switching from NROL4W
sleepytexan
Posts: 3,138 Member
Hi all,
I have 4 workkouts left in stage 1 of NROL4W, and I'd like to switch to stronglifts instead of moving to Stage 2. I'm loving heavy weights, but I don't want to get into single leg stuff and I don't want to give up squats and deadlifts in stage 2!
Anyone else switch from NROL? If anyone has switched and can offer your opinions, either positive or negative, I'd love to hear them.
I figure I will start stronglifts at my NROL stage 1 ending weights for squat and deadlift. the row will be new, so empty. press will be new, but currenly I'm doing 2 20# dumbbells, so maybe start 45#?
blessings.
I have 4 workkouts left in stage 1 of NROL4W, and I'd like to switch to stronglifts instead of moving to Stage 2. I'm loving heavy weights, but I don't want to get into single leg stuff and I don't want to give up squats and deadlifts in stage 2!
Anyone else switch from NROL? If anyone has switched and can offer your opinions, either positive or negative, I'd love to hear them.
I figure I will start stronglifts at my NROL stage 1 ending weights for squat and deadlift. the row will be new, so empty. press will be new, but currenly I'm doing 2 20# dumbbells, so maybe start 45#?
blessings.
0
Replies
-
bump, curious about responses0
-
I think your plan sounds good. That or just start fresh with strong lifts and focus on form. You add weight so quickly that you'll soon be up to your NROWL weight.0
-
What?! No deadlifts or squats in Phase 2?!? I think I might go cry now =(
I'm doing this plan with my trainer I don't think he'll wanna jump ship so soon.. darn it!!!0 -
What?! No deadlifts or squats in Phase 2?!? I think I might go cry now =(
I'm doing this plan with my trainer I don't think he'll wanna jump ship so soon.. darn it!!!
Hey, you pay him to do what YOU want. Always remember, a trainer's goal is to keep you paying him, not to make you independent.
As long as you're paying, YOU call the shots. (Then make sure you pay attention so you can drop him and spend that money on something else -- like bikinis or shoes or something useful).
0 -
I think your plan sounds good. That or just start fresh with strong lifts and focus on form. You add weight so quickly that you'll soon be up to your NROWL weight.
I wonder why I would need to go back down? I'm already using stronglifts techniques/form, so if I can do 3 sets of 8, surely I can do 5 sets of 5 . . . right? I will certainly progress faster on stronglifts though.0 -
What?! No deadlifts or squats in Phase 2?!? I think I might go cry now =(
I'm doing this plan with my trainer I don't think he'll wanna jump ship so soon.. darn it!!!
Hey, you pay him to do what YOU want. Always remember, a trainer's goal is to keep you paying him, not to make you independent.
I hear ya... but I made him take a few hours to read the whole flipping book, so I feel bad!! lol0 -
What?! No deadlifts or squats in Phase 2?!? I think I might go cry now =(
I'm doing this plan with my trainer I don't think he'll wanna jump ship so soon.. darn it!!!
Hey, you pay him to do what YOU want. Always remember, a trainer's goal is to keep you paying him, not to make you independent.
I hear ya... but I made him take a few hours to read the whole flipping book, so I feel bad!! lol
Nah, don't feel bad. As long as you're paying, YOU call the shots. (Then make sure you pay attention and keep your own notes so you can drop him and spend that money on something else -- like bikinis or shoes or something useful). 0 -
I think your plan sounds good. That or just start fresh with strong lifts and focus on form. You add weight so quickly that you'll soon be up to your NROWL weight.
I wonder why I would need to go back down? I'm already using stronglifts techniques/form, so if I can do 3 sets of 8, surely I can do 5 sets of 5 . . . right? I will certainly progress faster on stronglifts though.
How much down are we talking here? cuz, honestly, there's no harm and potentially lots of good in dropping your weights, the weight progression is VERY fast in stronglifts, especially on squats. What weights are you doing now and how do you feel when you do the 8th rep of your first set (if you had to keep going on that set, how many more reps would you say you have in the tank?)0 -
I think your plan sounds good. That or just start fresh with strong lifts and focus on form. You add weight so quickly that you'll soon be up to your NROWL weight.
