- Missed a workout this morning...thoughts?
- Next routine
- Hypertrophy 2 Question
- just started FL1, question on rotational lunge
- Front Squat Questions
- I've finished...What Should I do now?
- Deadlift Question
- Too much for one morning?
- I got sick during Break-In!
- Protein shake during week off?
- how important are the rest periods?
- Home Gym Question
- training plans as PDF
- New here...have a question
- Deadlift Question
- been a while
- I'm not sure if this is a good idea or not
- Layoff and adaptations
- Doubt
- How much weight increase?
- Exit Break-In, Enter FLI
- Substitutions for Deadlifts (and maybe squats?)
- H2-Cable Row
- sub for step ups?
- confused about the layout of hypertrophy I, help!
- Done
- how long does each program run?
- Dynamic Lunge?
- Recovery Time
- Which program next?
- Squat options?
- Is it OK to extend a program 1/3 longer than outlined in the book?
- Strength II Order of Exercises
- Substitue for Bulgarians- FL 1
- HIIT vs Met Overdrive?
- Hypertrophy III
- question for the hypertrophiers!!
- New here
- Break in B
- Deadlift Shrug
- first timer...intro and question
- Hypertrophy ?
- View points are always different... what do you think?
- Rest Time Adherence
- Dynamic Lunge - Change legs per rep or set?
- Deadlift off box
- My plan kinda got messed up, so I'm gonna go back to H-1
- Using this as a home gym...very cheap, thoughts?
- Dumbbel Chek Press - Pics, anything?
- Favorite routine from NROL
- choosing work set weight?
- Hypertrophy 3 questions
- The Long View for Lean
- Substitute for Supine Hip Extensions?
- hypertrophy II - workout A
- Alwyn's Hierarchy of Fat Loss question
- Starting HYP I
- Really sore forearms...
- strength 2 first day, no quarter squats for me
- Tempo Question
- Personal Trainer Courses
- Book says do workouts for six weeks but..
- supine hip ext
- First post - love this forum
- Body Fat Test?
- Proper ordering of workouts?
- FLI Rest Periods
- Squats and Deadlifts question.
- Help, HT II is not working out for me
- Sources for protein
- CrossFit and NFOL
- Hyper III Questions
- Going back to HT1
- Deadlift Machines
- Conclusion of Strength II for the 2nd time.
- BSS Story -- Had to share...
- Substitute for Close Grip Bench Press in H1
- Front Squats
- Swapping bis for unis
- Help with chinups
- Back to HT1 okay??
- I need some direction
- Advice for Runner with this program!
- Suggestions for "gap-filler" routine?
- Isn't elevated cortisol bad for fat loss?
- Rotational Lunge in FT1
- Sloshing Pillar of Pain and stregthening the Foundatio
- Program spreadsheets
- How much do you lose by not superseting?
- Week off between programs
- Question regarding my own progress
- Breathing and BSS w/OHP
- Regarding S1
- Fat Loss routines + Anabolic Diet
- Afterburn
- opinions on tempo/program
- NROL Fat Loss II Completed Comments Requested
- Alwyn's Certification : Misrepresented?
- Looks like NROL4W has a cover posted
- To Wrap or Not To Wrap
- Is a calorie deficit detrimental to the Strength routines?
- Help! Traveling and forgot my work out chart!
- Metabolic Overdrive?
- FL2 Question on Number of Reps
- Has anyone here completed a whole season of NROL???
- calves?
- How High the Moon . . . er . . Rack Pull?
- Asymmetrical loads
- Logging Workouts/Sets/Reps?
- Hyper One Typo?
- NROL arrived today!
- HT1/Met. Overdrive question
- New to NROL - My job requires travel - ideas
- Proper form sheets available?
- Questions for Lou and Alwyn
- overhead press
- Bone Spur/Back Problem
- weight miscalculation on H1 B3!
- question for the ladies
- Have I been doing this wrong???
- Squat vs Front Squat and RDL vs DL
- Finishing FLI - FLII or HTI next??
- progression?
- NROL Results: Questions?
- 2x25's?
