-
It didn't kick my butt
I did stage one workout A3 today and found that it didn't kick my butt as much as it was. I was still working hard and upped my weights a bit today but I didn't walk away from it feeling like I had worked to my max. I was thinking that now might be a good time to introduce some cardio back into the game once or twice a…
-
Why did you choose NRol4w?
Why did you choose this particular program over other out there, like StrongLifts? I would like to start one in a couple of weeks but can't decide which one to start with.
-
Physical Copy of NROLFW
Hola! I finished reading NROLFW, but I have it on e-book and so the workout plans are confusing me with the way they are coming up. Does anyone have an easier copy online? I know I switch off workouts, but when do I add the extra ones in? SO confused. Thanks! :flowerforyou:
-
Just a few questions...
To do this program do you need a gym? Like what types of weights/machines do you need access to in order to complete the full program? I am interested in doing it but have limited access to a full gym as I live in a very small town. Also how long is the program? Or does that depend on how fast you personally progress? Is…
-
Dismounting from prone jackknife
Watching me dismount from prone jackknife has to be one of the most embarrassing things to ever happen in my gym....and about 10 years ago I fell off a treadmill in that very gym because I was laughing so hard at a Will and Grace episode. I'm pretty sure this tops eating it on the treadmill although that was quite…
-
Stage 1 Results - no huge changes, but loving it!
So I finished Stage 1 on June 7 and had my rest week. I've started Stage 2 this week and I thought I'd post some of my progress pictures (although they look pretty much the same to me) and strength results. I love the program and lifting is so much more interesting than cardio, but getting up at 5 AM is so hard! I'm…
-
Finished stage 1 (with progress pics)
Hey everyone well I finished stage 1 a couple of weeks ago and have been away for two weeks so finally got round today to taking some progress pics :0) My stats are as follows starting at 123lbs Now 125lbs Calf 13.5" No Change Thigh 21" ~ 21.5" +.5" Hips 36" No Change Navel 33" ~ 31" - 2" Waist 27.5" ~ 26.5" - 1" Underbust…
-
My gym has no swiss ball
Hello everyone ! I'm currently doing the first stage from the book, but my gym is lacking some of the equipment. For starters, it has no swiss ball so I cannot do any of those abdominal exercises. Do you have any suggestions on what I could replace them with ? Thank you !
-
Starting Today...Have some questions!!
Hi, I have been himming and hawing over starting NROLFW for a while now, but I am so so excited to start today. I have a couple of questions tho: 1. I have been lifting with another program for a while but it has been higher reps and lower weight, how will I know if something is too light? I am worried about not lifting…
-
Ok - i'm stressing
I really want to do this program and I have done workouts A&B once each and really enjoy it. The thing that I keep panicking over is that I still have about 30lbs to lose and I want it gone, like yesterday. At least I want to look likes its gone if you know what I mean. Is this program really going to help me do that? Has…
-
Stage One Results
Finished stage one and took my week off. I finished with Deadlifts at 100lb Squats at 70 (But I need to work back up and work on my form. I get above 70 and my knees start getting weird) Lat Pulldowns at 70 Seated Row at 130 Step ups at 40 Lunges at 40 Shoulder press at 40. Ball Crunch with a 20lb plate. And Prone Jack…
-
Losing and gaining the same 2 pounds
I am on workout 6A stage 1, so I've been at this for nearly a month. I keep gaining and losing the same 2 pounds over and over again. It's very frustrating. I know this doesn't seem like a lot, and I shouldn't freak out. At 174 pounds, though, and only 5'4"I still have a lot to lose to be at a healthy, comfortable weight.…
-
best way of squatting without a squat rack
My gym doesn't have a squat rack. Is it better to squat with a barbell - but because you've got to lift it over your head it's not going to be as big as you could squat - OR squat using heavier dumbbells?
-
How long does stage 2 take you?
I am starting stage 2 this evening. I normally do my workouts in the morning, but I like to give myself extra time the first time I do a set of lifts so that I can work on just figuring things out, as well as form. I've heard that stage 2 workouts are a lot longer than stage 1. How long does it take you to do a stage 2…
-
What's your experience?
