm doing enough. A exercises make me sore, but B exercises seem to have no impact.
Oh, and I tried "real" step-ups today according to the forums on JPFitness... Whew!! Could only do them with body weight.0 -
Uggggg. I pulled a groin muscle doing squats today with just the barbell. It was A4, but this is only the second time I tried them to parallel. I'd been doing them way too shallow before. I did my first set with body weight, and felt I was ready to try the empty barbell. I made it to three...and yeeeoooowwwch!
I'm going to meet with a personal trainer at a huge athlete training facility that I recently foind out was nearby. I'm taking my book with me, and they will do an assessment and give me alternative exercises to do based on any past injuries (I see a chiro regularly, so I think there are some exercises I should stay away from). I feel silly that I'll have a fresh injury to start with! I just want to make sure I'm doing enough. A exercises make me sore, but B exercises seem to have no impact.
Oh, and I tried "real" step-ups today according to the forums on JPFitness... Whew!! Could only do them with body weight.
I am pretty new to all this, but once you recover, maybe you could use dumbbell that weighs less for your squats? You would have more than body weight, but not a whole 45 lbs. That's a big jump.0
