The New Rules of Lifting for Women

Got through my first workout. Liked it but I'm so ingrained to do SO much that I felt I left being half done. He addresses the fact that a lot of the things we do are wasted time and energy so I'm banking on that with this program!

You should feel it today. Plus, the program gets longer...a lot longer! Stage 3 workouts are 75 minutes for me. I think he wants to ease into it.

Also don't make the mistake I did when I was first lifting...you should be struggling to walk out of that gym, even if it was only 30 minutes. When I first started MFP weights were still something I thought of as a bonus after cardio and it took me a while to learn to push myself appropriately in the weight room.

I started with *this* program yesterday, but I was still majorily sore for my regular routine from Monday so I was struggling out of the gym, I just don't know how much was from the actual workout! But I couldn't possibly have done more weight and gotten in all 15 reps so I feel pretty good about my start off weight choices.

But, how much "extra" activity did you do on your off days -- espeically in the first stage? I don't want to interfere with recovery but I also don't want to miss out on anything I can do extra, either. I'm definately not doing anything today (strenuous at least) because between Monday and yesterday, I'm super sore. I mean, I still have a 2 yr old and a 3 yr old I have to lift off the ground!

If there is something that you do regularly (like running) then you could still do this but don't feel that you have to add it in at this point.

I started with *this* program yesterday, but I was still majorily sore for my regular routine from Monday so I was struggling out of the gym, I just don't know how much was from the actual workout! But I couldn't possibly have done more weight and gotten in all 15 reps so I feel pretty good about my start off weight choices.

But, how much "extra" activity did you do on your off days -- espeically in the first stage? I don't want to interfere with recovery but I also don't want to miss out on anything I can do extra, either. I'm definately not doing anything today (strenuous at least) because between Monday and yesterday, I'm super sore. I mean, I still have a 2 yr old and a 3 yr old I have to lift off the ground!

Good for you! Sounds like you're on the right track.

I shoot for 1-2 extra sessions outside of the program (I have through most stage). I am not a huge cardio lover so I don't miss being on the treadmill for hours but I still like a run or circuit session a few times a week. Mostly, just listen to your body. You want to feel fresh for lifting, that's your first priority. If you can do extra sessions and still have that, great. Otherwise, keep it low key. Perhaps try a week or two without extra sessions just to see how that feels and slowly add it back (similar to what I did).

You're right. I think I'll go a couple of weeks without, then add back and see how it goes. Thanks for the help!

BUMP

Might need this soon!

One more question, with the prone jackknife, does he make that progessively harder as the program goes on? The 8 per set felt too easy. Thank goodness I had to pray to get through the 15 step ups or I would've added more.

As far as I know the prone jackknife doesn't have a harder variation but it gets harder as the reps of it get higher after the rest of your workout does too. I would also make sure you are doing it correctly (I wasn't at first)

After I did them, I wasn't sure either so I watched about 5 youtube videos and as awkward as I felt, I'm pretty sure I was doing it right.

I was wondering if I could sub hack squats for regular squats? My gym doesn't really have a squat rack and I'm afraid when I start squatting pretty heavy, I won't be able to get the bar up and over my head safely.

One more question, with the prone jackknife, does he make that progessively harder as the program goes on? The 8 per set felt too easy. Thank goodness I had to pray to get through the 15 step ups or I would've added more.

As far as I know the prone jackknife doesn't have a harder variation but it gets harder as the reps of it get higher after the rest of your workout does too. I would also make sure you are doing it correctly (I wasn't at first)

After I did them, I wasn't sure either so I watched about 5 youtube videos and as awkward as I felt, I'm pretty sure I was doing it right.

I was wondering if I could sub hack squats for regular squats? My gym doesn't really have a squat rack and I'm afraid when I start squatting pretty heavy, I won't be able to get the bar up and over my head safely.

Hmmm. that's a tough one. You're right, you need some sort of rack, if you have clean everything you squat you will be very limited. Do you have smith machines?

Yeah, that may be my best option.