Hi all,
im new on the website. im 19, 6'1, 204 pounds. for the last 8 weeks i've been using Bill Starr's 5x5 workout and it did really well for me. my progress is slowing down now and i want to switch to the NROL workouts.
toward the end of the summer i'll be going to the beach and i want to put on a little more muscle mass and shed some extra weight. i've been looking at the workouts and i was thinking of starting with H1 coupled with some interval training twice a week (interval training would be a 400m run, 200m jog, 400m run...etc for around 3-4k each session). is it ok to run with the NROL workouts?
i would appreciate advice/suggestions on what sort of wourkout i should initially use to achieve my goals for the end of the summer. i will also continue with NROL even after the summer so if anyone feels up to suggesting a workout plan for a longer period of time then great. thanks
-Mark
NROL recommends doing intervals with the different workouts. Your intervals sound like they would just be another version of whats recommended in the book.
If you're wanting to do intervals twice a week, then you'll probably want to do the HT1A and HT1B each once a week. That way you won't have more than 2 days of training in a row.
I'd really suggest that you start with the Break-In. You may be planning this, but I didn't see it mentioned in your post. As good a shape as you may be going in to it, the Break-In will still have you cussing the whole way through.
Although I did read that the Break-in is recommended regardless of shape, I wasn't sure if the Bill Starr 5x5 could be considered a substitute. The workouts seemed similar when I compared them. Should I start with Break-in without question or is H1 ok? Also, is the interval training really necessary with the Break in or can i get the same results by not doing the extra running?
Begin with the break-in program. You can do it twice a week the first week and increase the frequency to 3x/wk if you think it's too easy. Do your interval running 2-3 times a week also. The "don't lift more than 2 days in a row" is for the lifting, not the intervals.
If, after you get into it, the break-in workouts are too easy, then drop them and move right into hypertrophy I. You can make that decision after you get started.
The biggest difference I think you'll feel moving from Bill Starr to NROL is volume. NROL's higher rep ranges will have you sucking wind (unless your conditioning is higher than I think it is, possibly from a sport?).
Remember too that changes in body composition have a whole lot more to do with the quality of your nutrition than they do with your choice of lifting program. If you want to reach your stated goals, then you're going to have to pay attention to what you eat. NROL has a short nutrition section to get you started, then this forum's nutrition section can help you from there if you have questions.
The biggest difference I think you'll feel moving from Bill Starr to NROL is volume. NROL's higher rep ranges will have you sucking wind
Yeah this was definitely the case yesterday when I tried Workout A of the Break-In. I never did more than 5 reps on the squat in Starr and I was killing myself pulling 15. The weight I used was a little too high for that amount of reps but I will correct that by next time. The one thing I'm still unsure about is the Intervals. My quads and gluts are pretty sore today, I dont know if the running would interfere with the gains I will get from the NROL programs. What do you think, Lisa?
The one thing I'm still unsure about is the Intervals. My quads and gluts are pretty sore today, I dont know if the running would interfere with the gains I will get from the NROL programs. What do you think, Lisa?
There needs to be an individual answer to this question and I don't really know you or enough about you to say. In a well-conditioned young athlete, lifting 3x/wk and running intervals or doing speed training 2x/wk would not be too much. The activities are different enough that they don't interfere with each other.
But any individual has to work up to that level of conditioning. That's why the break-in exists and why you might choose to build up to the intervals. If the intervals are new to you too, then you might need to give the break-in a week before adding in intervals. If you've been doing some kind of intervals before, then they might just assist in recovery. Tempo runs, rather than true intervals, might be an introductory step. Doing some easier activity (rather than hard intervals) might assist in recovery (by increasing blood flow and simply getting you up and moving) better than sitting around. If you are so sore from the lifting that you can't move, then I might step back even further and prescribe something like mobility drills on the off days of the first week. It's really just going to depend on you, your ability to recover, and where you are in your training. You'll have to make a decision with the goal of working your way up to lifting 3x/wk and intervals 2-3x/wk. Choose your intermediate step, but don't just sit around. You're young and I think you'll build up to that level quickly.
I feel the need to say it again: Your gains will be determined more by the quality of your nutrition than the exercise program you choose. Your recovery will be determined largely by the quality of your food and rest. Do not think that it's all about the workout program.
I feel the need to say it again: Your gains will be determined more by the quality of your nutrition than the exercise program you choose. Your recovery will be determined largely by the quality of your food and rest. Do not think that it's all about the workout program.
I've started running and it does not interfere too much, as you said. Thank you for the advice .
About the nutrition, I've read the nutrition portion of the book (I didn't find the nutrition thread in the forums though) and I read some other website's nutrition advice. I generally understand what kinds of food are encouraged and which should be avoided.
Right now I drink only water and eat only fresh, perishable foods. I eat three good meals a day and try to cover the meat, carb, vegetable, dairy and fruit requirements (some days I have less meat and some fish instead). Is there anything that you think I should specifically omit from my diet? Or anything I should change about how much/when I eat? Are there any kind of proteir shakes that are advisable? I understand that you don't know me but I could use some general pointers for the goals I'm aiming for.
Also, is calorie counting helpful? I guess I could figure out how much I need/eat but I've never done that before.
About the nutrition, I've read the nutrition portion of the book (I didn't find the nutrition thread in the forums though) and I read some other website's nutrition advice.
Right now I drink only water and eat only fresh, perishable foods. I eat three good meals a day and try to cover the meat, carb, vegetable, dairy and fruit requirements (some days I have less meat and some fish instead). Is there anything that you think I should specifically omit from my diet? Or anything I should change about how much/when I eat?
All good stuff. However, instead of three meals you may try smaller portions six times a day.
Quote:
Are there any kind of proteir shakes that are advisable?
A carb+whey protein shake should find a place in your diet before and after workout. I also like to take creatine supplement one hour before workout.
Bill Starr 5x5 to NROL
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