Makes good sense. The further you are from your goal BF% or weight, the higher the deficit you can have. Like you said, just reassess as you get closer or if you feel it's too much of a deficit for you to reach your workout goals.

you girls are awesome. thanks so much!

Glad to see you join us! He tells you to do each workout 4 times if you've been through the NROL4W program or you are an experienced lifter. 6 times if you're new to lifting. I'm did them 6 times each just because I liked it and felt like all the different exercises were challenging and I was getting really nice results!

Super!!! I've borrowed it from the library but to be honest mainly skimmed through it so I can't wait to read it through.

Oh, man! Basic Training IV is like Stage 7 all over again. I also just figured out that doing the 2 sets of 4 exercises for 20 seconds each after the workout is the same as doing Tabatas -- no wonder it kills me!

I was going to try to cut my calories for the last 4 weeks of BT IV, but I think I'm going with the low end of my maintenance range because these workouts are killer and I'm in school, which takes more focus and brain power. Screw fat loss -- I'm settling for survival mode and sloooow recomposition.

I am looking forward to Hypertrophy in a big way. Can't wait to get to those 4 sets of 6 instead of these 4 sets of 10, although I'm already dreading the 2 sets of 20. LOL

Also, making friends with the cool lifters at the gym has it's downfalls. As soon as we start chatting, they start coaching me. Yesterday, I was trying to survive my superset of Bench Press 4 x 10 x 55 lbs with Step-ups 4 x 10 x two 20s and the guy who encouraged me last week starts yelling "get that knee to your chest, you can do it!" I wanted to yell back, "I'm doing 4 sets of 10 on each side, not some super slow 4 sets of 2 or whatever you body builders do!" LOL But, I suffered through sprinter step-ups instead, just to be impressive. Dang ego, anyway.

I would do all of NROLFW before Supercharged. I think it was very worthwhile and I know that if I had started Supercharged without completing it first, I wouldn't have the confidence to choose the harder lifts and heavier weights that I now know I'm capable of lifting.

I think the whole "choose your own" idea is awesome for intermediate lifters, but there is something to be said for jumping in and doing the hard workouts in NROLFW.

I would do all of NROLFW before Supercharged. I think it was very worthwhile and I know that if I had started Supercharged without completing it first, I wouldn't have the confidence to choose the harder lifts and heavier weights that I now know I'm capable of lifting.

I think the whole "choose your own" idea is awesome for intermediate lifters, but there is something to be said for jumping in and doing the hard workouts in NROLFW.

Thanks, I was just getting overwhelmed with it. But I may still sub some of the crunch type exercises with planks, because i can tell they are working better. Also I've been concerned about how much more focus is put on Supercharged on form and emphasizing that deadlifts are an advanced skill, when in the other book he even said something like "there isn't a wrong way" and you're doing deadlifts and squats from the beginning. So I got paranoid when I was doing my deadlifts last workout that I am going to screw up my back somehow because I'm not sure I've got my back in the right position.

I finish nrol4w in 12 weeks, is supercharged more for strength? Bulking? I've still got a lot of fast to drop, recommendations?

I finish nrol4w in 12 weeks, is supercharged more for strength? Bulking? I've still got a lot of fast to drop, recommendations?

Supercharged starts out with 4 fairly long and intense Basic Training stages that essentially pick up where Stage 7 leaves off. I would consider the focus of Basic Training to be fat loss and endurance building. Once you complete the four Basic Training stages, you move on to Hypertrophy stages and then to the Strength stages.

I would say that Basic Training is equivalent to Stage 7, Hypertrophy would be similar to 2, 3, 4 & 5, and Strength would be similar to Stage 6.

I think cutting fat or bulking is determined about 95% by diet and 5% by what you're doing in the gym.

Great!! Thanks for the breakdown!!! I like stage 7- I really don't mind the 15 reps but damn, I usually can't get 4 sets done. If I get 3 and I'm tired, I call that a good workout

I would do all of NROLFW before Supercharged. I think it was very worthwhile and I know that if I had started Supercharged without completing it first, I wouldn't have the confidence to choose the harder lifts and heavier weights that I now know I'm capable of lifting.

I think the whole "choose your own" idea is awesome for intermediate lifters, but there is something to be said for jumping in and doing the hard workouts in NROLFW.

Thanks, I was just getting overwhelmed with it. But I may still sub some of the crunch type exercises with planks, because i can tell they are working better. Also I've been concerned about how much more focus is put on Supercharged on form and emphasizing that deadlifts are an advanced skill, when in the other book he even said something like "there isn't a wrong way" and you're doing deadlifts and squats from the beginning. So I got paranoid when I was doing my deadlifts last workout that I am going to screw up my back somehow because I'm not sure I've got my back in the right position.

Watching videos has been the best way for me to figure out form. The thing that made it *click* for me is when I read that if you keep your chest upright throughout the movement, you naturally keep your back and hips in the correct position. Ive found this to be true. I went through NrOL4W never really understanding how to keep my back "neutral"- I never had my chest upright enough or my hips back enough. I've dialed my weights back just a bit to make sure I've got it right now. Lifting more than my body weight with poor form could be disastrous.
As far as planks, if you're progressing as he describes in Supercharged (as soon as you can hold one variation for 45 secs X 2 reps move to the harder exercise) you will constantly be sore and KNOW they're working- no crunches needed. At least that's the way it has been for me.

Sue, I hope you join us soon!

I really like Hypertrophy. All my exercises are fun (minus the step-ups) and I enjoy the complexes in a sick way.

I did my first supercharged today.

It was... planks then sideplanks with row. Box jumps. Goblet squat, standing row, step ups, pushups from bench.

The 15 reps was murder and my step ups went down from their happy 50lbs/8 reps to body weight. LOL. And yeah, I realize my mistake in stopping pushups to do bench press because I had to go back to a bench for 15!

OH. And that RAMP is helllllllllacious! I was sweating on the mat!

Fun isn't it? ... and we only have ourselves to blame for designing the torture on this one!

I can't do box jumps. I'm going to have to find something to sub out.

I'm still reading the book and I still have 4 more Stage 7 workouts to finish. I'm following you all here though! Great insights and info, thank you all!

Sue, can you do squat jumps? I find those more challenging than box jumps. I'm sure you'll figure something out. You're a pro by now

Makin', that looks like a great Stage 1. You are one strong lady doing the side planks with reduced support. I'm just now able to do those.

I lifted today and I may lift tomorrow. Otherwise I may not get another session in this week.

I have no "spring" and I have no balance - I broke my ankle last year and since that time I've had serious single leg balance issues. Box jumps scare the crap out of me.

Cowgirl, I"ll take a look at squat jumps - if they don't involve jumping up onto a platform, I'll give 'em a shot.

ETA: I just looked up squat jumps - I can do those I'm sure and with weights.

So glad I decided to read this thread.... Supercharged it is!! Sounds like a challenge for sure. Will be back when I have the book and have finished stage 7! xxx