Stage 1
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Oh, and I tried "real" step-ups today according to the forums on JPFitness... Whew!! Could only do them with body weight.
The 1st time I tried these I didn't realize I was doing them wrong. I just stepped up and down and thought, hey this isn't too bad. Yes adding weights and risers did make it more challenging, but when I looked at the description of the exercise the next time I was starting NROL4W again, I realized I was doing it wrong. The correct way really works the muscles more!0 -
I started stage 1 last week and been meaning to post my starting stats for each exercises. I don't have much weight to lose, so really my goal is to get stronger and go down on BF%.
Workout A
Squats 2x15x75
Push-up 2x15x45 incline
Seated row 2x15x70
Step-up 2x15x30
Prone Jackknife 2x10
Workout B
Deadlift 2x15x75
Dumbbell Shoulder Press 2x15x30
Pullover 2x15x10
Lunge 2x15x30
Long Arm Swiss Ball Crunch 2x10x8lb ball
Personal Stats:
Starting Weight - 143.3 (GW is 135)
SBF % - 26.2 (for stage 1 I would be happy with BF at 25%)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.
Does your gym have barbells that are lower in weights? Mien has 20lbs to 50. I agree, the jump from BW to Olympic barbell (45#) is to much all at once.
Also, I find that stretching and then doing 2 sets of warm ups for the squats helps. Gets the body reacquainted with the form all over lol.
BTW what's the 'real' step ups. Can you post a link for it. Just wondering if I am doing it right.0 -
oops was trying to edit other post0
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BTW what's the 'real' step ups. Can you post a link for it. Just wondering if I am doing it right.
It's explained in the book. Basically it's stepping up with all your weight focused on the leg that has your foot on the platform/step, the other leg is just there for the ride, not for any help so it shouldn't be helping you push off and it does not step up on the platform/step. Step down and repeat, all on 1 leg 1st then switch to the other side. Hope that made sense.0 -
Not sure why this looks like I quoted a quote. I seem to be having issues today lol.
BTW what's the 'real' step ups. Can you post a link for it. Just wondering if I am doing it right.
It's explained in the book. Basically it's stepping up with all your weight focused on the leg that has your foot on the platform/step, the other leg is just there for the ride, not for any help so it shouldn't be helping you push off and it does not step up on the platform/step. Step down and repeat, all on 1 leg 1st then switch to the other side. Hope that made sense.0 -
BTW what's the 'real' step ups. Can you post a link for it. Just wondering if I am doing it right.
Here's the thread I mentioned: http://www.jpfitness.com/showthread.php?t=53707
And the direct link to the step-up description and video: http://nicktumminello.com/2013/01/step-ups-a-better-way-that-eliminates-cheating/
As for the squats, I've been using the empty barbell all along, but only recently realized that I wasn't going low enough. I had a mental block -- I didn't want to go back to body weight, ya know? But until I get my form right, I know that's what I need to do. Same with the step-ups. I was up to 30lbs (total) with those.0 -
BTW what's the 'real' step ups. Can you post a link for it. Just wondering if I am doing it right.
Here's the thread I mentioned: http://www.jpfitness.com/showthread.php?t=53707
And the direct link to the step-up description and video: http://nicktumminello.com/2013/01/step-ups-a-better-way-that-eliminates-cheating/
As for the squats, I've been using the empty barbell all along, but only recently realized that I wasn't going low enough. I had a mental block -- I didn't want to go back to body weight, ya know? But until I get my form right, I know that's what I need to do. Same with the step-ups. I was up to 30lbs (total) with those.
Thanks for this...I've been doing them wrong too! I tried this way during today's workout and they were much harder.0 -
BTW what's the 'real' step ups. Can you post a link for it. Just wondering if I am doing it right.
