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Somebody Help me with NROLFW Stages of exercises.

night_watcher
night_watcher Posts: 825 Member
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I am unable to interpret them

For Example Workout A at page 185

there is writen workout 1,2 on each row of a new exercise. Does 1 and 2 corresponds to weeks?
Also do i have to perform A,B1,B2,C1,C2 and repeat?
or is it going to be A,A B1,B2,B1,B2,C1,C2,C1,C2?

Also why is there a workout B in the stage one. Ive read the book but i guess i have missed the explanation of stages :/

Please help me interpreting these.

Replies

  • jaeone
    jaeone Posts: 649 Member
    Here's the group for NROLFW. Lots of great info there for this workout.
    http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-
  • FourIsCompany
    FourIsCompany Posts: 269 Member
    This is a copy of a post I wrote in the NROLFW group about Stage 1, which is 16 workouts. It assumes you want to workout on M-W-F:
    http://www.myfitnesspal.com/topics/show/1069910-confused-on-stage-1

    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 of week 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!

    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 of week 1)

    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!

    On Friday, go back to Workout A

    Be sure to stretch afterward. :smile:
  • night_watcher
    night_watcher Posts: 825 Member
    Thanks All,

    I did Workout A of the NROLFW yesterday and Man it was hard for me , even i did all the exercises without weights.
    After the first set of Squats :P I was actually trembling. Also i did exercises in the messed up order... :/

    I dint feel pain yesterday, but now m feeling it, in my arms, thighs etc.

    But im really happy i started it :)
  • FourIsCompany
    FourIsCompany Posts: 269 Member
    Make sure you're eating before you workout. Also, eat enough protein during the day, drink loads of water (before and during your workout) and do some nice relaxing stretches after your workout. That will help fuel your workouts and keep the soreness to a minimum. It doesn't matter that you didn't use weights the first time - your body weight is a great place to start. That's where I started with some exercises. And it will get easier as you go. Just go at your own pace and challenge yourself a little bit each time.

    The most important thing is that you started. Great job!
  • night_watcher
    night_watcher Posts: 825 Member
    Make sure you're eating before you workout. Also, eat enough protein during the day, drink loads of water (before and during your workout) and do some nice relaxing stretches after your workout. That will help fuel your workouts and keep the soreness to a minimum. It doesn't matter that you didn't use weights the first time - your body weight is a great place to start. That's where I started with some exercises. And it will get easier as you go. Just go at your own pace and challenge yourself a little bit each time.

    The most important thing is that you started. Great job!

    Thanks :)

    Yes ill be going with my own pace, my current plan is to workout 4 days a week, 2xcardio and 2x NROLFW. :) im very hopeful this time m gonna lose it :)

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