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Can someone explain what NROLFW is in a nutshell?

jo_marnes
jo_marnes Posts: 1,601 Member
edited January 7 in Fitness and Exercise
It's often reccommended, but I still don't know what it is! How long is the plan? What are the stages? Is it suitable for complete newbies to lifting?

Replies

  • rfsatar
    rfsatar Posts: 599 Member
    Have a bit of a google - I found some tutorials of the first few stages with vids...
  • zombilishious
    zombilishious Posts: 1,250 Member
    It's a weight training plan designed specifically for women. It has 6 stages, and takes 6--8 months to complete. It focuses on compound, total body workouts with heavy weights, and becomes increasingly complex through the stages. Cardio is very secondary, and the authors instruct you to limit the amount of cardio that you do. The plan's goal is NOT weight loss, but to build lean muscle while decreasing your body fat %, which has an inherent amount of weight loss. You will see more inches gone than lbs., though.

    It is great for beginning lifters because it gets you in there, challenges you, and makes you feel bad azz and sexy. I highly recommend it. There's an active group in the forums for women doing NROLFW that has a lot of invaluable information.
  • jo_marnes
    jo_marnes Posts: 1,601 Member
    I have googled, but not found something that sums it up briefly!
  • beachlover317
    beachlover317 Posts: 2,848 Member
    Google Stronglifts 5X5. Perfect beginner lifting plan. Lots of videos. Lots of info. Compound lifts. Simple.
  • jo_marnes
    jo_marnes Posts: 1,601 Member
    It's a weight training plan designed specifically for women. It has 6 stages, and takes 6--8 months to complete. It focuses on compound, total body workouts with heavy weights, and becomes increasingly complex through the stages. Cardio is very secondary, and the authors instruct you to limit the amount of cardio that you do. The plan's goal is NOT weight loss, but to build lean muscle while decreasing your body fat %, which has an inherent amount of weight loss. You will see more inches gone than lbs., though.

    It is great for beginning lifters because it gets you in there, challenges you, and makes you feel bad azz and sexy. I highly recommend it. There's an active group in the forums for women doing NROLFW that has a lot of invaluable information.

    Thanks! I'm actually looking to increase my weight with lean muscle and bulk out a little - will NROLFW achieve this do you think?
  • zombilishious
    zombilishious Posts: 1,250 Member
    It's a weight training plan designed specifically for women. It has 6 stages, and takes 6--8 months to complete. It focuses on compound, total body workouts with heavy weights, and becomes increasingly complex through the stages. Cardio is very secondary, and the authors instruct you to limit the amount of cardio that you do. The plan's goal is NOT weight loss, but to build lean muscle while decreasing your body fat %, which has an inherent amount of weight loss. You will see more inches gone than lbs., though.

    It is great for beginning lifters because it gets you in there, challenges you, and makes you feel bad azz and sexy. I highly recommend it. There's an active group in the forums for women doing NROLFW that has a lot of invaluable information.

    Thanks! I'm actually looking to increase my weight with lean muscle and bulk out a little - will NROLFW achieve this do you think?

    Definitely. Stronglifts is good too. A lot of women who finish NROLFW are now doing this plan.
  • sandradev1
    sandradev1 Posts: 786 Member
    Or google Starting Strength.

    Basically they are all just programmes and you can follow whichever one you like. Other than NROLFW they look like they are aimed at males, but it is just the same for women. You work with the heaviest weights x reps you can lift just before failure point but keeping good form and as you become stronger the weights increase.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Everyone should lift weights. If you think I'm not including women, here's a book with women in the title so you can be sure women are included.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Everyone should lift weights. If you think I'm not including women, here's a book with women in the title so you can be sure women are included.

    :D

    I often wonder "If I read it, would I grow a womb?" I want to lift heavy weights but I'm afraid I might grow a womb...
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    If you want to see when the exact same marketing ploy goes horribly wrong, Google 'BIC pen for her'.
  • sandradev1
    sandradev1 Posts: 786 Member
    If you want to see when the exact same marketing ploy goes horribly wrong, Google 'BIC pen for her'.



    OMG that's insane :laugh: :laugh: :laugh:
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    If you want to see when the exact same marketing ploy goes horribly wrong, Google 'BIC pen for her'.

    :laugh: http://youtu.be/eCyw3prIWhc
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    http://www.amazon.co.uk/product-reviews/B004FTGJUW
  • sandradev1
    sandradev1 Posts: 786 Member
    If you want to see when the exact same marketing ploy goes horribly wrong, Google 'BIC pen for her'.

    :laugh: http://youtu.be/eCyw3prIWhc


    oooo ROFL :laugh: :laugh: :laugh: :laugh: that is soooooo funny
  • rfsatar
    rfsatar Posts: 599 Member
    I have googled, but not found something that sums it up briefly!
    The best sum up I saw was surprisingly in the Amazon write up!
    But the link I found actually covered the initial stages (with tutorials) with some really good explanations...

    Although towards the end of the third stage they kinda ran out of steam and just had vid clips... but IF I ever get to my ideal weight - I will be looking to that
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