Okay so I just started my first Break In routine yesterday. Some of it was much harder than I thought since I am not used to those exercises, but some things were too easy also. Like 2 sets of 15 pushups is nothing to me. 2 sets of 20 Swiss ball crunches is also fairly easy. I tried adding weight to the crunches, but it didn't seem to do much. So I have two big questions
1) Is it okay to try things that make it harder? i.e. maybe I could do barbell or decline pushups instead of regular ones. For the swiss ball crunch, I could try holding a weight at my chest again. Maybe I wasn't doing it right. The reason I'm asking is because I know it's called the "Break In" period so I thought maybe I should just leave it alone, but I also don't want to feel like I'm not working hard.
2) My other question is about making a routine. Should I follow one of the premade ones, or is it okay to make my own? I feel like making my own would mean that I'm not really following the book, which sort of defeats the whole purpose. If I can make my own, is there a certain sequence to follow when designing your own program? (meaning FL/S/H vs. H/FL/S) From reading the book, my understanding is that strength training should follow hypertrophy, but fat loss can sort of be moved around. I could be wrong though?
If I had to put myself into a premade category, I guess it would be eternal beginner. I have lifted consistently for over 2 years, but probably not correctly, and I neglected some major lifts. I looked at ExRx.net and compared my numbers on the exercises, which made me a beginner. http://www.exrx.net/Testing/WeightLi...Standards.html
Sorry for the long post and thanks in advance for the help
It makes sense that some exercises are going to be easier if you're accustomed to them already. I don't think there's anything wrong with adding a weight to your crunch if they're cake for you.
As a fellow noob, I would suggest, in general, that you start with the low-numbered wokouts (Fat Loss 1 before 2, etc). But as for which workout to start with, or what order to do them, you could probably bounce around. Except I get the hunch that the Strength workouts are not good to start with unless you're pretty experienced, or have another workout or two under your belt.
Ultimate, I just picked Fat Loss first, because, well, I'm fat. It seemed like the simplest choice.
Well that's what I figured. But obviously not everyone fits exactly into one of the premade lifters that he describes. I didn't mean actually changing the programs, I meant the sequence of programs to use.
I think with NROL you can read the profiles and really try to get the logic behind why the various profiles get the sequences that they do.
Then if you want to do your own sequence or just one or two programs out of the set (e.g. just FL1 or just H1/S1 before you do something else) that would be just fine.
Not everyone fits one of the profiles nor is everyone looking for a year-long program. But if you can "get" what the thinking is behind the use of the components you'll be fine to make up something that works for you.
I think with NROL you can read the profiles and really try to get the logic behind why the various profiles get the sequences that they do.
Then if you want to do your own sequence or just one or two programs out of the set (e.g. just FL1 or just H1/S1 before you do something else) that would be just fine.
Not everyone fits one of the profiles nor is everyone looking for a year-long program. But if you can "get" what the thinking is behind the use of the components you'll be fine to make up something that works for you.
at least that's my opinion
Actually, I would love a year long program lol, as long as it's working. Not having to make new decisions for 52 weeks would be awesome.
Anyway, that's what I was thinking when I read it. But in order to do that correctly, I have to know the correct sequencing. From what I can tell, it seems like strength programs are best suited to come immediately after hypertrophy. Beyond that, it seems sort of mix-and-match. What's your take ?
From what I can tell, it seems like strength programs are best suited to come immediately after hypertrophy. Beyond that, it seems sort of mix-and-match. What's your take ?
I'm not so sure it matters that much what your sequence is. In NROL Lou says "Do it all and let your body sort it out." I think the main premise is that you're changing something every few weeks so your body has to keep adapting. However, all the suggestions in Chapter 15 have Hypertrophy before Strength.
Yeah he says something about how he's not sure why, but there's something about the muscle growth that allows strength training to benefit. So I guess I'll stick with FL I and II and work from there. I'm gonna go with Hypertrophy before Strength too.
You could do BI, FLI, II, III, then go back and repeat FLI, FLII, and FLIII. Not a problem, arrange the blocks in almost any way you want.
The book's suggestions are laid out this way because it's generally going to provide you a pretty balanced body after a half year or year of NROL has passed. Unless you're a dedicated bodybuilder or strength athlete, this will provide you a good mix of strength and hypertrophy, which is generally thought to be what the average Joe wants. Decent strength and a good look.
