New rules of lifting for Women

cushygal
cushygal Posts: 586 Member
edited December 20 in Fitness and Exercise
Hello all.

I will be starting this program on Monday but I am so bloddy confused on the charts and I cannot wrap my head around what it is I am supposed to do.

In the chart it shows Workout A
Exercise A and each exercise is listed with 8 workouts, so does this mean I am actually doing each exercise(squat for example) 8 times with 2-3 sets of reps per each one.

Thank you for any assistance.

Claudette
«1

Replies

  • ladylu11
    ladylu11 Posts: 631 Member
    bumping because I'm in the middle of reading this too :)
  • zombilishious
    zombilishious Posts: 1,250 Member
    It's the most common confusion with the book. You actually do Stage 1 workouts on 8 different days for a total of 16 days. You start with 2 sets of 15 reps of each exercise but by the end of the stage you are lifting heavier and doing 3 sets of 8 reps.

    So, Stage 1, workout A1 would be:

    Squats - 2 sets of 15 reps
    Pushups - 1 set of 15 reps
    Seated Row - 1 set of 15 reps (remember you are alternating these!)
    Pushups - 1 set of 15 reps
    Seated Row - 1 set of 15 reps
    Step ups - 1 set of 15 reps
    Prone Jacknife - 1 set of 15 reps (another alternating exercise!)
    Ste ups - 1 set of 15 reps
    Prone Jacknife - 1 set of 15 reps

    Here's a great workout log for each of the stages that was posted on the NROLFW book forums. I use it and love it. http://www.jpfitness.com/showthread.php?t=50081

    I'm almost done with Stage 1. There's a NROLFW group - feel free to join us - it's a great resource and place to talk goals/accomplishments/frustrations.
  • cushygal
    cushygal Posts: 586 Member
    Thank you so much!
  • Ely82010
    Ely82010 Posts: 1,998 Member
    bump
  • jessicamiller8884
    jessicamiller8884 Posts: 9 Member
    bump for later as I have this book
  • mrsmerrithew
    mrsmerrithew Posts: 74 Member
    I just finished my 8th A workout... LOVE IT! :o)

    Can't wait to move on to the next phase!
  • cutethang1
    cutethang1 Posts: 239 Member
    bump in the process of reading this!
  • chrissy10taylor
    chrissy10taylor Posts: 127
    bump
  • gcr2012
    gcr2012 Posts: 103 Member
    bump
  • hooma
    hooma Posts: 124 Member
    Also starting on Monday! How do we join the group? I know I'm going to have questions/need support!
  • Jomalone2
    Jomalone2 Posts: 129 Member
    There is alot in the book that is confusing to me. I think I need a New Rules of LIfting for Dummies version.
  • diddyk
    diddyk Posts: 269 Member
    Bump. Currently reading.
  • Mcctin65
    Mcctin65 Posts: 507 Member
    Bumping. Just started the book, too.
  • getsveltEagain
    getsveltEagain Posts: 1,063 Member
    bump!
  • PLUMSGRL
    PLUMSGRL Posts: 1,134 Member
    Also starting on Monday! How do we join the group? I know I'm going to have questions/need support!

    Go to "community", under the blue top tabs there is another row, select "groups", type in the group you're looking for
    (ie New Rules of Lifting For Women), click on "join"

    Have fun!
  • khagador
    khagador Posts: 175 Member
    It's the most common confusion with the book. You actually do Stage 1 workouts on 8 different days for a total of 16 days. You start with 2 sets of 15 reps of each exercise but by the end of the stage you are lifting heavier and doing 3 sets of 8 reps.

    So, Stage 1, workout A1 would be:

    Squats - 2 sets of 15 reps
    Pushups - 1 set of 15 reps
    Seated Row - 1 set of 15 reps (remember you are alternating these!)
    Pushups - 1 set of 15 reps
    Seated Row - 1 set of 15 reps
    Step ups - 1 set of 15 reps
    Prone Jacknife - 1 set of 15 reps (another alternating exercise!)
    Ste ups - 1 set of 15 reps
    Prone Jacknife - 1 set of 15 reps

    Here's a great workout log for each of the stages that was posted on the NROLFW book forums. I use it and love it. http://www.jpfitness.com/showthread.php?t=50081

    I'm almost done with Stage 1. There's a NROLFW group - feel free to join us - it's a great resource and place to talk goals/accomplishments/frustrations.