I haven't started this workout yet, I borrowed the book from the local library, but I'm thinking if this is something I want to do I should own the book myself. I'm really enjoying learning about my body and my muscles but it's just about time to get started on the work out. So basically my question is for those who have…
-
Newbie Question - Step Ups
Hi, I started NR's today and loved every second, walked out of the gym and my first thought was 'I can't wait till Tuesday' (next gym sesh) One thing I was a little unsure of was the amount of reps on the step ups. I know you do one leg at a time but, do I do 15 on the left (weakest) then 15 on the right, rest 60, prone…
-
Help! I can't do prone jackknife
Today is the first day of NROL4W for me. I had no problems doing the other exercises. I had to modify the push ups to do them though. I cannot do the prone jackknife moves. I struggle to keep my balance on the ball. Very frustrating!! What can I do??
-
What do all of you eat?
I'm just now getting into the whole idea of heavy lifting and don't even know if I can start yet I'm almost 4 months pregnant so I'll check with my ob before starting and may have to wait until I have this baby but, this is mostly for after baby anyway, what do all of you eat? Sometimes I don't have the most wonderful diet…
-
Deadlift question
I read up on good form for a deadlift and it is recommended the feet go under the bar. My problem is that I am quite short (5'2") and I am using only a 14lb bar with a teeny weight on the side - so the bar is barely off the ground (like it is when they have the huge plates as weights) - I could squeeze my feet under…
-
stage one gains
This is overdue. But I have been SO busy! Last week I finally finished stage one of NROLFW! Yayy!! Final stats: Squats: 65-->155 Deadlifts: 65--->155 Seated row: 55-->85 Lat pull down: 55-->85 Shoulder press: 15-->25 Push-ups: 15 (sometimes 20) regular--> 15 NOSE TO FLOOR EVERYTIME. (sometimes 20) Step- ups: 20lbs (each…
-
Gloves or no gloves?
I'm in the middle of Stage 2 and notice that I'm starting to get some gnarly looking calluses on my hands. I don't wear gloves now, but I'm beginning to think it may be a good idea. OTOH, I want to improve my grip strength as much as possible.
-
Still sore from Stage 1 workout A1 - should I do B1 today?
Hi everyone! I just started this program on Wednesday and loved my first workout. I've done some weightlifting in the past (somewhat heavy, but very targeted muscle movements), but this routine had my heart rate up and I was sweating like crazy (almost as much as I do on a 2-3 mile run). I was planning to do workout B1 on…
-
How to set lifting goals?
I would like to have something in mind to work towards other than just weight loss. How have you New Rules ladies set goals in lifting? For instance, is there a certain % of body weight to shoot for for deadlifts, squats, etc? I want to be able to know how well I am doing by some kind of standard.
-
Feeling silly with my first few attempts at NROL4W
So I got the book, I read it, I studied the workouts, I was pumped and ready. I got to the gym and some jerk left big giant weights on the barbell. Try as I might I could not get those darn things off and no one was willing to help me (my gym is filled with obnoxious meat head bros and cardio bunnies. And no I can't switch…
-
Stage 1 Question
When you just start, are you doing just 2 sets of each? I know somewhere in the book he said it's ok to do 2-4. It just seems like such a short workout doing only 2 sets.
-
Stage 2 Results with pictures - wohoo!
To encourage myself and those lovely ladies working through this program..I'm pretty happy with my Stage 2 results. Pretty much lost the weight I gained in Stage 1. Didn't lose many inches, but the pictures show a difference for me. Beginning (4/1/13) Now (6/8/13) Difference Weight: 159 lbs 159.8 lbs +.8 Triceps: 13 13 0…
-
Too much?
I have 3 more workouts left to stage 3. Loving the program so far :-) Next week I start a stretch of night shifts (3-4 shifts a week), which are typically slow (at least much slower than day shift!) While I know I shouldn't do lifting other than the program (I do cardio on 2 of the 4 off days) would it be too much to do…
-
How Do you count reps on lunges?
I'm still confused on this.... When you do lunges, do you do all reps on one leg on first set then all reps on the opposite leg on the next set, or do you alternate your lunges until you reach 15 in each set? Same with step ups?
-
UK book NROL4W
Where did you get your book from and how much did it cost you? The only place I could find is amazon and it costs £40!!:noway: ($60 if anyone is interested). It is a bit expensive for a book, isn't it?
-
The Rest Week
I am yet to start the program and plan to get started at the end of the month. My questions is, as I am already currently doing a resistance/weight training program and have been for about 6-7 wks should I take a rest week before I start the program. The program I am doing at the moment is 3 sets of supersets, 3 circuits…