Getting Started
Replies
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Ok I am so confused, I have read the book and looked on here. What routine am I suppose to be following. I understand I start at stage 1 but do I do all of A (squats) all workouts or just 1,2 ? Do I do A then B1 on the same day, Im lost. Someone please write this in crayon so I get it. I must have missed something. thanks
You do workout A, take a day off, then do workout B, take a day off, then do workout A again. Keep alternating. Clear it up for ya?
Im sorry I usually get things very easy but for some reason Im not getting this. So I do all of work out A on one day. Squats, push ups, seated row, step ups, prone jackknife all workouts 1-8? Is that right?
Just to add: the work outs are laid out weird in the book. You will see that next to Workout 1,2 it shows 2 sets of 15 reps and then it goes down to 12 reps on Workout 3,4 then 10 on Workout 5,6. That is to show you that on the first 2 times you do work out A (aka Workout 1 and 2) you will do the set of squats (not all the squats in that section) 2 times for 15 reps then move on to the next exercise.
So you will alternate A and B 8 times for a total of 16 workouts in Stage 1.
Hope this makes since. It totally confused me too!0 -
Ok I am so confused, I have read the book and looked on here. What routine am I suppose to be following. I understand I start at stage 1 but do I do all of A (squats) all workouts or just 1,2 ? Do I do A then B1 on the same day, Im lost. Someone please write this in crayon so I get it. I must have missed something. thanks
You do workout A, take a day off, then do workout B, take a day off, then do workout A again. Keep alternating. Clear it up for ya?
Im sorry I usually get things very easy but for some reason Im not getting this. So I do all of work out A on one day. Squats, push ups, seated row, step ups, prone jackknife all workouts 1-8? Is that right?
Just to add: the work outs are laid out weird in the book. You will see that next to Workout 1,2 it shows 2 sets of 15 reps and then it goes down to 12 reps on Workout 3,4 then 10 on Workout 5,6. That is to show you that on the first 2 times you do work out A (aka Workout 1 and 2) you will do the set of squats (not all the squats in that section) 2 times for 15 reps then move on to the next exercise.
So you will alternate A and B 8 times for a total of 16 workouts in Stage 1.
Hope this makes since. It totally confused me too!
OMG I must be confusing myself or something. So what does the workout 1,2 workout 3,4 and so on mean? Is the mon wed fri? Like I do all of workout 1's on mon, workout 2's on wed and workout 3's on friday? If so what about 4-8? I must be an idiot. lol0 -
OMG I must be confusing myself or something. So what does the workout 1,2 workout 3,4 and so on mean? Is the mon wed fri? Like I do all of workout 1's on mon, workout 2's on wed and workout 3's on friday? If so what about 4-8? I must be an idiot. lol
Yes...
:flowerforyou: and you are not an idiot... we all go through this confusion.:huh:0 -
OMG I must be confusing myself or something. So what does the workout 1,2 workout 3,4 and so on mean? Is the mon wed fri? Like I do all of workout 1's on mon, workout 2's on wed and workout 3's on friday? If so what about 4-8? I must be an idiot. lol
Yes...
:flowerforyou: and you are not an idiot... we all go through this confusion.:huh:
Ok awesome, so what about 4-8 when are those done?0 -
OMG I must be confusing myself or something. So what does the workout 1,2 workout 3,4 and so on mean? Is the mon wed fri? Like I do all of workout 1's on mon, workout 2's on wed and workout 3's on friday? If so what about 4-8? I must be an idiot. lol
Yes...
:flowerforyou: and you are not an idiot... we all go through this confusion.:huh:
Ok awesome, so what about 4-8 when are those done?
Workout A is 1
Workout B is 2
Workout A is 3
Workout B is 4
Workout A is 5
Workout B is 6
Workout A is 7
Workout B is 8
Workout 3 reduces reps from 15 to 12 -- so that's the only change for 3,4. Workout 5 reduces reps from 12 to 10 but adds another set (so instead of twice, you have 3).1 -
ok thanks so much. I run tonight so I will start workouts tomorrow night.0
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I am beginning week 3. Thoughts so far:
I recently started doing squats with the smith machine. It's a little strange at first but I can lift SO much more because I'm not using my weak arms.
I have NOT been paying attention to the number of reps. I have been trying to do all 15, even when I raise the weights. Which I have doing, slightly, every week. Sometimes I can't make all 15 - I remember the part in the book that says not to sacrifice form for reps.
