New Rules of Lifting For Women (NROL4W)

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What did you guys do after?

kickassbarbie
kickassbarbie Posts: 286 Member
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Hey vive not been to active in this group but I'm curious as to what you guys progressed onto after nrolfw?

I'm thinking of starting up super charged in a few weeks having finished nrolfw (kinda doing 5×5 till my cut has finished atm) I've had great results with nrolfw but wondering if I'm just trying to play it safe by sticking to the same authors/style.
Wondering what everyone else went onto and how they found different programs like ss, nrol, supercharged, strong curves etc in comparison?

Replies

  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
    I did Stronglifts before NROLFW so want to go back to something similar and work on improving the main lifts (bench, squat, deadlift) but probably will do something a little different than SL. I like having a few accessories too so might look at ICF or starting strength, or follow like SL but do the accessories I have added to NROLFW and maybe some of the lifts from the different stages. I like the lat pulldown and some of the dumbbell work. I'm on stage 4 right now but will be skipping stage 6.
  • Julieboolieaz
    Julieboolieaz Posts: 643 Member
    I did strong curve, the mor advanced workout, glutteal goddess ;). I like it and my glutes are noticibly stronger!
  • kickassbarbie
    kickassbarbie Posts: 286 Member
    DawnEmbers wrote: »
    I did Stronglifts before NROLFW so want to go back to something similar and work on improving the main lifts (bench, squat, deadlift) but probably will do something a little different than SL. I like having a few accessories too so might look at ICF or starting strength, or follow like SL but do the accessories I have added to NROLFW and maybe some of the lifts from the different stages. I like the lat pulldown and some of the dumbbell work. I'm on stage 4 right now but will be skipping stage 6.

    Oh ICF looks good! I thought about going back to strong lifts with accessories but couldn't quite workout what I wanted to add. Lol

  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
    Yeah, it's tough at times figuring out what to add. For NROLFW, I ended up adding some accessories based on some weaknesses discussed with a PT during a workshop session. Well, okay the bench press on one of the upper body accessory sets is more because I like bench press and it's highly under-used in the program. No way would I go months without flat, barbell bench press. lol

    I ended up with a more shoulder focused couple of workouts for one day a week, an arms set for another and then one that is glute/hamstring focused. However, I do vary on occasion. Last night I skipped the accessories cause it was just an off day. I have found some things I kind of like by adding accessories that I wanted to try, like: hip thrusts, good mornings, using the assisted chin up machine. Plus, I deadlift on occasion and bench press. So, I'll probably look for one that incorporates some of what I like and add a few others along the way.
  • jo_marnes
    jo_marnes Posts: 1,601 Member
    I did supercharged after NROL and definitely preferred it. Then I did strong lifts but I didn't get on with that so well (injuries). Now I've gone back to supercharged while my PT works on my plan
  • dnamouse
    dnamouse Posts: 612 Member
    I love Supercharged :smile:
  • Pudding1980
    Pudding1980 Posts: 1,264 Member
    dnamouse wrote: »
    I love Supercharged :smile:


    Me too. I will be done it in about eight weeks, then I am going to take the last few weeks of summer vacation to do whatever lifts or workout I feel like doing on a daily basis. Once my kids are back to school I will likely start a four day split.

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