Here's the thread I mentioned: http://www.jpfitness.com/showthread.php?t=53707
And the direct link to the step-up description and video: http://nicktumminello.com/2013/01/step-ups-a-better-way-that-eliminates-cheating/
As for the squats, I've been using the empty barbell all along, but only recently realized that I wasn't going low enough. I had a mental block -- I didn't want to go back to body weight, ya know? But until I get my form right, I know that's what I need to do. Same with the step-ups. I was up to 30lbs (total) with those.
Thanks for the links, my non working leg doesn't rest on the step (as per the book) but I don't really push my hip fwd on the starting position. 1st time I've seen it done that way.0 -
Hi Everyone!
I am getting ready to start this program so I'm getting all of my ducks in a row and I'm having a total brain fart.
I'm looking at the chart and it goes up to "work out 4" yet I see on page 140 and 141 that the the workouts go up to workout s 5, 6 and workouts 7, 8.
Are workouts 5 - 8 there for those who want to do the extra weeks or do we have to do them? If we have to do them, where should I log them?
Any help or insight you can offer on this subject is greatly appreciated. Thank you.0 -
Just started 1 A today!!
That Olympic bar is HEAVY! I didn't even attempt lifting it. I used a 40lb barbell from the 'ready made' weight rack is that ok? Anyone else not able to lift the Olympic bar?0 -
IliN82 - don't feel bad about your starting point. The key at the beginning is to lift where you can to get the form down right. You will be adding in no time...you are just 5 pounds away from the BIG bar!
marines - the table on p 138 is just an example of logging for all of your workouts. pp140&141 are the actual stage 1A&B workouts.
cphaneuf - sorry to hear about your injury!
bertha - it definitely sounds like you should be adding more weight if you were not challenged. Really, you need to experiment to find the right starting point for you. start low to focus on form and then add each set if you can. the way to make PJKs harder is to add a pike after the tuck and before you go into the plank.
daresie - you should ask someone at your gym...the machines are all different.0 -
IliN82 - don't feel bad about your starting point. The key at the beginning is to lift where you can to get the form down right. You will be adding in no time...you are just 5 pounds away from the BIG bar!
marines - the table on p 138 is just an example of logging for all of your workouts. pp140&141 are the actual stage 1A&B workouts.
cphaneuf - sorry to hear about your injury!
bertha - it definitely sounds like you should be adding more weight if you were not challenged. Really, you need to experiment to find the right starting point for you. start low to focus on form and then add each set if you can. the way to make PJKs harder is to add a pike after the tuck and before you go into the plank.
daresie - you should ask someone at your gym...the machines are all different.
Thank you for answering. I was taking the chart way too literally lol0 -
I have decided I am going to do an extra workout at each level. So instead of the 16 workouts, there will be 24. Is anyone else going this route? Did you see any advantage in doing the extra workout per level?0
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Originally I was going to do it, but then changed my mind. But now after A4, I'm thinking about adding the extra ones in because I don't feel like I have it all down pat yet and I'm already halfway through. I want a few more weeks to perfect my form!I have decided I am going to do an extra workout at each level. So instead of the 16 workouts, there will be 24. Is anyone else going this route? Did you see any advantage in doing the extra workout per level?0 -
Originally I was going to do it, but then changed my mind. But now after A4, I'm thinking about adding the extra ones in because I don't feel like I have it all down pat yet and I'm already halfway through. I want a few more weeks to perfect my form!I have decided I am going to do an extra workout at each level. So instead of the 16 workouts, there will be 24. Is anyone else going this route? Did you see any advantage in doing the extra workout per level?
Although, I am not a beginner at most of the moves, I am a beginner when it comes to the heavier weights. Before this I only used my 3,5, and 8 pound dumbbells. So I just wanted to spend as much time with each of those moves as possible before moving on. I am already having a better appreciation of lunges when I use to hate them with a burning passion... That hate has been replaced with step-ups currently... :laugh:0 -
I have decided I am going to do an extra workout at each level. So instead of the 16 workouts, there will be 24. Is anyone else going this route? Did you see any advantage in doing the extra workout per level?
