Starting NROL tomorrow, advice?

rookie · 11-05-2006, 03:44 PM

I will begin the Break in Workout (advanced) tomorrow morning. ANy heads up or advice from those of you who have been through it. I want to do the break in then head into the Hypertrophy routines.

Cynic · 11-05-2006, 03:47 PM

It's pretty straight forward, but if you've never done supersets, you may be in for a surprise.

Perhaps one thing, that comes from Alwyn, if you feel the rests are too long, you're not going heavy enough.

rookie · 11-05-2006, 04:10 PM

Thanks. I will keep that in mind about the weight. I have done almost nothing but supersets for a good while now. The rest vs weight is a good thing to watch though.

Cynic · 11-05-2006, 04:13 PM

Yeah, I sometimes feel the rests are too frickin short. Perhaps I'm going too heavy.

rookie · 11-05-2006, 04:17 PM

Too Heavy. Isn't that an oxmoron?

Lisa~ · 11-05-2006, 04:18 PM

Rookie,

My advice to you would be to continue to do the movements discussed in your neck injury post. So when you do the NROL semi-specific warm-up, change it up slightly to include movements from I/O and MM. For instance, when you do the T-push-up, add a push-up plus motion to it. Put in lower trap work, either as part of the warm-up or as an additional movement at the end of one of the workout days. Also, post workout do the levator scaupula and SCM neck stretches. Don't consider any of that stuff optional if you want to be sure to prevent your neck pain from recurring.

rookie · 11-05-2006, 04:22 PM

Thank you Lisa. You always have very sound advice. I did see your response in my chiro thread also. Thanks. I will most certainly keep these going. I am also considering doing Perfect 10 for my upperbback with different rowing movements while doing New Rules for a bit.

Lisa~ · 11-05-2006, 05:58 PM

If the Perfect 10 design sounds good to you, then give it a try. I think if it was me I might use more of a mobility/rehab type of program focusing on scapular mobility and lower trap strength instead. I get the idea of doing more volume for your weak areas, but I'm not sure if the lower rep portions of Perfect 10 are going to be what you need.

You have to choose what will be the best fit for you, of course, but if you do Perfect 10 for your upper back, monitor yourself carefully for signs of overtraining and/or neck strain. I'd still add some mobility movements for thoracic extensibility to the warm-up at the very least.

rookie · 11-05-2006, 06:08 PM

Thanks. I have just become a fan of perfect ten based on the results I had for some other muscle groups.

Lisa~ · 11-05-2006, 06:09 PM

OK, let me know how it goes.

rookie · 11-06-2006, 05:41 PM

Well Lisa you will be pleased to know I suffucuently exhausted myself today and the thought of trying to do anymore or adding in Perfect 10 was lost. I am hoping some massage and a hot tub tonight will make my legs feel a little better than the fatigue they still feel tonight. Looking forward to tomorrow.

Lisa~ · 11-06-2006, 09:12 PM

LOL OK, so maybe some mobility/prehab work on off days? Or maybe next week the workout won't wear you out as badly, lol.

rookie · 11-11-2006, 09:57 AM

FYI, I have loved, well loved to hate, Nee Rules this first week and it is juts the break in workout. I am looking forward to this year of lifting.

As of this morning I was 180lbs and 10.5% bf (Not necessarily accurate but good for gauging change). I want to be able to find this post down the road and see what has changed.