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Deadlift modifications
I was petrified of the squat/deadlift portion of Phase One. I finally bucked up and asked a trainer how to properly complete the squats and deadlifts. He told me that at my gym, there are no "bumper weights" to place on the bar for deadlifts and I would be better served modifying the exercise until I built up my strength…
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Want to start, need to buy equipment
Hi all, I'm pretty new here but have just bought the book and am keen to get started! I've realised I definitely need to invest in some equipment if I'm going to be doing this at home (which I will have to). I'm just trying to work out what I need to buy? A barbell (does it need to be Olympic size?) A squat rack for the…
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waiting for my book
Hello Everyone... just looked up this group as I ordered my copy of new rules and should have it Tuesday. I also ordered starting strength. I only have dumbbells here at home and I recently joined a gym but it is women only and I haven't seen anyone doing any sort of heavy lifting there (the one barbell appears not to have…
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I'm about to start supercharged (w/ an injury).
I thought it might be useful to start a thread about my adventures doing NROL Supercharged while I am recuperating from my brachial plexopathy issues. I did NROLFW a while back, and while I enjoyed it, I was a bit tired of how complicated it was toward the end. So once I was done, I started Stronglifts. However, once I…
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Newbie...Starting Sunday
So I'm new to NROLFW. I borrowed the book from the library right now. I plan on starting Sunday with Stage 1 Workout A. Currently I had been doing some weights with my boyfriend but I wanted something a little more structured. I look forward to seeing how this goes. Wish me luck. Also open to any friend requests, or any…
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Bonus Workouts S1
I'm doing the last workout of S1 tonight, and was reading in the book about the final 2 bonus workouts. I'm not planning on taking a rest week (I took enough of them this month). Was wondering if you guys that already finished stage 1 did the bonus workouts on the last day of the final workout or did you do both bonus…
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oof.
that body weight matrix is a little b*tch. I'm still sore and starting the next workout today.
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Buying equipment tomorrow - quick question
Hi all, I got NROLFW from the library, then ordered a copy. I plan to start as soon as I have my equipment purchased. I found the weight bench and rack that I want. I plan to go tomorrow morning to make my purchases. My question pertains to the bar. Everything I have seen says to use an Olympic bar, which I gather is…
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NROLFW
I bought NROLFW a few days ago and have been slowly reading through it. I intend to start this weekend. The only issue is that I have a personal trainer that I see twice a week, and we work mainly on strength training, be it through bodyweight exercises, free weights, or occasionally machines. Is doing NROLFW plus…
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When to add weight?
Just starting this program and I am wondering about when to add weight. Do I try to go up in weight when I repeat the workout?
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Deadlift help
Hi there guys, I'm now half way through stage 1 and just wanted to get some advice on deadlifts. I've been steadily increasing my weight each workout, but now I'm at a point where I'm not lifting that heavy (30kg + bar) but I'm finding it hard to hold my grip for the whole set. I know that grip improves with time but for…
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Wide Shoulders
One thing that he says in the book is that women's measurements do not increase, with the exception of shoulder width. He says that shoulders will inevitably widen. He goes on to say that "it's hard to see any aesthetic or functional downside to having wider, more athletic looking shoulders" However I already have wide…
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How far in before results?
I'm just on day two, so I'm not asking because I'm expecting to see anything yet, but because I'm curious how far into the program you were before you started seeing changes in your body. I have been struggling with a very rapid weight gain recently and it has put me into a major funk, so I'm wondering about how long it…
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back extensions
Hello everyone! I've got a little question regarding back extensions... Or two questions for that matter. We have got these nifty bench things for BE in my gym, so I used them. But how far up/down does the padded bug on the hips have to go? Does it go further up or down the hip bones? I now did it so that my body north of…
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Day three of stage 1- Not sure if I am doing enough
This afternoon will be my third day for Stage 1 so I am doing Schedule A. I did only do 2 sets of the excercises last Friday. 40lb squats and on the rows. those are the only two excericses that included weights for Schedule A. THen Monday I did schedule B and I did 50lb deadlifts 2 sets, 45 for the lat pull downs, and then…
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Question on weight increasing!