I wonder why I would need to go back down? I'm already using stronglifts techniques/form, so if I can do 3 sets of 8, surely I can do 5 sets of 5 . . . right? I will certainly progress faster on stronglifts though.
How much down are we talking here? cuz, honestly, there's no harm and potentially lots of good in dropping your weights, the weight progression is VERY fast in stronglifts, especially on squats. What weights are you doing now and how do you feel when you do the 8th rep of your first set (if you had to keep going on that set, how many more reps would you say you have in the tank?)
Hi, right now I'm at 100# in squats and 80# in deadlifts. I do squats every workout (instead of lunges on
. I'm feeling fine where I am and each time I do a warmup at about 75% where I left off last time, then and then first set exactly where I left off last time to see how it feels before upping.
I feel that I can go higher on deadlifts, but have been only adding 5# each time to be safe. I'm not sure how many more reps I would have in the tank -- maybe 1 or 2, but why would that matter? Stronglifts is fewer reps at a time, and 5 x 5 squats is only 1 more total than 8 x 3. And of course deadlifts would only be 1 set of 5 on stronglifts vs. 3 sets of 8 on NROL, so I can't imagine why I would have to drop weight for that.
I have 4 Stage 1 NROL workouts (all including squats, 2 including deadlifts) left to go, so maybe I will hit 120# on squats by the time I'm done--I don't know if I can keep upping by 5# and doing 8 reps. Maybe I would be at 90# on deadlifts.
I just ordered some fractional plates too so I can go up by 2.5# if I can't make 5#.0 -
I also did not like the look of Stage 2 in New Rules. I loved Stage 1 and stayed there for much longer then I was supposed. Then I switched to more of a body building type routine for my winter bulk (split into upper and lower body, followed the compound moves w/ "assistance" moves). Then after that I switched to Strong Lifts. I did go down in weight a little when I switched. It seemed to help. I was stuck at 95lbs on my squats forever. I went down to I think 65lbs and then added the 5lbs every time and I was able to blow right past the 95lbs without stalling at all. I think the deloading is good for you. I actually went up in deadlifts because I went form 3x8 to 1x5.0
-
I also did not like the look of Stage 2 in New Rules. I loved Stage 1 and stayed there for much longer then I was supposed. Then I switched to more of a body building type routine for my winter bulk (split into upper and lower body, followed the compound moves w/ "assistance" moves). Then after that I switched to Strong Lifts. I did go down in weight a little when I switched. It seemed to help. I was stuck at 95lbs on my squats forever. I went down to I think 65lbs and then added the 5lbs every time and I was able to blow right past the 95lbs without stalling at all. I think the deloading is good for you. I actually went up in deadlifts because I went form 3x8 to 1x5.
thanks for the feedback. I guess I'm still not understanding why to deload if you're not failing?
BTW, I peeked at your profile pics--your metamorphosis is awesome!0 -
I also did not like the look of Stage 2 in New Rules. I loved Stage 1 and stayed there for much longer then I was supposed. Then I switched to more of a body building type routine for my winter bulk (split into upper and lower body, followed the compound moves w/ "assistance" moves). Then after that I switched to Strong Lifts. I did go down in weight a little when I switched. It seemed to help. I was stuck at 95lbs on my squats forever. I went down to I think 65lbs and then added the 5lbs every time and I was able to blow right past the 95lbs without stalling at all. I think the deloading is good for you. I actually went up in deadlifts because I went form 3x8 to 1x5.
thanks for the feedback. I guess I'm still not understanding why to deload if you're not failing?
BTW, I peeked at your profile pics--your metamorphosis is awesome!
'um.... cause it's fun to feel like squats are super easy again?
