NROL FW or FL

cwood2002
cwood2002 Posts: 39 Member
in Fitness and Exercise
I am contemplating which book to purchase that will provide me with the most relevant advice.
I am 47 years old. I toyed with weights way back in high school and in my early twenties. I have always been "skinny fat" and now that I am older, the weight (fat) is starting to stick, especially in the stomach, thigh and butt regions..... since putting on 10-20 extra pounds, I have been suffering from low back pain. I have been going to physio therapy and she has discouraged me from doing any major "program" until my glutes and transverse abdominals and fully (firing) functioning.
So, my question is this... Should I purchase the NROL for Women or NROL for Life? I want to get the best out of the information provided and start a new program as soon as possible even if that just means learning and reading for now.

My stats are as follows:
age; 47
weight: 148 lbs
height: 5'6"

I have purchased a weight bench with leg lift, and have hand weights and dumbell, so I plan to work out at home rather than join a gym. I have tried that in the past and - like so many- ended up not going. I have used my home weights tho and find its easier when they are staring me in the face.

Looking forward to your responses.

Replies

  • 3laine75
    3laine75 Posts: 3,069 Member
    I haven't read new rules for life so I can't help on that front.

    NROLFW is a great read but a really fiddly programme, IMO, for a beginner.

    Have you considered 'starting strength' or 'strong curves' - just to be akward and give you more options.

    Personally, I'd choose starting strength then follow either that programme or Stronglifts 5x5 (which has a free website, so you could have a nosy and see if it interests you before investing any money).

    Edit: just read your post properly :/ 'strong curves' is all about getting those glutes firing. Bret contreras is even know as the 'glute guy'. I haven't done the programme - I just use some of the exercises but (after reading your post properly) I'd say, this is the book you need in your life :smile:
  • wordyroo
    wordyroo Posts: 98 Member
    Disclaimer: I haven't read the entire book yet; just the Kindle sample, but if your PT wants your glutes to be fully functioning then Strong Curves might be your best option. That's pretty much all he talks about for the first three chapters. :laugh:
  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    NROLFW was a PITA and I did it in a gym and still had to do substitutions. I bet it's worse in a home setting.

    See if you can snag a copy of the Strong Curves program, Stronglifts, Nia Shanks Beautiful Badass, and show them to your physio. Thats what I did when I was in physical therapy, I ran all my ideas by him and we came up with solutions that wouldnt cause regression in my healing but not make me wanna shoot myself with boredom.
  • cwood2002
    cwood2002 Posts: 39 Member
    Questions:
    1. Does "Stronglifts" include core strenght? (That is a big area of weakness for me) hence the continuous back pain.
    2. I hate to say "because of my age" because I've always felt that did not apply to me. that is until i hurt my knee when i started the 30DS - so , that was out..... Anyways, I want to make sure that the program is good for "someone my age" :sad:
  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    Questions:
    1. Does "Stronglifts" include core strenght? (That is a big area of weakness for me) hence the continuous back pain.
    2. I hate to say "because of my age" because I've always felt that did not apply to me. that is until i hurt my knee when i started the 30DS - so , that was out..... Anyways, I want to make sure that the program is good for "someone my age" :sad:

    Ive got a lady on my FL who is 56 and completed Stronglifts. She's now moved on to ICF which is like Stronglifts (SL) but with extra lifts in it.

    Stronglifts is comprised of 5 compound movements. Squats, deadlifts, bemch press, rows, and overhead press. A compound movement works yourwhole body at once. You gotta keep your core tight during all of it so thatll help with strengthening it. Theres a group for its (stronglifts 5x5 women or something like that). And plenty of ladies who do it don't do any additional core work. So go to the group, join, read the stickied threads - summary of the program and etc. If you like it, bring it to your physio
  • Stage14
    Stage14 Posts: 1,046 Member
    I did NROLFW when I first started lifting. I now do StrongLifts 5x5

    Pros of NROLFW
    1. Starts out high rep/low weight and works you into less reps with heavier weight
    2. Book does an excellent job explaining things like diet and recovery time and why they are important.
    3. So many possibilities for substitutions made it easier to do level 1 with dumbbells (i.e. doing a harder type of squat can sub in for more weight on a squat). This one was a BIG deal when I started because I had a crowded gym with a single olympic barbell at the time).

    Cons of NROLFW
    1. The actual workouts can be a bit confusing (when to do which one)
    2. More different types of equipment needed
    3. Takes twice as many exercises to get the same full-body result.
  • cwood2002
    cwood2002 Posts: 39 Member
    Wow she is 56? that sounds like a success story ;) do you know if she has always been into fitness and excercise or more sedentary (like me) :embarassed:

    I'd like to know there is hope for me........... to be strong and fit.
    I'm trying to overcome my fear of failure and want to really try to think positive.
  • almc170
    almc170 Posts: 1,093 Member
    The nice thing about NROL FL (or NROL Supercharged, which is similar) is that it's customizable. For each exercise, you're given a choice of 5 or so different options, with progressive levels of difficulty. I work out at home and have to contend with a nagging shoulder issue, so this was important to me. It's not quite as get-in-and-get-out as something like Stronglifts, but it's not as futzy as NROL FW either.
  • 3laine75
    3laine75 Posts: 3,069 Member
    Questions:
    1. Does "Stronglifts" include core strenght? (That is a big area of weakness for me) hence the continuous back pain.
    2. I hate to say "because of my age" because I've always felt that did not apply to me. that is until i hurt my knee when i started the 30DS - so , that was out..... Anyways, I want to make sure that the program is good for "someone my age" :sad:

    Just started my mum on 5x5 - she's 56 :smile:

    Yes on the core strength question - all compound lifts,

    Squats
    Deadlifts
    Overhead press
    Bench press
    Barbell rows
  • 3laine75
    3laine75 Posts: 3,069 Member
    Disclaimer: I haven't read the entire book yet; just the Kindle sample, but if your PT wants your glutes to be fully functioning then Strong Curves might be your best option. That's pretty much all he talks about for the first three chapters. :laugh:

    It's the whole book :laugh:
  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    Wow she is 56? that sounds like a success story ;) do you know if she has always been into fitness and excercise or more sedentary (like me) :embarassed:

    I'd like to know there is hope for me........... to be strong and fit.
    I'm trying to overcome my fear of failure and want to really try to think positive.


    In the last two years, shes lost over 100lbs.

    There is always hope
  • WalkingAlong
    WalkingAlong Posts: 4,926 Member
    I haven't read NROL For Life but I preferred NROL (original recipe) to "For Women" and would probably not bother with other reboots of the original after that one. I think the ideas are in the original and are pretty universal, and they wrote other iterations to sell more books.

    Check your library. You can copy some workout pages, if you choose to do their workouts as written, or just use their principles and google up other workouts, since NROLFW isn't much loved anyway.
  • auddii
    auddii Posts: 15,357 Member
    Disclaimer: I haven't read the entire book yet; just the Kindle sample, but if your PT wants your glutes to be fully functioning then Strong Curves might be your best option. That's pretty much all he talks about for the first three chapters. :laugh:
    I second this if you're specifically looking to learn to make your glutes fire properly. Plus, hip thrusts are fun...
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Questions:
    1. Does "Stronglifts" include core strenght? (That is a big area of weakness for me) hence the continuous back pain.
    2. I hate to say "because of my age" because I've always felt that did not apply to me. that is until i hurt my knee when i started the 30DS - so , that was out..... Anyways, I want to make sure that the program is good for "someone my age" :sad:

    Strong Lifts is a beginner power lifting/strength routine...I seriously doubt your PT will want you doing low rep/heavy barbell strength training.

    New Rules of Lifting For Life is geared to the 40 + crowd who have particular ailments that may not let them do some of the more traditional lifts...it offers up substitutions for these, etc. You might want to check your local library to see if they might have a copy before you buy. IMO, it's a great resource for people who are unfamiliar with lifting and who have physical limitations.

    New Rules of Lifting For Women is also great...my wife did that program and is now doing Strong Curves. I don't know why people think NROLFW is such a PITA...I here this all of the time...my wife loved it and didn't find it to be overly complicated or anything and I thought everything was pretty straight forward but both of us have an abundance of experience in the weight room...perhaps it is overwhelming to someone with little to no experience in the weight room.

    My wife is also enjoying strong curves...and yes...you do a lot of glute work.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I haven't read NROL For Life but I preferred NROL (original recipe) to "For Women" and would probably not bother with other reboots of the original after that one. I think the ideas are in the original and are pretty universal, and they wrote other iterations to sell more books.

    Check your library. You can copy some workout pages, if you choose to do their workouts as written, or just use their principles and google up other workouts, since NROLFW isn't much loved anyway.

    Actually, supercharged is good and goes into a lot more detail than NROL in terms of explaining more of the ins and outs and whatnots of what you're doing.

    NROL4W is good in that it is written specifically for women who think there is some magical difference between the way men and women should work out...this book alleviates a lot of irrational fears that many women have of the barbell.
  • WalkingAlong
    WalkingAlong Posts: 4,926 Member
    I guess that's one of my beefs with FW. It speaks to women as if they do have special needs that relate to this. I can see them cleaning up some of the locker room humor in NROL for a broader audience but I don't see a need for chapters on hormones and whatever else Forsythe added, besides a female name and pic to the cover.

    But then again I also hate that there is a sticky "I am the woman in the free weights section" thread. It rubs me wrong like a "I am a woman with a degree (or job)" thread would, or "a black man in the front row of the bus" or anything else that's been acceptable for decades and should be considered normal, not exceptional.

    Just my rant. I understand others feel differently and with good reasons. :flowerforyou:
  • glreim21
    glreim21 Posts: 206 Member
    I have completed NROLFW and am now doing New Rules of Lifting Supercharged. It is the newest one in the series. I would recommend Supercharged, you chose your own exercises to design your own program so if you have certain injuries and have to avoid some exercises, you just chose something else. You can tailor this program for YOU.
  • cwood2002
    cwood2002 Posts: 39 Member
    Thank you to all who posted your comments and suggestions. I did end up going with the STRONG CURVES book. I read it over the last week and began my first workout two days ago. I am sore, but not too much, Just feeling those muscles I haven't felt in a while.
    AND you know what? MY BACK was not as sore as it usually is when I get out of bed. I know it's a small achievement, but it proves to me that I am on the right track. It's all I need to feel better physically and the nice butt will be a bonus.

    I will be 48 in 5 months and hope to have a smokin' butt/body by then. :smokin:
  • WalkingAlong
    WalkingAlong Posts: 4,926 Member
    Thanks for reporting back. I might look for that book. I also have lower back issues.

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