New Rules of Lifting For Women (NROL4W)

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Confused on Stage 1

littletoblerone
littletoblerone Posts: 35
edited October 31 in Social Groups
Hello,

I'm starting The New Rules of Lifting for Women on Monday and though I read the book entirely I'm still relatively confused about how I'm supposed to do my workouts. So I looked on the Internet for a spreadsheet for Stage 1 (with hope that somehow miraculously I'd figure it out for Stage 2 when the time comes) and I found one. However I still don't understand one thing.
The spreadsheet I'm using is here http://forum.bodybuilding.com/showthread.php?t=124751661&page=1 It's in the first post in the attached files.
What I don't understand is what does Set 1 Set 2 Set 3 Set 4 at the top mean? How am I supposed to do 4 sets if next to the exercise it says do it in 2 sets only? This is where I'm confused.

Also regarding the diet, do I have to only do the recipes provided in the book or am I allowed to prepare my own diet, taking care of the amount of protein I intake and taking care of the calories?

Thanks in advance
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Replies

  • siany01
    siany01 Posts: 319 Member
    I would use this place for the worksheets. http://werkit.com/programs/nrol4w you have to put in a bit from the book to prove you own it but the work sheets are a good layout.

    The workout logs are made from a generic form and they allow for 4 sets but you only do 2. Just ignore the last 2 spaces.

    I don't follow the diet. I am a picky eater and I don't eat half the stuff they have in there. I do make sure I get the protein in though. It doesn't matter if you get it from food or shakes as long as you get it.

    Hope that helps.
  • littletoblerone
    littletoblerone Posts: 35
    And how much protein do you get? Do you just multiply it by the medium or the one for athletes? Also, has the program worked for you since you don't follow the diet strictly? Thanks.
  • siany01
    siany01 Posts: 319 Member
    And how much protein do you get? Do you just multiply it by the medium or the one for athletes? Also, has the program worked for you since you don't follow the diet strictly? Thanks.

    I get about 100-130 grms of protein a day. Rule of thumb is to get 0.8grms per 1lb of body weight (thats from what I have learnt on the boards here, not the book). I don't quite hit that as I don't want to use the shakes. I do find I crave it though now.

    I am just starting stage 2 now so I have been doing it about 8 wks. I am stronger than when I started. I have lost weight which is down to diet really. More importantly I really enjoy it and I can't wait to go workout now. It keeps me going to the gym which is what a program needs to do, so for me, yes its working.
  • pandabear7486
    pandabear7486 Posts: 92 Member
    I have also found an app the has the routines in it. jefit. they have a website too that makes it really easy (or so I think).
  • bepeejaye
    bepeejaye Posts: 775 Member
    I am also starting with Stage 1 and am confused. I do not see where he is getting his numbers from (pg. 139). He talks of doing 16 workouts, and I don't see those :(

    I am not able to interpret pages 140 and 141 (Workout A and Workout B). I would like to lift on Mondays, Wednesdays and Fridays, but I do not know which workouts to do (or how to pick them out from the charts)!

    Might someone please give me an idea? Much appreciated!
  • TriLifter
    TriLifter Posts: 1,283 Member
    And how much protein do you get? Do you just multiply it by the medium or the one for athletes? Also, has the program worked for you since you don't follow the diet strictly? Thanks.

    I'm 125 lbs and eating 165g protein (30%). I eat 2200 cals/day, though,
  • FourIsCompany
    FourIsCompany Posts: 269 Member
    He talks of doing 16 workouts, and I don't see those

    Alternate Workouts A and B:

    Monday - Workout A
    Wednesday - Workout B
    Friday - Workout A
    Next Monday - Workout B
    Next Wednesday - Workout A
    Next Friday - Workout B

    Do each workout 8 times (That's 16)

    Workout A consists of 5 exercises - Squat, Pushup, Seated Row, Step up, Prone Jackknife. Do both Squats sets one right after the other, with a rest in between. The Pushup and Seated Row sets should be alternating, with rests in between. Same with the Step up and Prone Jackknife - alternate them.

    This is the order you do the sets in for Workout A. (on Monday)

    Squat One set of 15 and rest for 60 seconds
    Squat Second set of 15 and rest for 60 seconds
    Pushup One set of 15 and rest for 60 seconds
    Seated Row One set of 15 and rest for 60 seconds
    Pushup Second set of 15 and rest for 60 seconds
    Seated Row Second set of 15 and rest for 60 seconds
    Step Up One set of 15 and rest for 60 seconds
    Prone Jackknife One set of 8 and rest for 60 seconds
    Step Up Second set of 15 and rest for 60 seconds
    Prone Jackknife Second set of 8 and you're done!

