New rules of lifting for women

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  • Posts: 35 Member
    B
  • Posts: 8,329 Member

    You're right, yes, and some say Mehdi stole his entire schtick from Wendler. I'm just pointing out that NROL is still shooting for higher reps, whereas the entire mindset of 5x5 is different--it's the goal, not the backup plan. Regardless, NROL just has a dang lot of different split routines; that takes a lot of time.
    yep.. the biggest drawback is that everything after stage 1 takes so much time. stage 1 took me anywhere from 25-40 minutes as the weeks went on.. stage 2 about 45- 60 minutes, stage 3 is about the same. i started going to the gym twice a day because i like being able to do 30 minutes of cardio on days and spend some time in the whirlpool the days i lift and i just dont have the mental strength or patience to spend 2 hours a day in the gym at one time.

    besides that i generally like 90% of the exercises, but some of the moves i absolutely loathe (ie reverse lunge with forward reach, 1 pt DB row, 1 legged romanian deadlift). i'd rather work on my balance during yoga and use my lifting time for strength gains.

    ok hopefully i havent dissuaded anyone from trying it out with that :laugh:
  • Posts: 3 Member
    I have just got this book...

    I really need help on the programme? i think i am being really dim and probably not looked at it long enough but i don't get the work out programme for stage 1 at all....

    Can anyone guide me..

    Thanks..
  • Posts: 170
    send you a mail ;)
  • Posts: 3 Member
    Thanks!
  • Posts: 3,138 Member

    yep.. the biggest drawback is that everything after stage 1 takes so much time. stage 1 took me anywhere from 25-40 minutes as the weeks went on.. stage 2 about 45- 60 minutes, stage 3 is about the same. i started going to the gym twice a day because i like being able to do 30 minutes of cardio on days and spend some time in the whirlpool the days i lift and i just dont have the mental strength or patience to spend 2 hours a day in the gym at one time.

    besides that i generally like 90% of the exercises, but some of the moves i absolutely loathe (ie reverse lunge with forward reach, 1 pt DB row, 1 legged romanian deadlift). i'd rather work on my balance during yoga and use my lifting time for strength gains.

    ok hopefully i havent dissuaded anyone from trying it out with that :laugh:

    Yes, since I workout with a partner, and our gym only has 1 power rack (it gets busy and sometimes you have to wait to get back over to the rack after you left to go use the pulley or do step-ups or whatever), by the end of Stage 1 we were in there well over an hour. Once you include the warm-up (we do 10 min on a spin bike and a few other exercises) and a 10-15 min stretch at the end), we were between 1:45 - 2:00.

    We are now amazed how fast we are in and out after our 2nd "official" SL workout (50 minutes including warmup/stretch), but DANG those pendlay rows! holy smokes! You grab the rack and complete everything there, BOOM! No walking to another part of the gym and coming back to find it occupied.

    Anyway, as I said originally I do greatly appreciate NROL4W for getting me started, and I definitely learned a lot from it. Obviously, it works and the results you can see in people's photos on here are impressive.

    Even prior to completing Stage 1 I had my own NSV at Target (in the dressing room trying on shirts--they have full length angled mirrors so you can see your back), and DANG! I HAVE MUSCLES!!!! :laugh:
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