which one would recommend to someone who is looking for overall conditioning along with gaining strength. from my experience with BOM, it seemed more of an overall bodybuilding routines with some athletic type lifts (high pull) involved.
with the reps/sets and rest times in NROL (especially during the Fat Loss sessions), it seems that it may be better for it. what are your thoughts?
For that goal, it's hard to go wrong with either book.
Ian's BOM programs are based on the linear-periodization model (at least the Beginner and Intermediate programs), which means that the first couple months focus on general conditioning and shoring up typical weak links, and then progress toward total-body hypertrophy, strength and power. (The Advanced program goes back and forth in terms of volume and intensity.)
Alwyn's programs are based on different types of periodization. The Break-In Program, Fat Loss I and Fat Loss II are fairly linear -- moving from a conditioning stimulus toward hypertrophy and strength.
But the Hypertrophy programs are more about shocking your body, continually offering new challenges and delaying adaptations that would slow down your gains -- your body never gets "used to it," and has to increase muscle size, endurance, and strength to survive the workouts.
i'll just stick to BOM for now and afterwards either pick up NROL or Core Performance later on
I didn't mean "don't buy the book"! And I especially didn't mean "go buy someone else's book"! I'm answering questions here in support of the book, not because I want to talk people out of buying it.
I didn't mean "don't buy the book"! And I especially didn't mean "go buy someone else's book"! I'm answering questions here in support of the book, not because I want to talk people out of buying it.
I didn't mean "don't buy the book"! And I especially didn't mean "go buy someone else's book"! I'm answering questions here in support of the book, not because I want to talk people out of buying it.
Maybe it's worth a try; a reverse-psychology thing:
"Don't buy my book! I'm warning you, stay away!"
"Don't lift that weight! You'll be better off staying on the couch and eating moon pies!"
"No honey, really... I just want to cuddle."
__________________ Megaloi -- My Blog
"Every society honors its live conformists and its dead troublemakers."
- Mignon McLaughlin
Alwyn's programs are based on different types of periodization. The Break-In Program, Fat Loss I and Fat Loss II are fairly linear -- moving from a conditioning stimulus toward hypertrophy and strength.
Should I take this to mean that it makes sense to follow the Break-In with the Fat Loss I and then the Fat Loss II. I know it also has to do with personal goals, but this sequence sounds like a solid way to prepare for either Hyper trophy or Strength
Should I take this to mean that it makes sense to follow the Break-In with the Fat Loss I and then the Fat Loss II. I know it also has to do with personal goals, but this sequence sounds like a solid way to prepare for either Hyper trophy or Strength
Yes, especially if you've never followed a well-designed, periodized, long-term program before. Even though these workouts fall into the "beginner" category, I think you'll be surprised at the improvements you'll make with this type of systematic progression. You should become measurably stronger and leaner week after week.
Having lost lots/most of belly- replacing it to my surprise with muscle -via swimming, machines, then added RepReboks, then read NROL, dropped machines, and two each week RepRekoks plus NROL Break in to Fatloss 1. Also 3-5 intense intervals per week. Having been fit and fat most of my adult life, I am paranoid about gaining fat back. Question, I am, I suppose the work is, 'afraid', to take a rest. NROL recommends it, but with not much discussion. Could you expand on the subject - what exercise is appropriate for the week off, and how important is it. Thanks Rob
The week off is to give your body a break from heavy lifting.
In most progressive-resistance programs, like Alwyn's in New Rules or Ian King's in Book of Muscle, your body is in a constant state of adaptation, which means it's constantly in a state of incomplete recovery.
The issue doesn't concern your muscles so much as your connective tissues. Ligaments and tendons have a smaller blood supply than muscles, and thus take longer to recover from a challenging workout. So while muscles are able to lay down new protein to make repairs to fibers and activate satellite cells and all the other cool things they do to get bigger and stronger, connective tissues have to take a slower road.
You can still exercise during recovery weeks; just try to avoid exercises that put a lot of stress on your most vulnerable joints.
For example, if you do a few sets of high-rep push-ups, that's probably not going to interfere with recovery in your shoulders and elbows, and might actually enhance it, since it would push blood into the tissues without putting a novel strain on them.
Intervals, to pick another example, probably aren't going to put a lot of stress on your knees or hips, unless you're doing sprints on a concrete sidewalk and really pounding them.
I should also note that none of this is an exact science. It's going to be different for everybody. It's also going to be different for you at different times of the year. If you're having a busy time at work or school or home, you might not be getting as much sleep as usual, or not eating as well as you normally do, and that could interfere with recovery, too.
Lou - thanks for the response, sounds like I can come up with something for those weeks off. Just bought my second copy of NROL, to pass around to my kids and friends. Rob
question for Lou Schuler
Linear Mode
