New Rules of Lifting For Women (NROL4W)

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Im confused on how to read the workout charts for stage one.

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diamondfit1
diamondfit1 Posts: 47 Member
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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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  • cphaneuf16
    cphaneuf16 Posts: 85 Member
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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.
  • diamondfit1
    diamondfit1 Posts: 47 Member
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    Thank you! I appreciate the help :)
  • Mummyadams
    Mummyadams Posts: 1,125 Member
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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?
  • cphaneuf16
    cphaneuf16 Posts: 85 Member
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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?

    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.
  • Healthy_4_Life2
    Healthy_4_Life2 Posts: 595 Member
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    Bump! Thanks
  • morkiemama
    morkiemama Posts: 897 Member
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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)"
  • skinnyfat14
    skinnyfat14 Posts: 107 Member
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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)"

    That's a great chart!! I was a little confused too so this helps
  • crista_b
    crista_b Posts: 1,192 Member
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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)"
    I tried that link and it didn't work for me.

    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?
  • Mummyadams
    Mummyadams Posts: 1,125 Member
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    Buping for easy reference
  • cricket_77
    cricket_77 Posts: 165 Member
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    Bumping for reference also!
  • loricshields47
    loricshields47 Posts: 134 Member
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    I can see clearly now..... bump
  • sclaibo
    sclaibo Posts: 136 Member
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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?
  • HannahJDiaz25
    HannahJDiaz25 Posts: 329 Member
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    Bump!
  • mrs_mab
    mrs_mab Posts: 1,024 Member
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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.
  • coachmjfitness11
    coachmjfitness11 Posts: 45
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    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!!

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