Workout Sequencing

[Rangrs2000]

I have a question regarding the order of the workouts. I initially started with the 4th sequencing of workouts in NROL. However, as I finish Fat Loss 3, I have been thinking about repositioning the workouts. Is it recommended to switch the workouts to meet our needs? If so, would anyone recommend alternating between hypertrophy and strength programs (I.e. Hypertrophy 1, Strength 1, Hypertrophy 2, etc) or completing Hypertrophy and then moving onto Strength?

Thanks for your insight.

-Brian

[Lou Schuler]

Brian, the system is set up two ways: by goal (fat loss, hypertrophy, strength) and also by level. The fat-loss workouts have a straight-ahead linear periodization that's best for entry-level lifters.

Fat Loss I flows directly from the Break-In Program, and Fat Loss II from Fat Loss I. (Fat Loss III is more of a leap, which is why it comes at the end of the sample year in three of the four examples. Only Lifter #4 -- the sequence you've chosen -- does Fat Loss III immediately after Fat Loss II.)

The Hypertrophy programs, with the more system-shocking undulating periodization, are geared toward intermediate lifters, and the Strength programs have within-workout rep ranges more appropriate for advanced lifters.

There's a nice transition from Hypertrophy I to Hypertrophy III to Strength I -- you go from alternating workouts with 5, 15, and 10 reps in H-I to workouts with 8, 4, and 12 reps in H-III. Then, in Strength I, you're alternating among a variety of rep ranges for single exercises within the same workouts. You start with wave loading (6 reps, 1 rep, 6 reps, 1 rep), then do a set of 10-12, then finish with a set of 15-20.

You could go straight to that from H-I, but it makes more sense, in my view, to do H-III first.

And let me be the first to say that what I just wrote will make absolutely no sense if you haven't read the book carefully. Hell, if I hadn't written the book, I might not be able to make heads or tails of it.

[Mahler]

Okay, Lou, I am going to chime in on this. I didn't quite fit any of the examples perfectly, so I picked #4 even though I was not terribly overweight, I did want to cut some fat after the holidays. Now I am finishing up Fat Loss III. At 179 and about 10% (guessing) BF, would you suggest Strength first or Hypertrophy as a logical progression.

[Lou Schuler]

Probably strength. It would be hard to make a straight run through S-I, II, and III, but with your level of experience, you could do it. Then back off with something light for a few weeks, like Fat Loss I.

[Mahler]

Thanks, Lou.
I am preparing the logs for Strength I right now.
Next week will be my rest week, except for the summit. Who rests there?
And then I will hit Strength I the following Monday.

[Rangrs2000]

Thanks for the insight Lou!

I'm in the same boat that Mahler is (not really overweight, but using #4 anyway). I think I'm going to go to Hypertrophy 1 and 3 first. In combination with Berardi's precision nutrition, I want to put on a some muscle (perhaps my bf% will go down in the process).

-Brian

[Mahler]

Originally Posted by Rangrs2000

Thanks for the insight Lou!

I'm in the same boat that Mahler is (not really overweight, but using #4 anyway). I think I'm going to go to Hypertrophy 1 and 3 first. In combination with Berardi's precision nutrition, I want to put on a some muscle (perhaps my bf% will go down in the process).

-Brian

Brian,
Do you have a training log started? If not, you should. This is a great way to let others see what you are doing, get advice and compare notes.

[Rangrs2000]

Originally Posted by Mahler

Brian,
Do you have a training log started? If not, you should. This is a great way to let others see what you are doing, get advice and compare notes.

I have been keeping my training notes on an excel spreadsheet printout. I'm planning on restarting my online log once precision nutrition arrives (I ordered it yesterday).

-Brian

[apurva]

If Fat loss my main goal - shedding about 15 lbs of fat, would I be better off going from break in to FL 1, 2, 3?