New Rules of Lifting For Women (NROL4W)

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Stupidly Confused - Stage 1

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road2peachtree
road2peachtree Posts: 309 Member
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I have read and re-read the book. I have looked at different logs. I have read and re-read the "stage 1 help" post here. For the past 1.5 hours I have been clicking between all three resources and STILL can't effin figure this schedule out! :mad: I understand the letter/number combo means alternating and I understand that you do 2 sets of everything. I know that over the course of 4 weeks, the workouts go:

Wk 1 ABA, Wk 2 BAB, Wk 3 ABA, Wk 4 BAB

Got that, but what's with the Workout 1,2 stuff? :noway: Like what the hell. I'm not a dumb lady but this stuff is making me feel incredibly dumb right about now :grumble: Can someone help me please?

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  • jcjsjones
    jcjsjones Posts: 571 Member
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    This is how I think it through....

    Workout 1 is A and Workout 2 is B. You do all of A on one day and all of B the next day. You then alternate each workout, so that would be the ABA, BAB, ABA, BAB.


    Is this helpful? If not, let me know.
  • Emtabo01
    Emtabo01 Posts: 672
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    Copied from another thread:


    Stage 1

    Week 1
    Workout A – 2 sets of each exercise – 15 reps (Wk #1)
    Workout B – 2 sets of each exercise – 15 reps (Wk #1)
    Workout A – 2 sets of each exercise – 15 reps (Wk #2)

    Week 2
    Workout B – 2 sets of each exercise – 15 reps (Wk #2)
    Workout A – 2 sets of each exercise – 12 reps (Wk #3)
    Workout B – 2 sets of each exercise – 12 reps (Wk #3)

    Week 3
    Workout A – 2 sets of each exercise – 12 reps (Wk #4)
    Workout B – 2 sets of each exercise – 12 reps (Wk #4)
    Workout A – 3 sets of each exercise – 10 reps (Wk #5)

    Week 4
    Workout B – 3 sets of each exercise – 10 reps (Wk #5)
    Workout A – 3 sets of each exercise – 10 reps (Wk #6)
    Workout B – 3 sets of each exercise – 10 reps (Wk #6)

    Week 5
    Workout A – 3 sets of each exercise – 8 reps (Wk #7)
    Workout B – 3 sets of each exercise – 8 reps (Wk #7)
    Workout A – 3 sets of each exercise – 8 reps (Wk #8)

    Week 6
    Workout B – 3 sets of each exercise – 8 reps (Wk #8)
  • Emtabo01
    Emtabo01 Posts: 672
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    There's this one too:

    This may help, it was posted on here a while ago

    Start with Workout A on Day 1

    Do each of the 5 exercises for Workout A, in this order:

    A (squat) - 2 sets of 15

    B1 (push up) - 1 set of 15

    B2 (seated row) - 1 set of 15

    B1 (push up) - 1 set of 15 (to make TWO sets total)

    B2 (seated row) - 1 set of 15 (to make TWO sets total)

    C1 (step up) - 1 set of 15

    C2 (prone jacknife) - 1 set of 15

    C1 (step up) - 1 set of 15 (to make TWO sets total)

    C2 (prone jacknife) - 1 set of 15 (to make TWO sets total)

    So, basically, exercises with the same letter (B1, B2 and C1, C2) get alternated

    Do the same on the next day with the exercises from Workout B
  • road2peachtree
    road2peachtree Posts: 309 Member
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    So when the table says:

    A) Squats
    Workout 1,2
    Workout 3,4
    Workout 5,6
    Workout 7,8

    What is that? That's the part that has my head a little swimmy. There are like 4 different kinds of squats just by glancing at it. Do I do all 4? I dunno...I'm just going to fake it I guess :grumble:
  • kellyscomeback
    kellyscomeback Posts: 1,369 Member
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    So when the table says:

    A) Squats
    Workout 1,2
    Workout 3,4
    Workout 5,6
    Workout 7,8

    What is that? That's the part that has my head a little swimmy. There are like 4 different kinds of squats just by glancing at it. Do I do all 4? I dunno...I'm just going to fake it I guess :grumble:
    It's just listing workouts 1, 2, 3, 4, 5, 6, 7, & 8 by the reps. It's their way of listing it compared to how Emtabo01 listed it in her first reply.
  • road2peachtree
    road2peachtree Posts: 309 Member
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    There's this one too:

    This may help, it was posted on here a while ago

    Start with Workout A on Day 1

    Do each of the 5 exercises for Workout A, in this order:

    A (squat) - 2 sets of 15

    B1 (push up) - 1 set of 15

    B2 (seated row) - 1 set of 15

    B1 (push up) - 1 set of 15 (to make TWO sets total)

    B2 (seated row) - 1 set of 15 (to make TWO sets total)

    C1 (step up) - 1 set of 15

    C2 (prone jacknife) - 1 set of 15

    C1 (step up) - 1 set of 15 (to make TWO sets total)

    C2 (prone jacknife) - 1 set of 15 (to make TWO sets total)

    So, basically, exercises with the same letter (B1, B2 and C1, C2) get alternated

    Do the same on the next day with the exercises from Workout B

    Ok...that's waking my brain up a bit. Thank you.
  • road2peachtree
    road2peachtree Posts: 309 Member
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    So when the table says:

    A) Squats
    Workout 1,2
    Workout 3,4
    Workout 5,6
    Workout 7,8

    What is that? That's the part that has my head a little swimmy. There are like 4 different kinds of squats just by glancing at it. Do I do all 4? I dunno...I'm just going to fake it I guess :grumble:
    It's just listing workouts 1, 2, 3, 4, 5, 6, 7, & 8 by the reps. It's their way of listing it compared to how Emtabo01 listed it in her first reply.

    Ok, I think I get it. Thanks!
  • rachietuk
    rachietuk Posts: 308 Member
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    send me your email, I have some very helpful spreadsheets
  • vt2200a
    vt2200a Posts: 38 Member
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    I like to think of it terms of stage 1 is 16 workouts plus two special workouts. And you alternate between A And B. Thus, day 1 is 1A day 2 is 2B and so on. Helps me keep track and figure out where I am in the stage.
  • Holmfridur_Gestsdottir
    Holmfridur_Gestsdottir Posts: 83 Member
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    So when the table says:

    A) Squats
    Workout 1,2
    Workout 3,4
    Workout 5,6
    Workout 7,8

    What is that? That's the part that has my head a little swimmy. There are like 4 different kinds of squats just by glancing at it. Do I do all 4? I dunno...I'm just going to fake it I guess :grumble:
    It's just listing workouts 1, 2, 3, 4, 5, 6, 7, & 8 by the reps. It's their way of listing it compared to how Emtabo01 listed it in her first reply.

    Ok, I think I get it. Thanks!

    Exactly. So for the first and second workout A, you have the same plan. You do 2 sets and 15 reps for each exercise. Then for the third and fourth workout A you do 2 sets and 12 reps on each. Then for the fifth and sixth you do 3 sets and 10 reps with each exercise and so on as listed. You just stick to whatever exercise that is listed on the page that they write on the right hand side of each exercise name. For instance if it says Squat, pg 171 then you just do what it says on pg 171. Not the other versions, mentioned on other pages in the book.
  • doitforabby
    doitforabby Posts: 137 Member
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    I'm thinking this will come in handy!
  • missyleep
    missyleep Posts: 14 Member
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    Thanks for posting! I was doing this wrong.. :( I started out doing ABAB in one single workout... but that was because I thought it ended too quickly to just do A or B once through. Now that I am on 3 sets - I can see how I would not do each one twice in one day.


    to OP: Those are just the number of workouts/number of times you're supposed to do workout A and B (8 total of each? and when writing down in your own log - you'll know which workout you did X amount of weights (workout #5 A - maybe you did 50 lbs - then you can compare in your log to workout 1 where maybe you only did 20 lbs)

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