I used a seated row machine for the first time last night....I like it better than using dumbells (I keep staring at the cable machine, trying to figure out how to use it :blushing: )0 -
Oh yeah but most importantly! I upped my cals to 1776 (based on the formula, minus 300). Lifting makes me eat more, and I don't usually make that number (cause I go OVER) but not a whole lot, I'm not bent out of shape about it.
I keep waiting and hoping that one week, I'll step on the scale and weight will be GONE. Like the last time I upped my cals (beforse I started this program). The scale has gone up about 3 1/2 lbs since April 20th. It sucks.0 -
Oh yeah but most importantly! I upped my cals to 1776 (based on the formula, minus 300). Lifting makes me eat more, and I don't usually make that number (cause I go OVER) but not a whole lot, I'm not bent out of shape about it.
I keep waiting and hoping that one week, I'll step on the scale and weight will be GONE. Like the last time I upped my cals (beforse I started this program). The scale has gone up about 3 1/2 lbs since April 20th. It sucks.
I upped mine to 1700 about 2.5 weeks ago. On workout days, I add back about 200 calories because I don't trust that I'm burning the exact amount. I've gained about a lb AND I feel bloated or flabby or ...something other than skinny. BUT, I'm going to stick with it. It could be my mind playing games since I'm not walking around starving everyday.0 -
I thought I had this all figured out, now I am not so sure
Workout A:
Squats
Push ups
Rows
Step ups
Jackknife
Workout B
Dead lifts
Shoulder Press
Wide grip pulldown
Dumbbell lunges
Exercise Ball Crunches
Is that correct?
Start at 15 reps for 2 times, then decrease by two after every two times. So by the time I hit my final weeks I am doing 8 reps at higher a weight. The opposite for ABS where I increase the reps.
Do I have this right?0 -
Bump0
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Thanks for the tip about measurements and photos. I'm defintiely going to do that before I start. I'm trying to read most of the book before I start. Should be ready to go in a week!!!0
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I started NROL4W on Monday :-) I read the book from cover to cover, and I'm EXCITED! I've learnt a lot, and I loved the comedy value in the book, hahaha. I really like that it's got some good recipes in there... I only wish it had more....
I was wondering if anyone's got any recommended nutritional books out there with some dietry plans appropriate to this lifting?0 -
Read the post from 05/01 in this thread from cpa1898. It helped me figure it out.I thought I had this all figured out, now I am not so sure
Workout A:
Squats
Push ups
Rows
Step ups
Jackknife
Workout B
Dead lifts
Shoulder Press
Wide grip pulldown
Dumbbell lunges
Exercise Ball Crunches
Is that correct?
Start at 15 reps for 2 times, then decrease by two after every two times. So by the time I hit my final weeks I am doing 8 reps at higher a weight. The opposite for ABS where I increase the reps.
Do I have this right?0 -
Cpa8198. Sorry.0
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Copied from another site
It helped me. That initial confusion is universal... LOL
Stage 1
Week 1
Mon. Workout A –
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
You are now finished with Monday's Workout A, go relax for the rest of the day!
Wed. Workout B –
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Done with Wednesday's Workout B...
Fri. Workout A –
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Done with Friday's Workout A...You have now completed your first week of workouts. The second week would then start with Workout B, as outlined below. I won't go any further at this point. You can continue the formula.
Hi, thanks for posting this. Which website is this from?
Thanks a lot!1 -
Finally plucked up the courage to walk into the gym with my printed workout spreadsheet, plus photocopies of the moves for STage 1, put them in front of the poor unsuspecting trainee instructor who was expecting to design a workout for me and say 'this is what I want you to show me'.
And it was easy. It was late evening so there were few people in the gym, they have a great new weight room downstairs (sadly the lat-pulldown machine is upstairs), and he showed me everything I needed without passing judgement.
no excuses left now!!!!!!
have taken measurements and just photos left to take and we're off!!!
How is it working for you????1 -
Got it, it's what I have been doing. The lettering before each exercise got me confused.0
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Anyone else having a hard time meeting the suggested calories? I was eating at about 1300-500 gross and was pretty satisfied. I'm having a hard hitting my suggested minimum of 1700 calories net.0
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With the training log, why does it only go up to workout 4 for each thing, when its my understand I do each workout 8 times? I think I am missing something0
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Never mind I am just going to make my training log like the first one in the book but with 8 workouts instead of 4, just makes more sense.0
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Anyone else having a hard time meeting the suggested calories? I was eating at about 1300-500 gross and was pretty satisfied. I'm having a hard hitting my suggested minimum of 1700 calories net.
