New rules of lifting for Women

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cushygal
cushygal Posts: 586 Member
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
«13

Replies

  • ladylu11
    ladylu11 Posts: 631 Member
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    bumping because I'm in the middle of reading this too :)
  • zombilishious
    zombilishious Posts: 1,250 Member
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    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
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    Thank you so much!
  • Ely82010
    Ely82010 Posts: 1,998 Member
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    bump
  • jessicamiller8884
    jessicamiller8884 Posts: 9 Member
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    bump for later as I have this book
  • mrsmerrithew
    mrsmerrithew Posts: 74 Member
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    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
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    bump in the process of reading this!
  • chrissy10taylor
    chrissy10taylor Posts: 127
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    bump
  • gcr2012
    gcr2012 Posts: 103 Member
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    bump
  • hooma
    hooma Posts: 124 Member
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    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
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    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
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    Bump. Currently reading.
  • Mcctin65
    Mcctin65 Posts: 507 Member
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    Bumping. Just started the book, too.
  • getsveltEagain
    getsveltEagain Posts: 1,063 Member
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    bump!
  • PLUMSGRL
    PLUMSGRL Posts: 1,134 Member
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    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
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    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
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    bookmark
  • ovege
    ovege Posts: 110 Member
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    Bump, I'm glad you asked because I've been thinking the same thing!
  • sculley
    sculley Posts: 2,012 Member
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    Bump because I have been thinking about picking it up to read
  • Muddy_Yogi
    Muddy_Yogi Posts: 1,459 Member
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    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.

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