Thank you!0 -
well deadlifts start at 95 for SL anyway but for squats I think you'd be fine only minimally deloading or not, just make sure you're going full parallel etc etc before you continue. I'd been squatting a while so I onyl deloaded 30% or so (started at 65 ish?)0
-
I have a "dumb" question.... could I stay with new rules, but just "add" squats and DLs in the stage 2 plan so I can still keep up on them??0
-
I have a "dumb" question.... could I stay with new rules, but just "add" squats and DLs in the stage 2 plan so I can still keep up on them??
you'd need to ask an expert but my guess is no, only because generally the exercises are split up for a particular reason, like they don't want you to over-tax the same muscle groups on the same day type thing, but ACTUALLY since NROL stages seem to be based on the idea that you need to switch things up to make good progress, maybe it doesn't matter?
the usual rule of thumb is if you're going to follow a program, follow the program. If you want to make your own program, pick up Practical Programming and do it. Doesn't mean you CAN'T adjust the program but you should talk to someone much more knowledgeable about program design than me.
I don't have NROLFW, what's in stage 2? (NROL for men is different apparently)0 -
The SL program does account for experienced lifters. It says so on my spreadsheet. Depending on how many total reps you can do at that weight, it might start you higher than beginners.
"If you're an experienced lifter, enter the heaviest lifts you've done in the Weight column below, and the number of reps for which you lifted those weights in the Reps column."
http://stronglifts.com/secret-5x5-report/0 -
What?! No deadlifts or squats in Phase 2?!? I think I might go cry now =(
I'm doing this plan with my trainer I don't think he'll wanna jump ship so soon.. darn it!!!
Hey, you pay him to do what YOU want. Always remember, a trainer's goal is to keep you paying him, not to make you independent.
As long as you're paying, YOU call the shots. (Then make sure you pay attention so you can drop him and spend that money on something else -- like bikinis or shoes or something useful).
I completely disagree! A GOOD trainer wants you to be successfull in your goals and for you to be able to be independant of them, yet come to them when you have issues, like injury or a health issue you need advice on or a new sport. The real buisness for them is you getting results and telling your friends so that they go to him/her, so there's a never ending stream of clients.
But yes, they should do what you want to do, not what they want to do.0 -
I switched to SL after Stage 1 of NROL4W for the same reason as the OP. I started SL with the lower weights to focus on form. I've now after workout 9 surpassed my stage 1 finishing numbers.0
-
I have a "dumb" question.... could I stay with new rules, but just "add" squats and DLs in the stage 2 plan so I can still keep up on them??
This was my plan..0 -
I switched to SL after Stage 1 of NROL4W for the same reason as the OP. I started SL with the lower weights to focus on form. I've now after workout 9 surpassed my stage 1 finishing numbers.
thanks all,
My friend and I did my 7A NROL4W workout today, but instead of 3 x 8 squats, we did 5 x 5. We left the weight at 100# (where we were last time). We both liked the 5 x 5 better than 3 x 8, and found it much easier (as Mehdi claims), and felt like we could have gone up in weight--so next time we'll up it by 5#. We have been squatting low, according to Mehdi's video, for 6 workouts already, so we are used to his form. We also use the lowbar/powerlifting placement of the bar, rather than the highbar/Olympic placement, per Mehdi.
Our Saturday workout will include 3 x 8 deadlifts per NROL, but I think we will go up by 10# instead of 5# and just do the 1 set. I think it should be ok, bc net 5 with a 10# increase instead of net 24 with a 5# increase, is obviously less strain. That will put us at 90# for the deadlift; we already stack plates to bring it up to proper level. Looking forward to loading on those 25# plates!
Thanks so much for all your feedback; I'm excited to switch over and quit doing step-ups!0 -
The SL program does account for experienced lifters. It says so on my spreadsheet. Depending on how many total reps you can do at that weight, it might start you higher than beginners.
"If you're an experienced lifter, enter the heaviest lifts you've done in the Weight column below, and the number of reps for which you lifted those weights in the Reps column."
http://stronglifts.com/secret-5x5-report/
Oh crap... I totally forgot there was this awesome spreadsheet! Will have to use it.