- SHELC in Fat Loss II
- FLI is in the history books!
- Losing Fat and Hypertrophy
- Substitute for Bulgarians??
- Rotational Lunge
- Proper form for Push Press?
- Strength 1 Results
- Lower back, how do u know if you lose your arch during a lift ??
- Hypertrophy II Workout A Question
- H1 misprint?
- Fat Loss III - 2nd set weights
- New to NROL, how do you guys warm-up???
- NROL Deadlift Substitute?
- Front Squats
- question about rest between supersets
- Upper back problems with squatting
- NROL's Sheets
- Understanding Bulgarian split squats and other single-leg exercises
- Strength I chin-ups
- Finishing up NROL / How to avoid strength loss in FLIII
- Light Headedness???
- Fat Loss III question - on A & B
- 3 week break - what to do when I return?
- Starting FLII - anticipating dirty looks
- NROL and Weight Loss/Body Fat Reduction
- Hello all!!! Newbie to NROL needs help!
- Beyond the Fat Loss programs - what next?
- Finishing HTIII
- Succesful meal plans with NROL
- Where to Start?? Help
- NROL A few quick questions ?????
- Just started break-in: wow, love that soreness!
- Wrist injury
- Afterburn Diet
- HIII: Why no dips?
- What happens if I don't have a Squat Rack?
- Metabolic overdrive options?
- Starting Break-In Next Week!
- The Book
- Starting FL1 this weekend
- Reps Question
- Strength II and quarter squats
- Strengthening abdominals
- In Praise of FLI & II
- Strength 1 Question
- Couple of questions about the break in workout
- Best Program for me?
- Deadlift vs Romanian DL
- Increasing Weight on NROL
- Hyper-I
- Quarter-Squat Question
- Which program?
- Fat Loss 1 Sessions per week?
- Lou and Alwyn
- All these bars!
- Proportionality in lifting
- Question about Cardio and NROL
- Strength I - Question
- FL I - Wow
- Snatch Grip DL Grip question...
- Swiss Ball Lateral Rolls
- Pain in the Neck
- Woodchop Substitution
- Fat Loss II: Snatch Grip Deadlift Substitutes
- NROL and Bodyweight Circuits
- Two-point DB Row Question
- New to JPFitness.....
- What to do on off days?
- Which program for 18yr old
- Fat Loss 1 Questions
- Done with FLIII
- How long did you do the Break-In routine?
- Question about Front Squats
- Bulgarian Split Squat + Press
- took off 3 weeks.. now what?
- Warming up question.....
- Newbie with some dumb questions - thanks for helping!
- Brand new w/some questions
- New Rules of Lifting for Women-Interview with Lou Schuler
- Weight Progression in Fat Loss I
- Which program to do first?
- HELP Left Book at home Hypertrophy II
- Squat help/options
- Done with FL-1!!!!!!
- Rotational Lunges?
- Beginning NROL - Break In Question
- Female Deadlifting Help.......
- No barbells, only dumbbells, problem?
- Love the book!
- HOW YOUNG to start lifting weights?
- Another Squat Question :)
- New Here and FL I
- Foam Rollers
- Hypertrophy and HIIT
- I don't know squat!
- Diet for Women
- Newbie (sort of) and a deadlift question
- Overhead press substitution
- Hypertrophy I and II and weight gain
- Women, Fat loss & Rest Periods
- NROL for Women
- NROL For Women - Question for Alwyn and Lou
- Absolutely Stunned and Tickled Pink
- Butt Lift
- Home Workouts
- Which Program?
- Squat - Smith Machine
- Fat loss training?
- Isolated Pain
- Starting Hypertrophy III in a week
- Afterburn Book by Alwyn Cosgrove
- Superset clarification
- newbie, with a question about T-push-up
- Going to failure
- Strength I Results
- FL3 Reps
- FL--II
- FL I -- How Heavy?
- Beginners - Twice a week only?
- FL-1 About to commence need a couple of Substitutions
- FL-1 twinge-free finally
- Towel Bicep Curls
- Squat question
- NROutta Dumbbells
- Questions before I attempt