When did you up them? I had a hard time the first week, now, 1700 is a struggle. Now, the 150g of protein is a different story!0 -
Hi everyone! This is my first time posting in this group. I met with a trainer this morning to go over all the equipment and proper form etc. so I can start this program. I guess it never occurred to me to check and see that my gym has a squat rack before I signed up. The only thing they have is a Smith Machine and from what I've heard it's not the greatest thing to use.
Does anyone have suggestions on what to do instead? Should I just use dumbells for my squats or should I go ahead and use the smith machine?
Thank you! 0 -
@jnh17 - I upped them on Monday, the first day I started. I have noticed that I have been a lot hungrier this weekend, so maybe I was concerned too soon.
@rielyn - I'm new to the program too, so I'm no expert, but from what I understand the Smith machine was made for squats so it can't be all bad. However, because of the way it works it does give you a very different kind of squat. That is the only machine my gym has as well, and since I want to get the benefits of having to balance the weight (one of the disadvantages of the Smith machine) I use dumbbells. I've seen that a lot of people are doing this. Some hold the weights to their sides, others put them on their shoulders. Someone else recommended the "Goblet squat". I have tried both the weights at my sides and the goblet method. I haven't decided which on to stick with. Hope this helps. And welcome!0 -
Just did my first workout and i'm pretty happy with the way it went. The amount of weights I chose to use for each exercise seemed to be about right which I was pleasently surprised with, I expected a lot of trial and error to figure out where to start. But I started with squats with 6 kg of weights ( not including bar as i'm not sure of its weight), bent over rows with the same, 60 degree pushups, and step ups with 5kg dumbbells not including the bars, will try up it all a bit next time. The jackknives didn't really feel like they were working my abs as much as the ab exercises I am used to, but i'm guessing the balancing must be good for your core.0
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I have a lot of questions, I'm sorry!
Isopure Zero - Wow, lots of protein! How does it taste? I'm drinking ON 100% Whey Chocolate from Costco, and it's not bad, but less than half that protein.
Is there a good resource for indentifying machines? Like pictures of different types of the same kind of exercise?
Squats - In the book, it instructs to step away from the squat rack. The rack I found at my gym is fixed, so there is no moving away. Is this not as good? Also, the bar was only 15 lbs, not 45. If I find a non-fixed rack, someone earlier in the thread said that the squat rack is to help if you go too heavy and can't go up, you can put it on the rack. Do you walk backwards to do that, or stick closer if you're unsure?
For the seated row, I couldn't find anything that looked like the picture. I found bars that could attach to something, but nothing to attach them to. There is an overhead row machine (it's above instead of between your feet, and I think the seat is higher?), so I used that, but I don't think it's the same motion. There are also row machines with the seat that moves back and forth - is that what I'm supposed to use, or a better option than the overhead one?
Push-ups hurt my wrists - is that a strength thing that will improve if I push through it, or something I should be careful about and try to prevent?
Prone jack-knife - Seemed really easy. Is a bigger ball harder than a smaller ball?
Weight - when I use dumbbells, do I log per hand weight or total weight? When I use a barbell, do I include the weight of the bar, or only the plates?
I'm enrolled in a class for a couple more months at my gym, but really want to add more lifting in now. I'm really confused about what category of exercise my current stuff falls under. On "Cardio Night" we work out on the treadmills, but the emphasis is on incline resistance intervals rather than speed or endurance and we mix in a lot of squats, lunges, and core work (plank, swiss ball stuff) without additional weight. On our "Weight Night" we use free motion weight machines to do a variety of presses and curls and I try to push the weight I use. We also do more core stuff on those nights. Then on Saturdays, more cardio, and LOTS of squats, lunges, wall sits and core exercises. Each class is an hour long.
What I'm thinking is something like this:
Sunday pm - NROL, by the book
Monday - Rest
Tuesday - NROL (maybe I could do 1 less set if I get too fatigued?) & 60 Minutes "Cardio Night"
Wednesday - Rest or Yoga/stretching option
Thursday - 60 Minutes "Weight Night"
Friday - Rest
Saturday am - 60 minutes Gym Class
Does this look like a reasonable exercise load?0 -
bump for later0
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I have a lot of questions, I'm sorry!
