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Im confused on how to read the workout charts for stage one.
diamondfit1
Posts: 47 Member
Can someone clarify for me. For stage one for Workout A for example it has squats and then workouts 1,2, workouts 3,4 etc... are we supposed to do all the exercises or just pick either workout 1 or 2 for that specific day? thanks for your help!
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Replies
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The first time you do "A" is workout 1, the second time you do "A" is workout 2, etc. The only difference as time goes on is the # of reps. You always do all five moves, and they go like this when you have only 2 reps:
squat
squat
push-up
seated row
push-up
seated row
step-up
prone jackknife
step-up
prone jackknife
Later on, you'll add a 3rd set, and the squats are always in a row (with the rest period between) while the other exercises alternate in their groups.0 -
Thank you! I appreciate the help
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Could you please clarify I understand the below correctly too please?
This is how I understand it:
Stage 1
Week 1
Mon - work out A: A, B1 & B2 (superset), C1 & C2 (superset)
Wed - work out B: A, B1 & B2 (superset, C1 & C2 (superset)
Fri - work out A: A, B1 & B2 (superset), C1 & C2 (superset)
Week 2
Mon: work out B: A, B1 & B2 (superset, C1 & C2 (superset)
Wed: work out A: A, B1 & B2 (superset), C1 & C2 (superset)
etc for 8 weeks total before moving on to Stage 2?0 -
Could you please clarify I understand the below correctly too please?
This is how I understand it:
Stage 1
Week 1
Mon - work out A: A, B1 & B2 (superset), C1 & C2 (superset)
Wed - work out B: A, B1 & B2 (superset, C1 & C2 (superset)
Fri - work out A: A, B1 & B2 (superset), C1 & C2 (superset)
Week 2
Mon: work out B: A, B1 & B2 (superset, C1 & C2 (superset)
Wed: work out A: A, B1 & B2 (superset), C1 & C2 (superset)
etc for 8 weeks total before moving on to Stage 2?
Yes, but more like
Mon: workout A: A, A, B1, B2, B1, B2, C1, C2, C1, C2
And the A/B/C exercises for workouts A and B are different.0 -
Bump! Thanks0
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This should help clear it up.
http://www.jpfitness.com/showthread.php?t=29198&highlight=stage+1+schedule
"Does this make sense:
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)"0 -
This should help clear it up.
http://www.jpfitness.com/showthread.php?t=29198&highlight=stage+1+schedule
"Does this make sense:
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)"
That's a great chart!! I was a little confused too so this helps0 -
I tried that link and it didn't work for me.This should help clear it up.
http://www.jpfitness.com/showthread.php?t=29198&highlight=stage+1+schedule
"Does this make sense:
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)"
But, I'm starting NROLFW on Monday, and I'm so beyond thankful for this little chart! I've been doing so much reading and research just to try to understand what to do, and I was still confused, but this makes it so clear! :flowerforyou:
New question for anyone, my fitness center at my apartment complex only has a pully weight machine, no free barbell or dumbells. Is it still possible to do the process in there?0 -
Buping for easy reference0
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Bumping for reference also!0
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I can see clearly now..... bump0
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This thread is great for answering my initial questions, but I am still a little confused. I am starting tomorrow and this thread helped me to understand how to alternate the workouts, but WHICH exercise am I supposed to do? For example, Workout A starts out with "squats." Which squats am I supposed to do? Should I do that same squat for all 8 exercises?0
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Bump!0
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This thread is great for answering my initial questions, but I am still a little confused. I am starting tomorrow and this thread helped me to understand how to alternate the workouts, but WHICH exercise am I supposed to do? For example, Workout A starts out with "squats." Which squats am I supposed to do? Should I do that same squat for all 8 exercises?
Yes the same barbell squat, increasing weight as you progress in form & strength.0 -
bump for easy access. Thank you that makes WAY more sense. I thought you were doing A and B alternating every day so I was way off!!0
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