I am on stage 1 and I see that my reps go down for my next workout, so I'm guessing I should up my weights... is there a rule of thumb on how much to increase? I don't see it mentioned in the book, what did everyone else feel comfortable with?
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Butt and Thighs
I was wondering if anyone would be able to share with me their results with NROL4W specifically with their butt and thighs. I carry my weight in my butt and thighs. And was hoping that weight lifting would help tone those. I want to gain muscle everywhere, but REALLY hoping to tone those areas. I keep reading posts where…
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nrolfw diet calculator
Hi, I am just trying to adjust my caloric intake. For the NROLFW diet plan calculator, what is the difference between Active Workout and Strenous Work and Work out? What would one of the Stages be classified as? Anyone know?
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Quick! Need a sub for a deadlift
Ok, so tomorrow I won't have access to the gym at work, so I'm going to attempt to do the program at the "fitness center" in my apartment complex. It's a sorry facility, it really is, but I don't have a gym membership right now. Anyway, they have a four-sided cable machine, no free weights, no dumbbells. Does anyone know…
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Caloric Deficit...am I overthinking?
Ok, I've been doing a little research and came across the topic of the caloric deficit. Can someone please explain in very general terms how it relates to my calorie allowance given by MFP? Should I not eat the calories I burn from working out? Is the deficit built into my calorie allowance or do I need to do some math?
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Show me your Before and After NROLFW
I will love to see some before and after photos for this program. I have searched the forums with no results.
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Seated row at home??
Just wondering how I can do the seated row at home is there anything I can do to modify it? I have everything else at home but nothing to be able to do this.
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Stats for stage 1
Squat: Starting 40lbs End 100lbs- 60lbs upped Deadlift: 40lbs 110lbs - 70lbs upped Shoulder Press 20lbs 40lbs- 20lbs upped Pull down 55lbs 85lbs- 30lbs upped Lunge 20lbs 50lbs- 30lbs upped Seated row 35lbs 85lbs - 55lbs upped I love liffting I am so glad that I found it. It is becoming a passion and maybe alittle obsession…
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Two calorie counts and mfp
Another newbie reading the book. So, I have my calorie counts for workout and non-workout days (1836 and 1575). How do you keep track of that in mfp? Do you manually change it for each day? I'm not aware of being able to use different counts for, say, MWF vs TThS. What do you do? Thanks!
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Getting "bulky"
So, I'm in Stage 4 right now and still working out the right balance of calories, cardio, and lifting. (I think I've finally figured it out...hurray!) I truly love lifting and what it's doing for my body for the most part, BUT I'm starting to feel like some areas are beginning to look bigger/more muscular than I'd like.…
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Newbie
Ok, so I just got the book and I'm ready to start the program. I <3 to lift but wanted a good guideline to follow. I am confused about Stage 1. I get that you rotate A & B and the number/alternating sets thing. But it says on page 140 Stage 1 Workout A -squats page 157 do workouts 1,2,3,4,5,6,7,8. So am I supposed to try…
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I ENTERED THE WEIGHT ROOM!!
So, after buying the book a couple of weeks ago, reading it and making sure I pretty much had the first two workouts memerised, this morning I took the plunge and stepped foot in the weight room!! I've been so intimidated, especially as it's such a segregated part of my gym but I got there as the gym opened, set up the…
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Thoughts on Cardio
Hey all. I would like to get an idea of what most people are doing about cardio. I know the book says not to bother, that it's not necessary, that endurance training runs counter to the idea of strength training. I know a lot of people don't like cardio and so don't do it either way. And I totally agree that if it's just…
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NROL4W Friends
Hi, I'm new to NROL4W but been on MFP a while, I'd like some lifting friends please if anyone would like to add me - I'm a daily MFPer but I don't post too much in the forums as I use the app, so you can be assured of some support. Good luck with all your goals, and those posting progress pics thank you - its a real…
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New to the group, but excited for lifting!
Hi all, I've been playing around with weights for a few months now and decided to commit to an actual program. This is the one I picked. I just finished week 1 of stage 1 and am looking forward to pushing ahead. Cheers! :drinker: