Although NROL was probably one of the first books that was recommended to me when I started weight lifting, I actually didn't buy it until yesterday. I have to say that it is a great book in general for beginners and intermediates alike and has a basic but sufficient wealth of general weight training information. I didn't learn much in terms of exercises (a few new ones I haven't seen before) or concepts in general (protecting lower back health, etc or training movement patterns), but the programs themselves seem great.
Also, I have to point out like many others have said, that this book knows what its talking about in terms of how so many people train completely wrong, especially when they haven't been progressing. I'd probably recommend this book to most beginners as well as most people who train with weights in general.
My only quarrel against the book is its complete dislike of isolation in any form and machines (machines are worse in my opinion). Yes, compound movements that use as much muscle mass as possible with the ability to load with heavier weights are superior to isolation movements in almost every way; they are more "bang for your buck" in a sense and do what many isolation exercises do but in single movements. However, to claim that isolation and machines are completely moot when it comes to hypertrophy training is a bit out there. If someone wants to maximize the size of his biceps, I am certain that chin ups, deadlifts, and other pulling movements alone with not allow this.
Anyway, onto my actual question. How necessary does everyone find the break-in to be? I've been relatively routine with my weight training since June and I don't see myself taking a month to do a low volume routine with such high reps and few sets with many exercises that I've done recently and am fairly adjusted to. Right now I'm thinking of skipping this phase altogether and going straight into one of the fat loss programs or doing each of workouts only a couple of times. Which do you think is a better option?
I'd suggest doing the Break-In workouts at least once each, to see their effect on you and to give you more info with which to make your decision. They naturally lead into the Fat Loss workouts, so it's not like they're THAT much different from the route you're planning to take anyhow.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I will admit, as many other will also, that when I read the book I thought the Break In workouts looked easy and I wanted to skip them. I went ahead and did them for 2 weeks and soon realized that they are in fact quite difficult. Try them and you will not be disappointed.
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"The greatest thing in the world is not so much where we are, but in what direction we are moving." --Oliver Wendell Holmes
So I ended up doing the workout A, with very slight adjustments (to make some aspects slightly more difficult), and I have to say that I'm probably going to stick with the break-in for a couple of weeks (I'll do each workout 3-4 times). Considering I haven't worked with strictly 15 rep sets for a while, and I pushed myself, this workout brought my heart rate up and surprisingly caused a lot of lactic acid build-up (I kept constant tension on squats and stationary lunges) and was overall a good workout.
My only problem was the swiss ball crunches (which I haven't done in a year). For some reason, I had difficulty feeling my abs in the movement and almost felt my glutes activating just as much as my abs. Any tips on form?
I would do each workout once, for the sake of inspiration plus there could be some motor pattern benefits to go with it. Once never hurt anyone (old Bulgarian saying).
Whenever I see these types of question I always think its like buying a brand new Porsche and on the first day ripping out the engine and sticking in a Ferrari engine.
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BFG
"The time for talking has passed, actions are speaking louder than words."
It's more like ordering a Porsche, then parking your Audi just to go with a Smart for a few weeks. ...just to get ready for what that Porsche has in store for you.
I just started NROL - I have been lifting for a little over a year and stopped seeing gains a few months ago. I started with the break-in program - every other day (A/off/B/off) and have completed 3 of each workout thus far. Although I still feel funny leaving the gym after 40 minutes as opposed to the hour I was used to, and only going every other day, I must admit..I am working HARD, man! I am getting good workouts on this break in phase....I admit that I would like to see some of the muscles I saw a few months ago (particularly the abs that I grew attached to and oh so proud of!) but i suppose thats what the fat loss program will bring me. I am trying to take in more calories, protein and fiber as well. I became afraid of calories when i originally leaned down and saw my muscles but I KNOW that now...to continue to see gains, i need to take in more calories. So far today, I had my morning Muscle Milk with 2c skim milk for a toal of 480C and 48 protein, went to the gym and then had 1c Kashi Go Lean cereal with 1c skim milk @ 230C and 21 protein
Any suggestions?
You might want to turn to the Diet and Nutrition section for specific diet advice. What are you doing after the Break In? Do you go to a FL phase?
While it is true that you need sufficient calories to see gains in strength and muscle size, and to avoid lowering your resting metabolic rate, not everyone needs to up calories always. In order to get leaner you will need a deficit, there is no way around it.
for the swiss ball crunch i felt the same way. I'm going to try and move my body up or down the ball on different sets to see the difference. Or if you beat me to it please let me know what you did.
__________________ Pain is the feeling of fear leaving your body.
I am also new to NWROL. My biggest problem with working out always has been I jump in with both feet at step c when I need to start at step A. After reading the book I though "I ain't doing that break-in crap". After thinking about it I decided to try 1 break in work out......I am now going to complete the 4 weeks. They are a great workout. I am very sore after the work outs.
As far as swiss ball I modified mine a bit. I have always hated swiss balls so I do my crunches on a Bosu ball. Might give that a try.
Once you get into the program it is a bit easier to estimate how much weight to use for certain rep parameters. Most of the time you will end up taking a few days break between each program for recovery. That is when I would do a "light" workout of the next program in the book's exercises to figure out what weights I would need to use when I started the next program.
Break-In: Is is trully neccesarry for everyone?
Linear Mode
