New Rules of Lifting for Women

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mississippi_queen
mississippi_queen Posts: 483 Member
in Fitness and Exercise
Okay so I bought the book, I've been reading the book, and I find myself a bit confused. I'm not dumb by any means but I am finding it very difficult to read and comprehend everything in this book. Is anyone else the same way? I want to start this but i'm not really sure where to even begin. Is anyone else out there like me? If so let's be friends and try and figure this out together.

Replies

  • ATLMel
    ATLMel Posts: 392 Member
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    Try searching under groups and you'll find plenty of people doing this.
  • mississippi_queen
    mississippi_queen Posts: 483 Member
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    Try searching under groups and you'll find plenty of people doing this.

    Yeah I already did this.... Thanks tho
  • bizco
    bizco Posts: 1,949 Member
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    Just like any other instructional book or textbook, try highlighting the important & relevant information. The book contains a lot of filler and other bullsh!t that you can just ignore. Finish reading the book in it's entirety and then posts specific questions about what you don't understand.
  • deninevi
    deninevi Posts: 934 Member
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    What is the confusing part? I finished the program couple of months ago and it did wonders to my body! Loved it!
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
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    Can you tell us what you find confusing?

    The workout sheet took me a second look once you understand the system, it is really easy
  • mississippi_queen
    mississippi_queen Posts: 483 Member
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    Well for starters I'm trying to figure out what to do on each work out. The chart is not really clear to me.
  • thomassd1969
    thomassd1969 Posts: 564 Member
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    I had the same problem with understanding what and when. look under the group postings it helped me alot
  • wickedcricket
    wickedcricket Posts: 1,246 Member
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    hm. is there a movie?
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
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    Well for starters I'm trying to figure out what to do on each work out. The chart is not really clear to me.

    Ok

    You start with session one

    Session1 workout 1A on monday for exemple
    Session 1 Workout 1B on Wednesday
    Session 1 workout 2A on Friday

    The week after

    Session 1 Workout 2B monday
    Session 1 Workout 3A Wed
    Session 1 workout 3B on friday

    Clear?
  • thomassd1969
    thomassd1969 Posts: 564 Member
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    Well for starters I'm trying to figure out what to do on each work out. The chart is not really clear to me.

    sent you an email
  • Vespyr
    Vespyr Posts: 111 Member
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    It is confusing! I googled it and the book has its own forum/support network.

    Anyway there are 2 workouts in stage 1. A and B

    1st day - Workout A
    1. Squats (Do 2 sets)
    2a. Pushups (Alternate sets with 2b - eg. 2a, 2b, 2a, 2b done)
    2b. Rows
    3a. Step ups (Alternated with 3b - 3a 3b 3a 3b done)
    3b. Prone Jacknife

    That's it for day 1. Set up the next day for workout B the same way. Just alternate between workout A and B every 2 days or whatever.
  • AlsDonkBoxSquat
    AlsDonkBoxSquat Posts: 6,128 Member
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    Try searching under groups and you'll find plenty of people doing this.

    Yeah I already did this.... Thanks tho

    This is a common concern, there are some useful links in this group to help, and some awesome women to ask questions to: http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w
  • teenytinii
    teenytinii Posts: 90 Member
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    i just bought the book this weekend but havent been able to read any of it it!
  • terraskye
    terraskye Posts: 370 Member
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    Oh my gosh I'm glad someone ask these questions...I'm not finished with the book but I was confused too where/how to start. I plan on starting Phase 1 on Monday.


    That being said if anyone in Edmonton AB is doing this program and wants to barter for some real life help with it I'd jump all over it:) My building has lifting equipment but it still intimidates me :blushing:
  • christinehetz80
    christinehetz80 Posts: 490 Member
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    I "liked" the facebook page and asked the author for help because I too was confused...he directed me to the website for downloadble worksheets and that felt like the "aha" missing component. COMPLETELY helped me understand and structured the workouts for me. The worksheets give you the full schedule, but lets you customize by choosing which one you want to do. I also joined the facebook group for new rules of lifting for women the community is VERY Helpful!
  • bsinno
    bsinno Posts: 358 Member
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    i read over the nutrition stuff about 3 times because i didn't want to just understand it, i wanted to absorb it all so i can put it into practice.

    i work out was a little hard at first b/c it seems like so much! so i just worked on stage 1 and ignored the rest. there are 2 workouts that you alternate so you never do the same series back to back (with a day of rest in between). each chart is its own full work out.

    DAY 1:
    all sets of squats
    alternate set of push-ups & seated rows
    alternate sets of step ups and jackknife

    DAY 2: Rest

    DAY 3:
    all sets of deadlift
    alternate the sets of shoulder press and lat pulldowns
    alternate sets of Lunges & ball crunches

    Repeat...
  • deninevi
    deninevi Posts: 934 Member
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    Well for starters I'm trying to figure out what to do on each work out. The chart is not really clear to me.


    Stage 1 goes like this:
    If you work out 3 days a week, let's say M,W,F: first week you do M-A, W-B, F-A. Second week you do M-B, W-A,F-B. And you go like this until the end.

    Work out A 1:
    Squat- set 1, 15 reps , rest 60 sec

    Squat-set 2, 15 reps, rest 60 sec.

    Push up-set 1, 15 reps, rest 60 sec

    Seated Row-set 1, 15 reps, rest 60 sec

    Push up- set 2, 15 reps, rest 60 sec.

    Seated Row-set 2, 15 reps, rest 60 sec.

    Step up-set 1, 15 reps, rest 60 sec

    Prone jackknife-set 1, 8 reps, rest 60 sec

    Step up-set 2, 15 sets, rest 60 sec

    Prone jackknife-set 2, 8 reps, rest 60 sec.

    For Workout A2 you go the same way, A3 and A4-12 reps, A5 and A6-10 reps, A7 and A8-8 reps. The Jackknife goes, 8, 10, 12, 15 reps only.

    For Workout B1:

    Deadlift- set 1, 15 reps, rest 60 sec

    Deadlift-set 2, 15 reps, rest 60 sec

    DB Shoulder Press-set 1, 15 reps, rest 60 sec

    Wide-grip Lat Pulldown-set 1, 15 reps, rest 60 sec

    DB SHoulder Press-set 2, 15 reps, rest 60 sec

    Wide-grip Lat Pulldown-set 2, 15 reps, rest 60 sec

    Lunge-set 1, 15 reps, rest 60 sec

    Swiss-ball Crunch-set 1, 8 reps, rest 60 sec

    Lunge-set2, 15 reps, rest 60 sec

    Swiss-ball Crunch-set 2, 8 reps, rest 60 sec

    You follow the reps for B the same way as A wokrouts.

    Stage 1: you do 8 A workouts and 8 B workouts, so that makes 16 workouts total. If you do them 3 times a week, you will be done in 5 and 1/2 weeks. If you do them 2 times a week, you will be done in 8 weeks. Plus at the end there are 2 special work outs- one A and one B, so that will give you a half week or a week more.
    Hope this helps!
  • Lambert310715
    Lambert310715 Posts: 3 Member
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    Hi

    I have just got this book and hte workout page of stage 1 has completely confused me :(

    Can anyone help or point me in the right direction? i really want to start this

    Thanks!
  • angelavarney
    angelavarney Posts: 3
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    That was super helpful!!! Thank you!!

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