NROL4W Phase 1 Question

freeindeed33
freeindeed33 Posts: 41
edited December 2024 in Fitness and Exercise
Gosh I feel silly asking this question because it is probably in the book somewhere, for the life of me I can't find it though! My question is do you start with intervals in phase 1? I don't see it talked about until stage 2 but I have seen some on here doing intervals from the start with phase one. I don't mind the work but I want to make sure I am doing it according to the plan Alwyn came up with. Anyone that can help with this I would sure appreciate it!
Have a blessed Monday!

Replies

  • Corryn78
    Corryn78 Posts: 215
    ...and this is why I was confused. Commenting so I can follow your question, because I'm sure it will be helpful to know the answers :)
  • moochachip
    moochachip Posts: 237 Member
    I am not sure if I am answering your question, but as I understand from phase 1: You do the squat/dead-lift how ever many sets, and then switch in between the first two for the sets called for, and then the second two.
  • sarah44254
    sarah44254 Posts: 3,078 Member
    I didn't notice any intervals in stage 1. I'd need to read the stages again ( and this is really getting difficult on my kindle version, regretting not buying the 'real' book) but I think the intervals start in stage 2?
  • laurarpa
    laurarpa Posts: 244 Member
    No intervals until stage 2 B.
  • Tree72
    Tree72 Posts: 942 Member
    I'm just getting started myself. But if I'm understanding the book correctly, it's kind of up to you. There are none prescribed during the first phase, but you can do workouts other than the 2 or 3 times a week of prescribed lifts. He talks about it a bit in the last chapter. It will depend on your current fitness levels and how your specific body recovers. The main point is to let your muscles heal between lifting sessions. So, if you can do some cardio and feel great, go for it. If it ends up making you feel exhausted or leaves you hurting too much, then you won't get as much out of the lifting and should probably cut back.
  • freeindeed33
    freeindeed33 Posts: 41
    Awesome!! Thank you guys for answering me!! I think I tend to over complicate things sometimes!! Day one is down and I know where I need to work (prone jacknife UUUGGGG) I appreciate everyone who took time to reply!!
    Blessings!
  • mbts08
    mbts08 Posts: 284 Member
    Good luck! I just started stage 2.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    do whatever your comfortable with.

    if you're in reasonably good shape and are already familiar with lifting heavy then go ahead and start intervals.

    if lifting heavy is new to you or you're not in too good of shape, then you want to get the hang of stage 1 first before adding in intervals. the other thing to remember is by the week 5 workouts, you will more than likely be significantly increasing your weights since you're going from 2 sets of 15 to 3 sets of 10.

    this is my second time doing NROL4W, and i've been a heavy lifter since high school. i kept doing my HIIT workouts and have had no issues, but like i said, it's all going to be based on what YOUR body can and can't do.
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