New here

[NewMan]

Hi,

i've bought the NROL and i find it great..
but i'm from singapore, where not many people do dumbbell cleans and i'm not sure of how to do it..
are there substitutes for that?

i got a question regarding the workout..
for exam fat loss 1

workout 1,2
workout 3,4
workout 5,6

what does this mean?
i'm not very sure.. anyone to help?

i'm 145 lbs, 5 ft 7' and bf % of about 18%

[Hunter]

Hello Newman... (think Seinfeld )

Don't worry about db cleans - you don't need to do them until Hypertrophy III. (They are easy to learn, anyway.)

I don't have the book with me, but I think your asking about how the workouts change. There are different set/rep schemes that change as you progress, so you will do a different number of reps per set in workouts 3 and 4 than you started with in workouts 1 and 2.

Hope this helps.

[NewMan]

Oh, i think i got it..
so workout 1 and 2 for monday, 3 and 4 for wed, 5 and 6 for friday?
something like that?

[gibson57guy]

Originally Posted by NewMan

Oh, i think i got it..
so workout 1 and 2 for monday, 3 and 4 for wed, 5 and 6 for friday?
something like that?

Not quite.... for fatloss one .. you could do as follows...

Monday... Workout 1a
Wed workout 1b
Fri workout 2a
sat off
sun off
Mon workout 2b
Wed Workout 3a
Fri Workout 3b

and so on....

He also says you can workout for 2 days in row but no more than that...

[NewMan]

OH!
gees, thanks!
i can now start out..
but a lot of exercises are not done in my country.. might have to find some substitutes..


i'm 19 and quite new to lifting.. i only lift about 80 lbs for barbell bench press.. is that very light?

[Irishman301]

All you need is a set of dumbells, a barbell, some weights, and a squat rack and you can do almost any exercise in the book. They're not hard to learn. Most of the movements can be seen on YouTube - Broadcast Yourself.. For instance, try searching for "bulgarian split squat" on Youtube.

About the 80 lbs. it doesn't matter how much you can lift, you just have to push yourself hard for the best results.

[NewMan]

Yeah, i got it..
will try to get the squat rack and all the items needed for a home gym..
so don't have to wait at the gym..