I am. I'm a total noobie with heavy weights so I wanted to start light to get my form down. The extra workouts let me start at probably too light a weight but when I'm done I think I'll be happier with my form :happy:0 -
Did workout A3 yesterday (second time with actual weight) and definitely got my form down! No more pain in my upper back/spine! The videos on stronglifts.com really helped me understand what I am supposed to be doing when I am on my own.
Thanks for the suggestion!0 -
I have decided I am going to do an extra workout at each level. So instead of the 16 workouts, there will be 24. Is anyone else going this route? Did you see any advantage in doing the extra workout per level?
I am. I'm a total noobie with heavy weights so I wanted to start light to get my form down. The extra workouts let me start at probably too light a weight but when I'm done I think I'll be happier with my form :happy:
I am too. Although I'm using weights that are heavy for me they are very light compared to the numbers posted here. I am half way through and yesterday increased my squats to 7kg (15.5 lb) dumbells. I would love to get to squatting with the oly bar by the end of stage 1, even without any extra weights.0 -
Oh dear - I've been doing the step ups all wrong from the look of it! Just finished workout 4 of A. I don't know that I have a high enough bench to do the version illustrated - I was using my step on the high version. Will just have to experiment I guess.Here's the thread I mentioned: http://www.jpfitness.com/showthread.php?t=53707
And the direct link to the step-up description and video: http://nicktumminello.com/2013/01/step-ups-a-better-way-that-eliminates-cheating/
Does anyone else use a similar weight for deadlifts/squats and rows? My partner commented that this seemed strange. It might be poor form for either that means I can't lift enough or am lifting too heavy for the rows.
Otherwise, I'm enjoying this programme although I struggle when working out at home occasionally and have to adapt exercises.0 -
Oh dear - I've been doing the step ups all wrong from the look of it! Just finished workout 4 of A. I don't know that I have a high enough bench to do the version illustrated - I was using my step on the high version. Will just have to experiment I guess.Here's the thread I mentioned: http://www.jpfitness.com/showthread.php?t=53707
And the direct link to the step-up description and video: http://nicktumminello.com/2013/01/step-ups-a-better-way-that-eliminates-cheating/
Does anyone else use a similar weight for deadlifts/squats and rows? My partner commented that this seemed strange. It might be poor form for either that means I can't lift enough or am lifting too heavy for the rows.
Otherwise, I'm enjoying this programme although I struggle when working out at home occasionally and have to adapt exercises.
The step in that video is def higher than is generally recommended. While I agree that the goal is for the nonworking leg to not push off, this video seems extreme. The working leg is supposed to start parallel.
I agree that it seems strange to lift the same for rows and squats. Concentrate on form to make sure you aren't lifting too much on rows and make sure you are going up when you can on your squats.0 -
BTW what's the 'real' step ups. Can you post a link for it. Just wondering if I am doing it right.
Here's the thread I mentioned: http://www.jpfitness.com/showthread.php?t=53707
And the direct link to the step-up description and video: http://nicktumminello.com/2013/01/step-ups-a-better-way-that-eliminates-cheating/
As for the squats, I've been using the empty barbell all along, but only recently realized that I wasn't going low enough. I had a mental block -- I didn't want to go back to body weight, ya know? But until I get my form right, I know that's what I need to do. Same with the step-ups. I was up to 30lbs (total) with those.
Thanks for this...I've been doing them wrong too! I tried this way during today's workout and they were much harder.
Yes, thank you! I think that this trick will really help make step-ups more beneficial 0 -
Just did my first workout A1 yesterday Feel great! But I have a question - because my gym only has a smith machine (and no squat or power racks >.<), I didn't really have a choice. No idea how to calculate the weight I am squatting with a smith machine though. Any got any idea? ^^ Also, if you have an alternative for me to do squats without a rack, I'd love that! 0
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Many thanks - that is really helpful - and I'm reassured that the bench on the video is a little high although it has prompted me to be much more aware of my form on step ups as I think I'm being a little slap dash!The step in that video is def higher than is generally recommended. While I agree that the goal is for the nonworking leg to not push off, this video seems extreme. The working leg is supposed to start parallel.