    Workout B consists of 5 exercises - Deadlift, Dumbbell Shoulder Press, Wide-grip Lat Pulldown, Lunge and Swiss Ball Crunch. Do both Deadlift sets one right after the other, with a rest in between. The Dumbbell Shoulder Press and Wide-grip Lat Pulldown sets should be alternating, with rests in between. Same with the Lunge and Swiss Ball Crunch - alternate them.

    This is the order you do the sets in for Workout B. (on Wednesday)

    Deadlift One set of 15 and rest for 60 seconds
    Deadlift Second set of 15 and rest for 60 seconds
    Dumbbell Shoulder Press One set of 15 and rest for 60 seconds
    Wide-grip Lat Pulldown One set of 15 and rest for 60 seconds
    Dumbbell Shoulder Press Second set of 15 and rest for 60 seconds
    Wide-grip Lat Pulldown Second set of 15 and rest for 60 seconds
    Lunge One set of 15 and rest for 60 seconds
    Swiss Ball Crunch One set of 8 and rest for 60 seconds
    Lunge Second set of 15 and rest for 60 seconds
    Swiss Ball Crunch Second set of 8 and you're done!

    Be sure to stretch afterward. :smile:

    Does it make sense? LOL
  • bepeejaye
    bepeejaye Posts: 775 Member
    Crystal clear! Thank you muches! :)

    He talks of doing 16 workouts, and I don't see those

    Alternate Workouts A and B:

    Monday - Workout A
    Wednesday - Workout B
    Friday - Workout A
    Next Monday - Workout B
    Next Wednesday - Workout A
    Next Friday - Workout B

    Do each workout 8 times (That's 16)

    Workout A consists of 5 exercises - Squat, Pushup, Seated Row, Step up, Prone Jackknife. Do both Squats sets one right after the other, with a rest in between. The Pushup and Seated Row sets should be alternating, with rests in between. Same with the Step up and Prone Jackknife - alternate them.

    This is the order you do the sets in for Workout A. (on Monday)

    Squat One set of 15 and rest for 60 seconds
    Squat Second set of 15 and rest for 60 seconds
    Pushup One set of 15 and rest for 60 seconds
    Seated Row One set of 15 and rest for 60 seconds
    Pushup Second set of 15 and rest for 60 seconds
    Seated Row Second set of 15 and rest for 60 seconds
    Step Up One set of 15 and rest for 60 seconds
    Prone Jackknife One set of 8 and rest for 60 seconds
    Step Up Second set of 15 and rest for 60 seconds
    Prone Jackknife Second set of 8 and you're done!

    Workout B consists of 5 exercises - Deadlift, Dumbbell Shoulder Press, Wide-grip Lat Pulldown, Lunge and Swiss Ball Crunch. Do both Deadlift sets one right after the other, with a rest in between. The Dumbbell Shoulder Press and Wide-grip Lat Pulldown sets should be alternating, with rests in between. Same with the Lunge and Swiss Ball Crunch - alternate them.

    This is the order you do the sets in for Workout B. (on Wednesday)

    Deadlift One set of 15 and rest for 60 seconds
    Deadlift Second set of 15 and rest for 60 seconds
    Dumbbell Shoulder Press One set of 15 and rest for 60 seconds
    Wide-grip Lat Pulldown One set of 15 and rest for 60 seconds
    Dumbbell Shoulder Press Second set of 15 and rest for 60 seconds
    Wide-grip Lat Pulldown Second set of 15 and rest for 60 seconds
    Lunge One set of 15 and rest for 60 seconds
    Swiss Ball Crunch One set of 8 and rest for 60 seconds
    Lunge Second set of 15 and rest for 60 seconds
    Swiss Ball Crunch Second set of 8 and you're done!

    Be sure to stretch afterward. :smile:

    Does it make sense? LOL
  • terrie_k
    terrie_k Posts: 406 Member
    Woo-hoo, found my answer.

    I was wondering about the 16 Workouts too. I understood that there was an A and B and for Stage 1 it said workouts all the way to 8. My confusion I guess was from a few pages earlier when he was laying out the days of the week it only had a total of 6 of each workout, I guess that was more general not specifically for Stage 1.. I couldn't quote any pages as I have an ebook and am not technologically savvy.

    Started the book 2 days ago, hoping to start the lifts this week, adjusting diet then too but not specifically to book as there is a lot with nuts.. and mixing dairy (like ricotta) with fruit which I find weird tasting.
  • bepeejaye
    bepeejaye Posts: 775 Member
    Good luck!!
    Woo-hoo, found my answer.