    Thanks for the site. I'll make sure to look at it when I don't have a filter on.
  • yoovie
    yoovie Posts: 17,121 Member
    bookmark
  • ovege
    ovege Posts: 110 Member
    Bump, I'm glad you asked because I've been thinking the same thing!
  • sculley
    sculley Posts: 2,012 Member
    Bump because I have been thinking about picking it up to read
  • Muddy_Yogi
    Muddy_Yogi Posts: 1,459 Member
    My understanding is that you do workout A then after waiting 48 hours you do workout B and repeat doing up to 3 workouts a week with at least 48 hours in between and you do each workout 8 times( I could be wrong and if I am please correct me) I just stared on Wednesday. I am feeling the workout still today. Debating if I should give myself another days rest or do Workout B tonight and then a light run tomorrow.
  • Barbellerella
    Barbellerella Posts: 1,838 Member
    I'm in phase 2 right now! Blah!!! Phase 1 is so much better!! I miss DLs and squats =(
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    bump since I was confused too lol
  • clairyfairy247
    clairyfairy247 Posts: 425 Member
    Bump
  • agbaeb
    agbaeb Posts: 179 Member
    bump
  • iamladibeast
    iamladibeast Posts: 451 Member
    bump
  • tmpayton
    tmpayton Posts: 148 Member
    bump
  • larene411
    larene411 Posts: 14 Member
    My understanding is that you do workout A then after waiting 48 hours you do workout B and repeat doing up to 3 workouts a week with at least 48 hours in between and you do each workout 8 times( I could be wrong and if I am please correct me) I just stared on Wednesday. I am feeling the workout still today. Debating if I should give myself another days rest or do Workout B tonight and then a light run tomorrow.

    This is my understanding. I think the goal is three workouts a week, with a minimum of one full day of rest between workout days. You switch between workout A and workout B (so Workout A one day, rest one day, Workout B next day, rest one day, back to workout A) until you have completed both A & B eight times each.
  • Pascua_j
    Pascua_j Posts: 67 Member
    Bump, just got my book...
  • Anaconda62
    Anaconda62 Posts: 181
    I did my first work-out yesterday, but the charts are confusing.
  • CharleneExtreme
    CharleneExtreme Posts: 372
    Here's a simplified version of Stage 1, which someone posted on JP Fitness - should help ye get the gist of it!
    Day 1, Workout A:

    Squat - 1 set of 15 reps, Rest 60 seconds
    Squat - 1 set of 15 reps, Rest 60 seconds
    Pushups - 1 set of 15 reps, Rest 60 seconds 9 normal
    Seated Row - 1 set of 15 reps, Rest 60 seconds +2.5
    Pushups - 1 set of 15 reps, Rest 60 seconds 15 cross
    Seated Row - 1 set of 15 reps, Rest 60 seconds done
    Stepups - 1 set of 15 reps, Rest 60 seconds done same
    Prone JacKnife - 1 set of 8 reps, Rest 60 seconds done
    StepUps - 1 set of 15 reps, Rest 60 seconds too easy done
    Prone Jacknife - 1 set of 8 reps, Rest 60 seconds done


    Day 2, Workout B:

    Deadlift - 1 set of 15 reps, Rest 60 seconds (6 at 22.50)
    Deadlift - 1 set of 15 reps, Rest 60 seconds (15 at 20)
    Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds (5)
    Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds (10 chairps)
    Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds (same 15)
    Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds (15)
    Lunge - 1 set of 15 reps, Rest 60 seconds (9 bw)
    Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds (bw)
    Lunge - 1 set of 15 reps, Rest 60 seconds (15)
    Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds (bzw)


    Day 3, Workout A:

    Squat - 1 set of 15 reps, Rest 60 seconds
    Squat - 1 set of 15 reps, Rest 60 seconds
    Pushups - 1 set of 15 reps, Rest 60 seconds
    Seated Row - 1 set of 15 reps, Rest 60 seconds
    Pushups - 1 set of 15 reps, Rest 60 seconds
    Seated Row - 1 set of 15 reps, Rest 60 seconds
    Stepups - 1 set of 15 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 8 reps, Rest 60 seconds
    StepUps - 1 set of 15 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 8 reps, Rest 60 seconds


    Day 4, Workout B:

    Deadlift - 1 set of 15 reps, Rest 60 seconds
    Deadlift - 1 set of 15 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds
    Lunge - 1 set of 15 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds
    Lunge - 1 set of 15 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds



    Day 5, Workout A:

    Squat - 1 set of 12 reps, Rest 60 seconds
    Squat - 1 set of 12 reps, Rest 60 seconds
    Pushups - 1 set of 12 reps, Rest 60 seconds
    Seated Row - 1 set of 12 reps, Rest 60 seconds
    Pushups - 1 set of 12 reps, Rest 60 seconds
    Seated Row - 1 set of 12 reps, Rest 60 seconds
    Stepups - 1 set of 12 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 10 reps, Rest 60 seconds
    StepUps - 1 set of 12 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 10 reps, Rest 60 seconds