I also switched from NROLFW after about 2 weeks. I just felt like NROLFW had a bunch of exercises I either didn't really enjoy or seemed, well, unnecessary. Like ball crunches and step ups. Give me the big lifts and more of them!0 -
I switched to SL after Stage 1 of NROL4W for the same reason as the OP. I started SL with the lower weights to focus on form. I've now after workout 9 surpassed my stage 1 finishing numbers.
woot! great work! are you generally pleased with the change then?0 -
I have a "dumb" question.... could I stay with new rules, but just "add" squats and DLs in the stage 2 plan so I can still keep up on them??
you'd need to ask an expert but my guess is no, only because generally the exercises are split up for a particular reason, like they don't want you to over-tax the same muscle groups on the same day type thing, but ACTUALLY since NROL stages seem to be based on the idea that you need to switch things up to make good progress, maybe it doesn't matter?
the usual rule of thumb is if you're going to follow a program, follow the program. If you want to make your own program, pick up Practical Programming and do it. Doesn't mean you CAN'T adjust the program but you should talk to someone much more knowledgeable about program design than me.
I don't have NROLFW, what's in stage 2? (NROL for men is different apparently)
NROL4W Stage 2
Workout A:
Front squat/push press
Step up
Dumbell one-point row
Static lunge, rear foot elevated
Push ups
Plank
Cable horizontal wood chop
Workout B:
Wide grip deadlift from box
Bulgarian split suat
Underhand-grip lat pulldown
Reverse lunge from box with forward reach
Dumbell prone cuban snatch
Swiss ball crunch
Reverse crunch
Lateral flexion or
Prone cobra
Interval training 15 min, 1 min hard/2 min recovery
Seems like that would take a LOOOOONG time, doesn't it?0 -
I have asked and yes, ppl say it does take a while in the second stage... imagine the length when you do it with a partner..?0
-
I have a "dumb" question.... could I stay with new rules, but just "add" squats and DLs in the stage 2 plan so I can still keep up on them??
you'd need to ask an expert but my guess is no, only because generally the exercises are split up for a particular reason, like they don't want you to over-tax the same muscle groups on the same day type thing, but ACTUALLY since NROL stages seem to be based on the idea that you need to switch things up to make good progress, maybe it doesn't matter?
the usual rule of thumb is if you're going to follow a program, follow the program. If you want to make your own program, pick up Practical Programming and do it. Doesn't mean you CAN'T adjust the program but you should talk to someone much more knowledgeable about program design than me.
I don't have NROLFW, what's in stage 2? (NROL for men is different apparently)
NROL4W Stage 2
Workout A:
Front squat/push press
Step up
Dumbell one-point row
Static lunge, rear foot elevated
Push ups
Plank
Cable horizontal wood chop
Workout B:
Wide grip deadlift from box
Bulgarian split suat
Underhand-grip lat pulldown
Reverse lunge from box with forward reach
Dumbell prone cuban snatch
Swiss ball crunch
Reverse crunch
Lateral flexion or
Prone cobra
Interval training 15 min, 1 min hard/2 min recovery
Seems like that would take a LOOOOONG time, doesn't it?
Yeah - my workouts started taking longer than an hour in Stage 2 and that's when I called it quits. I'm also too lazy/impatient to remember all the different moves and I'm not fond of bringing a book to the gym with me. Stronglifts was short n' sweet n' simple n' structured!0 -
I have a "dumb" question.... could I stay with new rules, but just "add" squats and DLs in the stage 2 plan so I can still keep up on them??
you'd need to ask an expert but my guess is no, only because generally the exercises are split up for a particular reason, like they don't want you to over-tax the same muscle groups on the same day type thing, but ACTUALLY since NROL stages seem to be based on the idea that you need to switch things up to make good progress, maybe it doesn't matter?
the usual rule of thumb is if you're going to follow a program, follow the program. If you want to make your own program, pick up Practical Programming and do it. Doesn't mean you CAN'T adjust the program but you should talk to someone much more knowledgeable about program design than me.