    I was wondering about the 16 Workouts too. I understood that there was an A and B and for Stage 1 it said workouts all the way to 8. My confusion I guess was from a few pages earlier when he was laying out the days of the week it only had a total of 6 of each workout, I guess that was more general not specifically for Stage 1.. I couldn't quote any pages as I have an ebook and am not technologically savvy.

    Started the book 2 days ago, hoping to start the lifts this week, adjusting diet then too but not specifically to book as there is a lot with nuts.. and mixing dairy (like ricotta) with fruit which I find weird tasting.
  • Fit_Lean_Priya
    Fit_Lean_Priya Posts: 164 Member
    He talks of doing 16 workouts, and I don't see those

    Alternate Workouts A and B:

    Monday - Workout A
    Wednesday - Workout B
    Friday - Workout A
    Next Monday - Workout B
    Next Wednesday - Workout A
    Next Friday - Workout B

    Do each workout 8 times (That's 16)

    Workout A consists of 5 exercises - Squat, Pushup, Seated Row, Step up, Prone Jackknife. Do both Squats sets one right after the other, with a rest in between. The Pushup and Seated Row sets should be alternating, with rests in between. Same with the Step up and Prone Jackknife - alternate them.

    This is the order you do the sets in for Workout A. (on Monday)

    Squat One set of 15 and rest for 60 seconds
    Squat Second set of 15 and rest for 60 seconds
    Pushup One set of 15 and rest for 60 seconds
    Seated Row One set of 15 and rest for 60 seconds
    Pushup Second set of 15 and rest for 60 seconds
    Seated Row Second set of 15 and rest for 60 seconds
    Step Up One set of 15 and rest for 60 seconds
    Prone Jackknife One set of 8 and rest for 60 seconds
    Step Up Second set of 15 and rest for 60 seconds
    Prone Jackknife Second set of 8 and you're done!

    Workout B consists of 5 exercises - Deadlift, Dumbbell Shoulder Press, Wide-grip Lat Pulldown, Lunge and Swiss Ball Crunch. Do both Deadlift sets one right after the other, with a rest in between. The Dumbbell Shoulder Press and Wide-grip Lat Pulldown sets should be alternating, with rests in between. Same with the Lunge and Swiss Ball Crunch - alternate them.

    This is the order you do the sets in for Workout B. (on Wednesday)

    Deadlift One set of 15 and rest for 60 seconds
    Deadlift Second set of 15 and rest for 60 seconds
    Dumbbell Shoulder Press One set of 15 and rest for 60 seconds
    Wide-grip Lat Pulldown One set of 15 and rest for 60 seconds
    Dumbbell Shoulder Press Second set of 15 and rest for 60 seconds
    Wide-grip Lat Pulldown Second set of 15 and rest for 60 seconds
    Lunge One set of 15 and rest for 60 seconds
    Swiss Ball Crunch One set of 8 and rest for 60 seconds
    Lunge Second set of 15 and rest for 60 seconds
    Swiss Ball Crunch Second set of 8 and you're done!

    Be sure to stretch afterward. :smile:

    Does it make sense? LOL

    Bookmarked and Thanks
  • Fit_Lean_Priya
    Fit_Lean_Priya Posts: 164 Member
    and this all repeated 4 times with reps 15-12-10-8 (light/medium/heavy) - all in one day one set after another
    am i right or just got it totally wrong?
  • sleepyjen
    sleepyjen Posts: 679 Member
    4 times? I'd die.

    Nope, just do this one day 1:
    Squat One set of 15 and rest for 60 seconds
    Squat Second set of 15 and rest for 60 seconds
    Pushup One set of 15 and rest for 60 seconds
    Seated Row One set of 15 and rest for 60 seconds
    Pushup Second set of 15 and rest for 60 seconds
    Seated Row Second set of 15 and rest for 60 seconds
    Step Up One set of 15 and rest for 60 seconds
    Prone Jackknife One set of 8 and rest for 60 seconds
    Step Up Second set of 15 and rest for 60 seconds
    Prone Jackknife Second set of 8 and you're done!

    And this on day 2:
    Deadlift One set of 15 and rest for 60 seconds
    Deadlift Second set of 15 and rest for 60 seconds
    Dumbbell Shoulder Press One set of 15 and rest for 60 seconds
    Wide-grip Lat Pulldown One set of 15 and rest for 60 seconds
    Dumbbell Shoulder Press Second set of 15 and rest for 60 seconds
    Wide-grip Lat Pulldown Second set of 15 and rest for 60 seconds
    Lunge One set of 15 and rest for 60 seconds
    Swiss Ball Crunch One set of 8 and rest for 60 seconds
    Lunge Second set of 15 and rest for 60 seconds
    Swiss Ball Crunch Second set of 8 and you're done!

    and so on.

