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I'm not sore at all after W1D1.
:/ I've been lifting (lower weight and higher reps) in a Group Power class at the gym. I've been doing this for about a month. I did week 1 day 1 workout (squats, rows, pushups, stepups, jack knives)... and I kept waiting to get sore and I'm really just not. Should I be using more weight? The trainer who helped me with the…
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What did you guys do after?
Hey vive not been to active in this group but I'm curious as to what you guys progressed onto after nrolfw? I'm thinking of starting up super charged in a few weeks having finished nrolfw (kinda doing 5×5 till my cut has finished atm) I've had great results with nrolfw but wondering if I'm just trying to play it safe by…
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Rest Periods?
I am in Phase 3 of NROL4W, and I seriously love it. I did Stronglifts for a year and got bored - I love that the NROL4W workouts change so frequently. My question is about rest periods. In Phase 3, the rest periods are 105 seconds. For a lot of the lifts, this seems reasonable and I usually feel I need that amount of rest.…
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Results
Any of you who have been at this a while feel like posting pictures of your results for inspiration?
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How do you log your exercise for a supercharged workout?
The "weight training" seems too low, I started using "circuit training" but then I started gaining weight so it might be too high... Doing my third workout in Basic Training 3 today, I love this program!
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12 week challenge for 2015
Ok! We're going to start a new 12 week challenge! We can each pick our own goals- fitness, weight loss, body fat reduction, muscle building, strength gains, workouts/week... Come one, come all! Lets start the new year off with a bang!!
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New- need lifting and calories help please
Hi all! I am hoping to get some advice from those that are where I want to be in term of eating and lifting. I am 5'4" 144 lbs, 25% BMI and 28% BF. I have 7 weeks before a wedding and want to get to (and permanently maintain) 128 lbs and 20% BF. I currently eat between 1200-1450 calories each day. Mainly all clean, with…
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Workout Techniques
Hello! I've been reading about this for quite sometime and found many helpful resources for getting started and obtaining the workouts without having to actually buy the book. I just wanted to focus on the basics. I'm wondering if there is a site or resource that demonstrates the correct techniques of each exercise? TIA.
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Started 16th March 2015 - Anyone else?
Hi, I just started today, really enjoyed the first workout! Anyone else just starting?
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Just started. deadlift troubles.
Anyone else have trouble perfecting the deadlift? I've only done it twice but its killing my back. When i went to do the excersise last night it hurt my back way too much. I guess maybe I should lower the weight I'm using until I perfect the form. Any suggestions on getting it right?
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How long do the work outs take you?
I feel like I'm completing the workouts too fast (doing something wrong) and so I'm adding some extra reps at the end(not sure if that's a good idea) So....out of curiosity how long are you spending hitting the weights for this program?
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Prone Jackknife tips or help?
Hi I started stage 1, now I have done couple of workouts, and I really face a problem in doing the Prone Jackknife! every time I keep trying but it always becomes hard for me to perform it. Anyone has tips on how to do it properly?
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Partial Squats
Just started Stage 3 and I have a question about the one-legged partial squats. Would it be a terrible idea to switch them for pistol squats instead? I find that only going down part of the way is uncomfortable, and I get more of a workout doing pistol squats instead. Is there some kind of benefit to doing partials instead…
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Starting Supercharged Today. What's your warm-up? Do you do RAMP?
Usually I just stretch for 5 - 10 minutes and then I do a set with just the bar before each exercise, but I'm going to try the RAMP stuff today.
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Calorie Question
I'm planning on starting Stage 1 next weekend when I'm done writing my midterm exams. I started using MFP again two weeks ago to help me track what I'm eating. I haven't made any changes...other than tracking stops the mindless munching lol. I average 1300-1400 calories a day and I do eat a little extra when I work out…
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Calorie intake seems ridiculous
I just got my NROL4W on Saturday and am almost done reading it. I decided I should change my calorie goal on MFP since he says to eat more. MFP set me at 1700 to lose .5 lbs a week. I'm 224 and am 5'06" and 30 years old. I don't really care so much about my goal weight, I had decided at 130, but I've decided I rather lose…
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Deadlift confusion
Did my first set of deadlifts this morning and I'm a bit confused on something. First of all, I don't feel like I'm doing them right, however after reading the other thread by AndreaWhite611, I am going to do as suggested and raise the barbell b/c I'm not up to the 45 lbs of plates yet. So I think that will help me…
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Where is a Stage 1 thread?