I don't have NROLFW, what's in stage 2? (NROL for men is different apparently)
NROL4W Stage 2
Workout A:
Front squat/push press
Step up
Dumbell one-point row
Static lunge, rear foot elevated
Push ups
Plank
Cable horizontal wood chop
Workout B:
Wide grip deadlift from box
Bulgarian split suat
Underhand-grip lat pulldown
Reverse lunge from box with forward reach
Dumbell prone cuban snatch
Swiss ball crunch
Reverse crunch
Lateral flexion or
Prone cobra
Interval training 15 min, 1 min hard/2 min recovery
Seems like that would take a LOOOOONG time, doesn't it?
You're already doing squats and deadlifts (just variations on them) so no, I wouldn't add MORE of those to this program. Phase 2 seems to do a lot more like, targetted moves. Like a regular squat works a lot of muscles pretty good, but a front squat puts a lot more of the strain on your quads and a split squat puts a lot more on your hams/glutes so basically what they've done is give you variations that work the muscle groups differently.
And yes it seems like it would take a long time. lawdy.
Honestly, NROL will PROBABLY give you better results in how you physically look. (probably no one wants to hear that). Stronglifts is simpler but its a STRENGTH program at its core, NOT a bodybuilding program. The goal of stronglifts is to get strong and there are a lot of physical improvements to getting strong but the physical improvements are a secondary benefit. NROL is more oriented towards physical improvement with getting stronger as a secondary.
(This is purely based on what I've seen of NROL and my own opinion so take with a grain of salt). Before anyone freaks out that they're doing the wrong program, keep in mind 1) the best program is the one you will stick to and 2) you can switch to a body building program when you are strong and I *think* you'll get much better results if you've got a core base of strength to build off. But what the hell do I know.0 -
Honestly, NROL will PROBABLY give you better results in how you physically look. (probably no one wants to hear that). Stronglifts is simpler but its a STRENGTH program at its core, NOT a bodybuilding program. The goal of stronglifts is to get strong and there are a lot of physical improvements to getting strong but the physical improvements are a secondary benefit. NROL is more oriented towards physical improvement with getting stronger as a secondary.
(This is purely based on what I've seen of NROL and my own opinion so take with a grain of salt). Before anyone freaks out that they're doing the wrong program, keep in mind 1) the best program is the one you will stick to and 2) you can switch to a body building program when you are strong and I *think* you'll get much better results if you've got a core base of strength to build off. But what the hell do I know.
HI tameko2, just wanted to say thanks for that, I came to this group to see if anyone had raised this topic and my questions are already answered! I'm halfway thru stage 4 of nrl4w, and am enjoying the results, but finding the workouts way too time consuming. But I would like to see it though (just to say i did!) and get some aethestic results before switching to SL i believe.
So see you all in about 3 months?!0 -
I finished out NROL4W before moving on to stronglifts and I'm disappointed and bored with stronglifts already. I'm giving it its 12 weeks, but I'll probably go back to NR. I had some impressive results in functional strength and physique improvements with NR, best 6 months I've ever dedicated to exercise.0
-
I'm so tempted to start NROL4W once my Stronglifts program has run its course. But now to figure out what hubs will do while I'm doing that. Plus, my gym doesn't have a lot of space. It has a lot of machines and stations, but not a lot of free space to do much of anything. We have to squeeze in between stuff to do our deadlifts and rows.0
-
I'm so tempted to start NROL4W once my Stronglifts program has run its course. But now to figure out what hubs will do while I'm doing that. Plus, my gym doesn't have a lot of space. It has a lot of machines and stations, but not a lot of free space to do much of anything. We have to squeeze in between stuff to do our deadlifts and rows.
My gym is really tight too--we do our deadllfts and rows in the power cage; there is literally only the 1 olympic bar in the rack 1 on a benchpress, and no room to move it anywhere else.0
This discussion has been closed.