    Workout 3 (that is, after you've done A1, B1, A2, B2) has the 12 rep sets instead of 15, and on down the line.
  • Fit_Lean_Priya
    Fit_Lean_Priya Posts: 164 Member
    4 times? I'd die.

    Nope, just do this one day 1:
    Squat One set of 15 and rest for 60 seconds
    Squat Second set of 15 and rest for 60 seconds
    Pushup One set of 15 and rest for 60 seconds
    Seated Row One set of 15 and rest for 60 seconds
    Pushup Second set of 15 and rest for 60 seconds
    Seated Row Second set of 15 and rest for 60 seconds
    Step Up One set of 15 and rest for 60 seconds
    Prone Jackknife One set of 8 and rest for 60 seconds
    Step Up Second set of 15 and rest for 60 seconds
    Prone Jackknife Second set of 8 and you're done!

    And this on day 2:
    Deadlift One set of 15 and rest for 60 seconds
    Deadlift Second set of 15 and rest for 60 seconds
    Dumbbell Shoulder Press One set of 15 and rest for 60 seconds
    Wide-grip Lat Pulldown One set of 15 and rest for 60 seconds
    Dumbbell Shoulder Press Second set of 15 and rest for 60 seconds
    Wide-grip Lat Pulldown Second set of 15 and rest for 60 seconds
    Lunge One set of 15 and rest for 60 seconds
    Swiss Ball Crunch One set of 8 and rest for 60 seconds
    Lunge Second set of 15 and rest for 60 seconds
    Swiss Ball Crunch Second set of 8 and you're done!

    and so on.

    Workout 3 (that is, after you've done A1, B1, A2, B2) has the 12 rep sets instead of 15, and on down the line.

    Thank you
    i did A1, and 1/2 of A2 and i was dead, and was wondering how people finish all when i could not even start workout 4 (day1)
    LOL
  • sleepyjen
    sleepyjen Posts: 679 Member
    lol. Exactly! I did a4 today. It was tough, but probably because I had too many days since my last lift.
  • bepeejaye
    bepeejaye Posts: 775 Member
    Hello all....I am once again, confused....I am on week 5 of Stage 1

    Workouts 5 to 8 in Stage 1, the sets do increase from 2 to 3, correct?

    If so, then do you have to follow the same workout methodology as in the previous weeks? (Example...2 sets of squats then one set of Push Ups, then Seated Row, then Pushups), or can you be done with the 3 sets of one exercise, then move onto the next one?
  • sleepyjen
    sleepyjen Posts: 679 Member
    I assumed you do the same routine, just with an extra set.

    So, three sets of squats.

    Then a set of pushups, a set of rows, a set of pushups, a set of rows, a set of pushups, a set of rows

    etc.

    That looks terrifying now that I've written it out.
  • bepeejaye
    bepeejaye Posts: 775 Member
    Thanks Jen! :smile:
    After looking at it ....and then a fellow MFP person describing in writing, I am even more confused.
    Should it be WAY 1 or WAY 2?

    WAY 2 seems more logical/practical/faster, but WAY 1 is more of circuit training, I think.

    Thoughts anyone? Sorry for the bother :cry:

    Day 15, Workout A: 12/06/13 - WAY 1
    Squat - 1 set of 8 reps, Rest 60 seconds
    Squat - 1 set of 8 reps, Rest 60 seconds
    Squat - 1 set of 8 reps, Rest 60 seconds
    Pushups - 1 set of 8 reps, Rest 60 seconds
    Seated Row - 1 set of 8 reps, Rest 60 seconds
    Pushups - 1 set of 8 reps, Rest 60 seconds
    Seated Row - 1 set of 8 reps, Rest 60 seconds
    Pushups - 1 set of 8 reps, Rest 60 seconds
    Seated Row - 1 set of 8 reps, Rest 60 seconds
    Stepups - 1 set of 8 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
    StepUps - 1 set of 8 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 15 reps, Rest 60 seconds
    Stepups - 1 set of 8 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 15 reps, Rest 60 seconds

    OR

    Day 15, Workout A: 12/06/13 - WAY 2
    Squat - 1 set of 8 reps, Rest 60 seconds
    Squat - 1 set of 8 reps, Rest 60 seconds
    Squat - 1 set of 8 reps, Rest 60 seconds
    Pushups - 1 set of 8 reps, Rest 60 seconds X 3 SETS
    Seated Row - 1 set of 8 reps, Rest 60 seconds X 3 SETS
    Pushups - 1 set of 8 reps, Rest 60 seconds X 3 SETS
    Stepups - 1 set of 8 reps, Rest 60 seconds X 3 SETS
    Prone JacKnife - 1 set of 15 reps, Rest 60 seconds X 3 SETS

    I assumed you do the same routine, just with an extra set.