I agree that it seems strange to lift the same for rows and squats. Concentrate on form to make sure you aren't lifting too much on rows and make sure you are going up when you can on your squats.
Good advice on the squats and deadlifts/rows.
Most Smith machines have the weights specified - just don't add anything for the bar - good luck! (I must admit I sometimes gravitate towards the Smith machine when the gym is busy as I still get intimidated by the huge men queuing behind me for the squat rack!)Just did my first workout A1 yesterday Feel great! But I have a question - because my gym only has a smith machine (and no squat or power racks >.<), I didn't really have a choice. No idea how to calculate the weight I am squatting with a smith machine though. Any got any idea? ^^ Also, if you have an alternative for me to do squats without a rack, I'd love that!0 -
Most Smith machines have the weights specified - just don't add anything for the bar - good luck! (I must admit I sometimes gravitate towards the Smith machine when the gym is busy as I still get intimidated by the huge men queuing behind me for the squat rack!)
Hey! Ahh, I see
Thanks for the help 
haha, once I get through NROL4W, I'm going to start working out at my office gym lol. So many men in the weights area (and some I work with), so I need to make sure I won't embarrass myself XD 0 -
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Does anyone else use a similar weight for deadlifts/squats and rows? My partner commented that this seemed strange. It might be poor form for either that means I can't lift enough or am lifting too heavy for the rows.
I don't know if it's strange but usually lower body is much stronger than upper. I know if you are doing rows on a cable equipment you will be able to do more than if you were using free weights or barbell so maybe it's not all that strange. Right now I workout at home and don't have a cable equipment so I use resistance bands. I can't remember how much I did when I did this program a couple years ago at a gym. My squats and deadlifts aren't that different from each other I guess but I can always squat more than deadlift.0 -
I just finished 1a2. I'm at 40 for squats 60 for deadlift and 70 for rows.
Oh dear - I've been doing the step ups all wrong from the look of it! Just finished workout 4 of A. I don't know that I have a high enough bench to do the version illustrated - I was using my step on the high version. Will just have to experiment I guess.Here's the thread I mentioned: http://www.jpfitness.com/showthread.php?t=53707
And the direct link to the step-up description and video: http://nicktumminello.com/2013/01/step-ups-a-better-way-that-eliminates-cheating/
Does anyone else use a similar weight for deadlifts/squats and rows? My partner commented that this seemed strange. It might be poor form for either that means I can't lift enough or am lifting too heavy for the rows.
Otherwise, I'm enjoying this programme although I struggle when working out at home occasionally and have to adapt exercises.0 -
Just did B3 last night and I have been dragging my husband to the gym to start lifting with me. I was trying to show him form for deadlifts with his bar/weight and discovered that I was being too easy on myself with my weight. I can totally lift 95 for a full 12 reps, who knew?! It was challenging, but I think I could do even more!
Also I think that for me the warm-ups (I do the 4 listed in the book) are crucial. Last time I tried to do the lunges in B2, it hurt A LOT and I realized that I forgot to do the warm-up exercises. Last night for B3 I did the warm-ups and was even able to up my weight on lunges!0 -
I did another A workout last night and could not believe the difference I am already seeing in my biceps!
Also, after trying three different chairs, the stair case and my weight bench for my step-ups, I have finally found the best place in my house for my super short legs to be parallel when doing step-ups and not feel like I am climbing a mountain.... It's the side of my bathtub! It even calls for a little bit more balance... :laugh: I seriously need to just go and find one of those steps you can adjust. I found some steps at ****s, but they are they non adjustable ones and they, like everything else, are to high for my legs....
Hope you are all doing well ladies! :drinker:0 -
Also, after trying three different chairs, the stair case and my weight bench for my step-ups, I have finally found the best place in my house for my super short legs to be parallel when doing step-ups and not feel like I am climbing a mountain.... It's the side of my bathtub! It even calls for a little bit more balance... :laugh:
OMG...be careful!!!0
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