New rules for lifting supercharged?

momar23
momar23 Posts: 292 Member
edited November 22 in Fitness and Exercise
I am wondering if anyone has read/used this? I am a 45 year old female. Started mfp in January at 5'6 217lbs currently 179. I am set for a 1lb a week deficit and have averaged 1.35 a week. I eat back most of my exercise calories. Workouts consist of bodyweight circuits, walking, some cycling and weight lifting.
I work out at home and am not really interested in joining a gym.
I have a weight bench, squat rack, and Dumbbells at home, I know I need to pick up more weights right now, and I plan on picking up some adjustable Dumbbells in January when I have some extra cash.
Should I just pick up new rules for women and start there, or will the supercharged version be ok for someone fairly new to lifting?
I am doing a hodgepodge of stuff right now and think an actual program might be a good idea.
Yesterday my workout consisted of 3x8 barbell chest press at 70lbs, inverted rows 3x10, front raise 3x10 10lbs, bicept curls 3x6 per arm 23lbs, single arm bent over dumbbell rows 23lbs, triceps extension 3x10 10lbs. Dumbbell shoulder press 3x6 23lbs. Push-ups modified using bench 3x10. Today would be a full body circuit and tomorrow would be legs and core.
I know splitting upper/lower isn't the most productive use of my time, but I am trying to get into good habits without spending forever working out.
Would the new rules supercharged be beneficial? I am looking at it instead of the one for women as my husband has also been working out and he is also just doing random stuff.

Replies

  • Drewlssix
    Drewlssix Posts: 272 Member
    I don't know about that particular program but I will recomend and expect others to also recommend SL5x5. Or Strong Lifts 5x5.

    SL along with MFP has changed my fitness approach in a very important way that I think you are looking for also. MFP simplified dieting and weight management making it something I could get under control when I had always struggled and SL5x5 has done the same for my approach to fitness. It's simple and takes little time.

    3 days a week 45-60 minutes a day as opposed to endless reps or trying to manage a random assortment of hyper specific movements.

    I treat 5x5 as a base, something to start with and something I can always return to wherever my goals or attention wander. The fact that it takes up so little time means I can incorporate other exercises if I feel like it or just keep to the basics to maintain if I don't feel like being a gym rat.
  • AsISmile
    AsISmile Posts: 1,004 Member
    edited August 2015
    Following a structred program will help you increase faster.
    Strong lifts is a good one.

    Don't know about NROL supercharged, but I've read on the bodybuiler forum that you can also just get the regular 'men' version from nrol. Works just as well for women.
    Basically, any full body progressive overload program (for beginners) will do.
    Also, most of the workouts in these programs can be done in 40 minutes(ish)
  • rick_po
    rick_po Posts: 449 Member
    I haven't read Supercharged, but I've read some of the reviews. It sounds like the book is similar to the original NROL, which is a fine book.

    One caveat: it sounds like Supercharged is set up to let you "customize" your workouts for your specific goals, picking from a menu of similar movements. If you've never done a beginner program before, be wary of trying to do too much customization. Pick the lifts that use the barbell, if possible. And be sure to follow the progression rules they lay out - you should be adding weight pretty fast.

    My only complaint with NROL is it seems to get needlessly complicated in the later workouts. Some people like that, though. If you get to the point where the workouts seem too complex, just switch over to a beginner barbell program, like Stronglifts, Starting Strength, or all-pro beginner.
  • Giolis
    Giolis Posts: 1,204 Member
    Drewlssix wrote: »
    I don't know about that particular program but I will recomend and expect others to also recommend SL5x5. Or Strong Lifts 5x5.

    SL along with MFP has changed my fitness approach in a very important way that I think you are looking for also. MFP simplified dieting and weight management making it something I could get under control when I had always struggled and SL5x5 has done the same for my approach to fitness. It's simple and takes little time.

    3 days a week 45-60 minutes a day as opposed to endless reps or trying to manage a random assortment of hyper specific movements.

    I treat 5x5 as a base, something to start with and something I can always return to wherever my goals or attention wander. The fact that it takes up so little time means I can incorporate other exercises if I feel like it or just keep to the basics to maintain if I don't feel like being a gym rat.

    This! SL 5x5 is a good no nonsense program that gets results.

    I would also suggest looking on Craigslist for your equipment. You can get good quality equipment at reasonable prices. Fortunately or unfortunately a lot of people go gong ho with the fitness craze and then find the equipment just collects dust and is a bad reminder of their lack of commitment so they sell it for what ever they can get for it.

    Good luck.

  • momar23
    momar23 Posts: 292 Member
    Thanks for the info. I will try and look at 5x5 and see if I can peruse a copy of new rules at the bookstore and see what is what
  • DavPul
    DavPul Posts: 61,406 Member
    You'll be fine if you use NROL, Supercharged, or SL 5x5. Pick any of them out of a hat and get confident with the exercises
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