    So, three sets of squats.

    Then a set of pushups, a set of rows, a set of pushups, a set of rows, a set of pushups, a set of rows

    etc.

    That looks terrifying now that I've written it out.
  • Blueberry09
    Blueberry09 Posts: 821 Member
    I've been doing Way 1 - whether it's right or not, I'm not sure!
  • bepeejaye
    bepeejaye Posts: 775 Member
    Thanks Blueberry. Someone else too confirmed that it is.
    I've been doing Way 1 - whether it's right or not, I'm not sure!
  • Raasy
    Raasy Posts: 972 Member
    This is really informative as I am a newbie to this program and now can see how the proper circuit should be done.. :wink:
  • jchrisman717
    jchrisman717 Posts: 780 Member
    Great info - this explains the process so well. I've just finished B1 and the information in this group is great!
  • lisainthefield
    lisainthefield Posts: 8
    HOLY MOLEY Thank you for explaining this! I did ALL the reps (as opposed to JUST 15) for Workout A day 1 and I am dead today. I can barely lift my legs! Apparently I'm illiterate.


    This sounds so much easier now, haha.
  • sleepyjen
    sleepyjen Posts: 679 Member
    Evidently I didn't explain this so well to my own mother, who did both A&B in one day. :noway:
  • whizzlers
    whizzlers Posts: 101 Member
    Thank you!
  • StephanieGreer69
    StephanieGreer69 Posts: 1 Member
    Hello everyone. I am new to this group and just finished reading the book. I am still slightly confused and hope someone can help me out.

    According to another poster you do this workout on Monday, but in the chart is says workouts 1, 2 so do I do this twice in one day? Or is workout 2 done on Friday?

    This is the order you do the sets in for Workout A. (on Monday)

    Squat One set of 15 and rest for 60 seconds
    Squat Second set of 15 and rest for 60 seconds
    Pushup One set of 15 and rest for 60 seconds
    Seated Row One set of 15 and rest for 60 seconds
    Pushup Second set of 15 and rest for 60 seconds
    Seated Row Second set of 15 and rest for 60 seconds
    Step Up One set of 15 and rest for 60 seconds
    Prone Jackknife One set of 8 and rest for 60 seconds
    Step Up Second set of 15 and rest for 60 seconds
    Prone Jackknife Second set of 8 and you're done!
  • mebepiglet123
    mebepiglet123 Posts: 327 Member
    Bump
  • mayaysf
    mayaysf Posts: 70 Member
    Hello everyone. I am new to this group and just finished reading the book. I am still slightly confused and hope someone can help me out.

    According to another poster you do this workout on Monday, but in the chart is says workouts 1, 2 so do I do this twice in one day? Or is workout 2 done on Friday?

    This is the order you do the sets in for Workout A. (on Monday)

    Squat One set of 15 and rest for 60 seconds
    Squat Second set of 15 and rest for 60 seconds
    Pushup One set of 15 and rest for 60 seconds
    Seated Row One set of 15 and rest for 60 seconds
    Pushup Second set of 15 and rest for 60 seconds
    Seated Row Second set of 15 and rest for 60 seconds
    Step Up One set of 15 and rest for 60 seconds
    Prone Jackknife One set of 8 and rest for 60 seconds
    Step Up Second set of 15 and rest for 60 seconds
    Prone Jackknife Second set of 8 and you're done!

    I was also super confused, I thought I was reading a different book to everybody else. until I found the workout sheets. life changing. I printed exactly the # of pages I needed, 8 for A and 8 got B and all set. I barely open the book now.

    @Stephanie, to answer your question, you only do A1 on Monday, then B1 on Wednesday, then A2 on Friday... following week will be then B2 on Monday, and A3 Wednesday (starts the 12reps x 2 sets) and B3 on Friday.
  • LizN63
    LizN63 Posts: 129 Member
    But, you're also supposed to do one very light rep as a warm up, is that right? Do you do that once before each set or just once before you start that particular exercise for the FIRST time?? Is anyone actually doing that?
  • loconnor466
    loconnor466 Posts: 215 Member
    So glad I found this group and thread! I have been doing it wrong now for 3 weeks! I don't do 2 sets of squats together, I have been going through each exercise in a row as one set and then repeat as a second set.

    What is the reasoning of doing 2 sets of squats then alternating the others?
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