New Rules of Lifting For Women Question

stonel94

Hi, so I've been doing New Rules of Lifting for a while now, but i'm kinda confused, I thought that each workout was by week, but then i just looked at it and it's like workouts 1 and 2 15 reps, workouts 3 and 4 12 reps, and down to workouts 7 and 8. So i've been doing this by week, so 2-3 times a week first two weeks doing a certain weight (sometimes upping it when it felt easy) at 15 reps, then the next 2 weeks 12 reps at a higher weight, and now I'm on the 10 reps. But...if it's only per workout....are there more workouts because I have the book at school (i'm home right now, so it's not here right now) but that was the only like workout set i saw, there's workouts A and B, A is 2 sets squats, then alternating sets of push ups and seated row, and then step up and prone jackknife, and then workout B is 2 sets deadlifts, and then alternating sets shoulder press and lat pull down, and then lunge and swiss ball crunch.

Can someone tell me if these are the only workouts, if I am doing it even remotely corectly, or what are the other workouts (where can I find them in the book...)

THANK YOU SO MUCH!

awtume9

Those are the 2 workouts for stage 1. You do each workout 8 times. Then you will move to stage 2. So for now, I am pretty sure you are doing it right. Tomorrow is my last workout for stage 1. I am so excited to move on to stage 2!! But you will definitely need to see the book for stage 2.

ETA: Stage 2 workouts are listed starting on page 143.

stonel94

ohhh okay, cool, so when I get back to school I'll just start stage 2, prolonged stage one can't be too bad.

do you know where in the book stage 2 is? i find the book hard to navigate

awtume9

Yep, page 143 :]

auzziecawth66

There is a group on here dedicated to this that has alot of helpful stuff on it as well

Otterluv

For Stage 1 you alternate between workouts A and B for the number of times that it says to (I don't remember how many).

So, Week 1 would look something like this:

Day 1 - Workout A
Day 2 - Rest
Day 3 - Workout B
Day 4 - Rest
Day 5 - Workout A
Day 6 - Rest
Day 7 - Rest

Then week 2 would be the same, but starting off with Workout B. Continue for as many weeks as it takes to complete Stage 1.

And yes, you are right, as you get through Stage 1 the number of reps decreases, and that should allow for you to increase weights.

After you have completed Stage 1, take a rest week. Then, start Stage 2. This Stage is shorter. It's structured the same way as Stage 1, so the weekly schedule would look the same (alternating between Workouts A & . You are supposed to take a rest week in between each Stage.

Does that make sense? I know it's confusing to work through at first.

awtume9

You are supposed to take a rest week in between each Stage.

Thanks for mentioning that, I forgot to add that!

stonel94

thanks yall, makes sense now, I was getting too comfortable with this workout anyways, definitely have done more than 8 haha, but they said it wouldn't be bad to double it if you're new to lifting, and I have changed the weights quite a bit.