Confused on Stage 1
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littletoblerone
Posts: 35
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
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
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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.0 -
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.0
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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.0 -
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).0
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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
. 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!0 -
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,0 -
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.
Does it make sense? LOL0 -
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.
Does it make sense? LOL0 -
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.0 -
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.0 -
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.
Does it make sense? LOL
Bookmarked and Thanks0 -
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?0 -
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.0 -
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)
LOL0 -
lol. Exactly! I did a4 today. It was tough, but probably because I had too many days since my last lift.0
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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?0 -
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.0 -
Thanks Jen!
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
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 SETSI 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.0 -
I've been doing Way 1 - whether it's right or not, I'm not sure!0
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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!0