I'm looking up at the threads under Announcements and I see one for all the stages but Stage 1. Is there one? If so, can someone send me the link? Thanks so much!
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Anyone just starting out? I have a question about Step Ups...
Hi all! I've just started Stage 1 today (I've been doing my own routine for a few weeks but decided to dive into NROLFW) and I'm wondering how do you do your step ups? Do you do 15 reps on the right leg, rest for 60 seconds, and then 15 reps on the left leg, rest 60 seconds and THEN switch over to the prone jackknife? Then…
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Starting over at stage 1 but I need a Stage 3 solution?
I went through stage 1 and 2 earlier this year. I loved it - I mean....really, really loved it. I hit stage 3 and busted. It was so complicated and time consuming and I wasn't feeling the love at all. I switched to SL, but I don't love it at all. I am starting at Stage 1 again. What should I do when I get to Stage 3? Can I…
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Getting back on board
Hey guys I had started nrol4w last year but when I had my gallbladder out in October I had a forced resting period of 6 to 8 weeks that became a 4 month break. I had got through stage 4 before my break and I really don't want to go all the way back to the start. Any suggestions on the best way/stage to get back into it?…
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NROL4W + Half Marathon Training?
Once I finish Insanity Max 30 in a couple of weeks I have to start training for my first half marathon in May. However, I'm also really interested in starting to lift heavy for the first time. Is it possible to do both? How many net calories should I consume to lose fat? I realize training for a half + starting to lift…
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Can anyone give me advice on working this in?
Hello everyone. It's been great reading all the posts in here. I have bought the book and I am excited to start. The problem is i don't want to give up the excersise I am already doing and im not sure they will work together. Currently i am doing group power 3x week (its a weights class put to music, relatively low weigh…
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Starting Nov 1
Anyone else starting NROL4W Stage 1 in November? I'd love a buddie :)
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just starting out
I just switched from Stronglifts 5x5 to the NROLFW and have completed workouts 1A & 1B, so far I love it and it is so much more challenging than Stronglifts was for me. Anybody else just starting Stage 1?
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lift breasts
Good morning! So over the last two years, I have lost 25 pounds. Since high school I was 150, and a swimmer. I've always worn a 34D, and before I lost the weight, of course they were fuller and perkier. Now, I still fit in to a 34D, but they are deflated. I am very self conscious about it, even though my boyfriend doesn't…
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Need more friends that lift!
The first time I got into the weight room is when I got the New Rules of Lifting book. I was scared to death. That was over 2 years ago. I love lifting! Cardio is so boring to me now. Looking for some new friends that have the same interests so we can motivate each other. Feel free to add me as a friend if you are a fellow…
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Starting Monday Jan 12th
Anyone have any tips for starting Stage 1? I have been doing circuits for awhile along with StrongLifts. This program looks simple and like it will produce results. I am excited to start and see the results. It will be hard for me to not do as much cardio and make sure I give myself proper rest days, but I believe it will…
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Positive Changes
I have been following NROLFW for about 3 weeks now, prior to that I was doing Stronglifts 5x5, and I have to say I have seen more positive changes in my body in the past 3 weeks than I have in the past year and a half of dieting and exercising. I no longer have to pray, wiggle and squeeze into my workpants that I…
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Building my home gym
Hey all. I just got the NROL4W book and I am excited to get started. I have been adding equipment to my home gym and I am now on the market for a power rack. At my local new & used sporting goods store, Play it Again Sports, they have 2 options. The first option is a used power cage that has the lat pulley system. It comes…