Isopure Zero - Wow, lots of protein! How does it taste? I'm drinking ON 100% Whey Chocolate from Costco, and it's not bad, but less than half that protein.
It's basically just 2 shakes (they just call it one serving). It actually tastes really good BUT it has completely NOT agreed with my stomach! And I have NEVER ever had an issue with anything I've ever consumed so this is surprising. Of course I bought the huge tub of the stuff but I'm going to try and space the serving out (1 in the morning, one at night) to see if this helps.
Squats - In the book, it instructs to step away from the squat rack. The rack I found at my gym is fixed, so there is no moving away. Is this not as good? Also, the bar was only 15 lbs, not 45. If I find a non-fixed rack, someone earlier in the thread said that the squat rack is to help if you go too heavy and can't go up, you can put it on the rack. Do you walk backwards to do that, or stick closer if you're unsure?
I didn't see where it said step away from the squat rack (the treadmill, yes)? You HAVE to use a squat rack if you're lifing -- even getting the olympic bar behind your head without one is awkward. You're talking about a Smith Machine. If all else fails, you can do a goblet squat (youtube it).
For the seated row, I couldn't find anything that looked like the picture. I found bars that could attach to something, but nothing to attach them to. There is an overhead row machine (it's above instead of between your feet, and I think the seat is higher?), so I used that, but I don't think it's the same motion. There are also row machines with the seat that moves back and forth - is that what I'm supposed to use, or a better option than the overhead one?
No to both the above. The seated row is done from piece of cable equipment. You'll fasten the handle bar to a ring attached to the weight and sit on a bench attached to the piece of equipment. If your gym doesn't have one, 1. it sucks! and 2. do a bent over row with dumbbells.
Push-ups hurt my wrists - is that a strength thing that will improve if I push through it, or something I should be careful about and try to prevent?
Are you elevated or doing real pushups?
Prone jack-knife - Seemed really easy. Is a bigger ball harder than a smaller ball?
They get harder. Just do more reps till you can't do them anymore.
Weight - when I use dumbbells, do I log per hand weight or total weight? When I use a barbell, do I include the weight of the bar, or only the plates?
It's YOUR log, so log in a way that will confuse you the least. I log per hand for dumbbells. Always include the barbell weight.
I'm enrolled in a class for a couple more months at my gym, but really want to add more lifting in now. I'm really confused about what category of exercise my current stuff falls under. On "Cardio Night" we work out on the treadmills, but the emphasis is on incline resistance intervals rather than speed or endurance and we mix in a lot of squats, lunges, and core work (plank, swiss ball stuff) without additional weight. On our "Weight Night" we use free motion weight machines to do a variety of presses and curls and I try to push the weight I use. We also do more core stuff on those nights. Then on Saturdays, more cardio, and LOTS of squats, lunges, wall sits and core exercises. Each class is an hour long.
What I'm thinking is something like this:
Sunday pm - NROL, by the book
Monday - Rest
Tuesday - NROL (maybe I could do 1 less set if I get too fatigued?) & 60 Minutes "Cardio Night"
Wednesday - Rest or Yoga/stretching option
Thursday - 60 Minutes "Weight Night"
Friday - Rest
Saturday am - 60 minutes Gym Class
Does this look like a reasonable exercise load?
I don't know about that 60 minute gym class before your NROL on Sunday. You can see how you feel, but I personally would cut it out for sure. The one on Thursday should be okay since you're basically replacing your 3rd NROL workout of the week with it.0 -
Was surprised with my core ache yesterday when the jackknives felt so mild compared to exercises I usually do, so very happy. Core feels better today, but my legs still ache, looking forward to doing workout B this afternoon.0
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Hi everyone, I have just bought NROLFW and am hoping to finish reading this weekend and start on Monday! Am so excited!
I used to do more weights before i had the kids which seems like a lifetime ago but am feeling reasonably happy about going in and tackling the exercises…but im really nervous about the calories, according to the book I should be eating around 1900 for maintenance so 1600cals a day for weight loss on my non workout days and then upping that on the days I lift? Has anyone else gained weight while doing this programme…I currently eat about 1340 on the days I don’t exercise and even on that im just maintaining my weight at the moment? Can anyone give me some reassurance that im not going to blow up like a balloon if I add in all the extra cals??0
