Is NROLFW the Best Program?

I'm doing it atm.

I love it personally. Nice variety thrown in to the mix, but yes it does require quite a bit of equipment, I don't think I could back squat with out my squat rack tbh and it has alot of squats! You could sub them for other squats though i guess. I sub the lat pull downs (i train at home 70% of the time and no lat pull down machine) for a mix of barbell rows and pull ups I've still had great results.
Things like boxes can be subbed with a stair, step ladder or a weights bench.
Lots of different things to try with pre nrolfw I think it's a good introduction to lifting and getting a feel for different moves.

Stage one I can get done in 35 mins but it does get time consuming after that, stages 2-4 started taking me hour to hour and a half to complete.
It's recommended 3x per week. People have done it in less though.

Good results though and helped me increase my weights drastically, increase pull ups, my back looks 10x better now too!

There is a group on here for nrolfw could be worth a look.

stargarden4 wrote: »

Check out the ice cream 5x5

ICF still requires a bar, plates, dumbbells, bench, pull up bar, rack/cage, and cable machine (tho the last one is really easy to swap out).
I do ICF at home with all of the above equipment, minus the cable machine.

OP, NROLFW is a good program.
I personally thought it got too complicated and fussy for my tastes so I switched to Stronglifts 5x5 and then to ICF.

You could do the Nerdfitness Beginner Bodyweight routine with weights to make it more difficult.
It has squats, lunges, push ups, planks, rows, and jumping jacks (I think that's everything).

This might seem like a really obvious thing to say, but it's going to be very hard to get into lifting weights if you don't have access to weights you can lift.

I also found the NROLFW program to be fussy and overly complicated, so I did Starting Strength instead. In your particular circumstances, though, I might try a body weight program like Convict Conditioning or You Are Your Own Gym. It won't get you to a 400-pound deadlift, no, but you can get pretty damn strong doing it.

Loved the book...not interested in trying the program personally, but it looks great. I just don't feel like farting around with half the stuff in there, especially jack knife on a stability ball. No time for that.

The program is ok...the information contained in the book is really good. My wife started out with it and didn't progress through the entire program as it got a little convoluted in the latter phases...but it was a good enough program to get started with and she learned a lot. She moved onto Strong Curves before she finished New Rules.

She now uses New Rules Supercharged which doesn't give you a specific program to do but rather templates for various rep ranges for various goals. The template tells you what type of movement you should be doing, but lets you pick the actual exercise variation for that particular movement. So basically you get some assistance in programming your own routine so as not to miss certain movements and body parts and/or over-train others.