New Rules of Lifting for Women

Try searching under groups and you'll find plenty of people doing this.

Just like any other instructional book or textbook, try highlighting the important & relevant information. The book contains a lot of filler and other bullsh!t that you can just ignore. Finish reading the book in it's entirety and then posts specific questions about what you don't understand.

Can you tell us what you find confusing?

The workout sheet took me a second look once you understand the system, it is really easy

I had the same problem with understanding what and when. look under the group postings it helped me alot

Well for starters I'm trying to figure out what to do on each work out. The chart is not really clear to me.

Ok

You start with session one

Session1 workout 1A on monday for exemple
Session 1 Workout 1B on Wednesday
Session 1 workout 2A on Friday

The week after

Session 1 Workout 2B monday
Session 1 Workout 3A Wed
Session 1 workout 3B on friday

Clear?

It is confusing! I googled it and the book has its own forum/support network.

Anyway there are 2 workouts in stage 1. A and B

1st day - Workout A
1. Squats (Do 2 sets)
2a. Pushups (Alternate sets with 2b - eg. 2a, 2b, 2a, 2b done)
2b. Rows
3a. Step ups (Alternated with 3b - 3a 3b 3a 3b done)
3b. Prone Jacknife

That's it for day 1. Set up the next day for workout B the same way. Just alternate between workout A and B every 2 days or whatever.

i just bought the book this weekend but havent been able to read any of it it!

I "liked" the facebook page and asked the author for help because I too was confused...he directed me to the website for downloadble worksheets and that felt like the "aha" missing component. COMPLETELY helped me understand and structured the workouts for me. The worksheets give you the full schedule, but lets you customize by choosing which one you want to do. I also joined the facebook group for new rules of lifting for women the community is VERY Helpful!

Well for starters I'm trying to figure out what to do on each work out. The chart is not really clear to me.

Stage 1 goes like this:
If you work out 3 days a week, let's say M,W,F: first week you do M-A, W-B, F-A. Second week you do M-B, W-A,F-B. And you go like this until the end.

Work out A 1:
Squat- set 1, 15 reps , rest 60 sec

Squat-set 2, 15 reps, rest 60 sec.

Push up-set 1, 15 reps, rest 60 sec

Seated Row-set 1, 15 reps, rest 60 sec

Push up- set 2, 15 reps, rest 60 sec.

Seated Row-set 2, 15 reps, rest 60 sec.

Step up-set 1, 15 reps, rest 60 sec

Prone jackknife-set 1, 8 reps, rest 60 sec

Step up-set 2, 15 sets, rest 60 sec

Prone jackknife-set 2, 8 reps, rest 60 sec.

For Workout A2 you go the same way, A3 and A4-12 reps, A5 and A6-10 reps, A7 and A8-8 reps. The Jackknife goes, 8, 10, 12, 15 reps only.

For Workout B1:

Deadlift- set 1, 15 reps, rest 60 sec

Deadlift-set 2, 15 reps, rest 60 sec

DB Shoulder Press-set 1, 15 reps, rest 60 sec

Wide-grip Lat Pulldown-set 1, 15 reps, rest 60 sec

DB SHoulder Press-set 2, 15 reps, rest 60 sec

Wide-grip Lat Pulldown-set 2, 15 reps, rest 60 sec

Lunge-set 1, 15 reps, rest 60 sec

Swiss-ball Crunch-set 1, 8 reps, rest 60 sec

Lunge-set2, 15 reps, rest 60 sec

Swiss-ball Crunch-set 2, 8 reps, rest 60 sec

You follow the reps for B the same way as A wokrouts.

Stage 1: you do 8 A workouts and 8 B workouts, so that makes 16 workouts total. If you do them 3 times a week, you will be done in 5 and 1/2 weeks. If you do them 2 times a week, you will be done in 8 weeks. Plus at the end there are 2 special work outs- one A and one B, so that will give you a half week or a week more.
Hope this helps!

That was super helpful!!! Thank you!!