    Day 6, Workout B:

    Deadlift - 1 set of 12 reps, Rest 60 seconds
    Deadlift - 1 set of 12 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
    Lunge - 1 set of 12 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds
    Lunge - 1 set of 12 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds


    Day 7, Workout A:

    Squat - 1 set of 12 reps, Rest 60 seconds
    Squat - 1 set of 12 reps, Rest 60 seconds
    Pushups - 1 set of 12 reps, Rest 60 seconds
    Seated Row - 1 set of 12 reps, Rest 60 seconds
    Pushups - 1 set of 12 reps, Rest 60 seconds
    Seated Row - 1 set of 12 reps, Rest 60 seconds
    Stepups - 1 set of 12 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 10 reps, Rest 60 seconds
    StepUps - 1 set of 12 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 10 reps, Rest 60 seconds


    Day 8, Workout B:

    Deadlift - 1 set of 12 reps, Rest 60 seconds
    Deadlift - 1 set of 12 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
    Lunge - 1 set of 12 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds
    Lunge - 1 set of 12 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds


    Day 9, Workout A:

    Squat - 1 set of 10 reps, Rest 60 seconds
    Squat - 1 set of 10 reps, Rest 60 seconds
    Pushups - 1 set of 10 reps, Rest 60 seconds
    Seated Row - 1 set of 10 reps, Rest 60 seconds
    Pushups - 1 set of 10 reps, Rest 60 seconds
    Seated Row - 1 set of 10 reps, Rest 60 seconds
    Stepups - 1 set of 10 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 12 reps, Rest 60 seconds
    StepUps - 1 set of 10 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 12 reps, Rest 60 seconds


    Day 10, Workout B:

    Deadlift - 1 set of 10 reps, Rest 60 seconds
    Deadlift - 1 set of 10 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
    Lunge - 1 set of 10 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds
    Lunge - 1 set of 10 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds


    Day 11, Workout A:

    Squat - 1 set of 10 reps, Rest 60 seconds
    Squat - 1 set of 10 reps, Rest 60 seconds
    Pushups - 1 set of 10 reps, Rest 60 seconds
    Seated Row - 1 set of 10 reps, Rest 60 seconds
    Pushups - 1 set of 10 reps, Rest 60 seconds
    Seated Row - 1 set of 10 reps, Rest 60 seconds
    Stepups - 1 set of 10 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 12 reps, Rest 60 seconds
    StepUps - 1 set of 10 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 12 reps, Rest 60 seconds


    Day 12, Workout B:

    Deadlift - 1 set of 10 reps, Rest 60 seconds
    Deadlift - 1 set of 10 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
    Lunge - 1 set of 10 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds
    Lunge - 1 set of 10 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds


    Day 13, Workout A:

    Squat - 1 set of 8 reps, Rest 60 seconds
    Squat - 1 set of 8 reps, Rest 60 seconds
    Pushups - 1 set of 8 reps, Rest 60 seconds
    Seated Row - 1 set of 8 reps, Rest 60 seconds
    Pushups - 1 set of 8 reps, Rest 60 seconds
    Seated Row - 1 set of 8 reps, Rest 60 seconds
    Stepups - 1 set of 8 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
    StepUps - 1 set of 8 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 15 reps, Rest 60 seconds


    Day 14, Workout B:

    Deadlift - 1 set of 8 reps, Rest 60 seconds
    Deadlift - 1 set of 8 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
    Lunge - 1 set of 8 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds
    Lunge - 1 set of 8 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds


    Day 15, Workout A:

    Squat - 1 set of 8 reps, Rest 60 seconds
    Squat - 1 set of 8 reps, Rest 60 seconds
    Pushups - 1 set of 8 reps, Rest 60 seconds
    Seated Row - 1 set of 8 reps, Rest 60 seconds
    Pushups - 1 set of 8 reps, Rest 60 seconds
    Seated Row - 1 set of 8 reps, Rest 60 seconds
    Stepups - 1 set of 8 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
    StepUps - 1 set of 8 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 15 reps, Rest 60 seconds


    Day 16, Workout B:

    Deadlift - 1 set of 8 reps, Rest 60 seconds
    Deadlift - 1 set of 8 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
    Lunge - 1 set of 8 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds
    Lunge - 1 set of 8 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds
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