FAQs

[rhauser44]

Originally Posted by Cynic

For the lateral rolls, consider inverted row shoulder touches with a wide arm stance. That is, using the smith machine, you would get into a position where you pull yourself up, kind of like a reverse push-up, but instead of actually pulling yourself, you're releasing one hand and touching your opposite shoulder.

Holy crap Cynic! That sounds like a great substitute! Lisa also recommended Elbow Touchs as a substitute as well. Easy to do when rested, quite a bit tougher after Deads and RDL's.

But your inverted row variation sounds even more challenging. I'll give it a go my next session.

[Cynic]

It'll likely work your back pretty well also, since it's a iso hold.

Good luck on it.

DISCLAIMER: I've never done it. I have a swiss-ball at home so I don't have a problem. I'm simply considering the position and what will work to stabilize yourself.

Give it a try, report back.

[Heatrae]

So I have always understood superset to me back to back without rest. So I too was doing things: rows +bench THEN rest. I have completed H2 and the only time I have rested immediately after one exercise was on leg day after snatch grip DL.

Sounds like a lot of us were under this same impression even after reading the book so much. In school and in mags superset has always been explained to me as back to back and here it means something different.

I wonder how much of a differnce this will make in my results once I make this adjustment.

We shall see, but when I return to FL1, it should be interesting.

H

[rainrun]

If and of you could help me understand the sets and reps. I am new to weight lifting and your book. I bought the The New Rules for Lifting (for my husband) and The New Rules for Lifting for Women (for me).
I down loaded the workout logs and it was very helpful. However I don't understand why there are Set 4,5,6 at the top of the page. If we are only to do 2 sets or 3 sets of each .
If you could tell me how to fill it it or do it properly,I would be very grateful!

This is how I understand it...
In the book NROL4W
On Stage 1 Workout A
Do 15 Squats Set 1
Rest 60 seconds
Do 15 Squats Set 2
Rest 60 seconds

do 15 Push ups Set 1
rest 60 seconds
Do 15 Seated Row Set 1
rest 60 seconds
do 15 Push ups Set 2
rest 60 seconds
Do 15 Seated Row Set 2
rest 60 seconds

do 15 Step-up Set 1
rest 60 seconds
Do 20 Prone jackknife Set 1
rest 60 seconds
do 15 Step-ups Set 2
rest 60 seconds
Do 20 Prone jackknife Set 2

cool down and stretch
Where do the Set 3,4,5,6 come in? Or do they?

I am sorry if this seems like a obvious question but I am new to this and I want to do it correctly.
I have looked all over for this answer and could not find it.
Thank you in advance for taking the time out and reading this. Any help would be great!
THANKS,
TIA

[brianj29]

I just bought the book and have been weight lifting for years (35 years old) i tore my left pec about 3 years ago and never had surgery so i have an indentation. I have been using dumbells with no real issue highest 80 so far.for the breakin program and subsequent ones can i substitute pushups and flat bench for dumbells or another exercise as pushups seem to aggravate it

[Lost Dog]

It's strange that dumbells would be better for you, but it could be the difference in hand positions with the pushups. Are you doing the dbs with a neutral grip?

Try doing the pushups with small dbs in your hands, with the same wrist orientation as when you do the db presses. I only say small dbs so you are closer to the ground. The actual weight doesn't matter.

Pushups are important because of the scapular freedom that they allow. Try and see if you can make them happen without pain.

However, if they still hurt, don't do them and try to figure out what's what.

[brianj29]

thanks i will give it a shot yeah i cannot find anyone who would operate here where I live which is strange with Cornell and Syracuse universities close by. It hasn't hampered my lifestyle as I still lift but on my upper left theire is a dent where i tore part of pec major. the dumbells allow more freedom of movement i guess alot of injuries happen on flat bench.

[esulzer]

Before I started hypertrophy I I was doing a lot of ab exercises and lower back exercises such as hanging leg raises and supermans. Since I've never done some of the exercises in the program, specifically, squats and deadlifts, I'm not sure how much work my abs and lower back are getting in these exercises. Will I be overdoing it if I add more ab work or lower back exercises to every routine? Also, I thought that whenever you do ab work like with the swiss ball and reverse crunches you're supposed to also work the lower back muscles with seperate exercises to keep that area strong. Is that not true or do deadlifts and squats provide all the lower back work I need?

thanks