Plus, if you get the book's goal, it's to teach you what it means to lift right. Running you through the phases will teach you what different types of lifting will do for your body. After doing them, you'll have a good idea of what works and of what you like. All important parts of getting into and staying on a long term fitness plan.
Hello, LIFE...I had similar questions and emailed Lou Schuler. I have have inserted the email here....start from the bottom and read up for my questions followed by Lou's response. Good luck!
Hey Eric,
I've been bad about answering my emails from readers. I could spend the entire morning explaining exactly why I've been so busy, but that would bore the shit out of both of us, and wouldn't help either of us. So I apologize, and let's leave it at that.
Congratulations on your dedication to your fitness program, and your success thus far. I love hearing stories like yours.
Main thing: Don't stress out over this. It sounds like you're doing the program right. Keep going. Don't worry about how long the workouts take. Just do the work, and then do the recovery, and you'll see the results.
It doesn't matter which guy you decide you most resemble. All the workouts are good. Just do what you want to do. You can build strength and muscle mass on the fat-loss workouts, if you take in enough protein and total calories, and you can lose fat on the hypertrophy workouts, if you manipulate your diet to achieve that goal.
So just pick a plan and run with it, or make up your own sequence.
Since you're relatively new to lifting, I recommend doing FL I and II after the Break-In Program, followed by H I and II, followed by S I and II, followed by whatever you feel like doing after that. But other sequences could work just as well for you.
Happy New Year, and good luck with the workouts.
Lou
Quote:
Originally Posted by ericw Hello, Mr. Schuler. Please forgive me if you already received an email as I did attempt to send one to an address I found for you but I am unsure if it was a current address. I certainly don't want to be a pain in the ass..I am just psyched about NROL and need some help.
First, I will share a bit about my fitness history. I am 36, 5'11" and currently 180#. I was not particularly physically active until about 2.5 yrs ago when the doc told me I was 200# (and she said the "O" word..obese). I started running. I ran exclusively for 6 mos and lost significant weight. At about 165#, I decided to add to my program and started hitting the machines at the gym. So, I was running about 3-4 days/week and going to the gym about 4-5 days/week. After another 6 mos, I dropped the running AND the machines and moved over to the free weights. I have been consistently working out with the weights for about a year and a half now on average, 5 days/week, an hour per session and have seen some great results in strength and muscle definition. However, I plateaued a few months back. I continue to stick to my program but not seeing results. My wife gave me NROL for Christmas and its great! This morning, I completed week one of the break in work out (ABA). I have established the weight that allows me to barely squeeze out the 15 reps (OK, so sometimes on the 2nd set..I can only get out 13) So, I feel like I am doing it right and I def FEEL it! So, here is issue #1: Since I am used to the above, I can't help but feel guilty completing the workout in 40 minutes (not to mention only 3 days/week!!) Is this to be expected? I should hang tough and stick strictly to the program despite my temptation to extend the workout, correct?
Issue #2: I am having trouble placing myself in one of the lifter categories outlined in Chapter 15 of the book. Can you help me decide which program is best for me based on the provided information? Please? Thanks to NROL I have identified problems and am so psyched to resolve them and get back to enjoying some gains in the gym. SOoo...I seem to be a lil out of the "Lifter #1" range as I have been consistent with my workouts since I started..I am definitly not
the skinny dude described as "Lifter #2", Lifter #3" is close but again, my schedule is more consistent than what is described..."Lifter #4" is definitly out as I do not have a history of being an athlete prior to when I started working out a year and a half ago...nor am I seriously overweight..HELP!!! I really want to get the best out of this. What should I do?? Thanks
You could do BI, FLI, II, III, then go back and repeat FLI, FLII, and FLIII. Not a problem, arrange the blocks in almost any way you want.
The book's suggestions are laid out this way because it's generally going to provide you a pretty balanced body after a half year or year of NROL has passed. Unless you're a dedicated bodybuilder or strength athlete, this will provide you a good mix of strength and hypertrophy, which is generally thought to be what the average Joe wants. Decent strength and a good look.
Plus, if you get the book's goal, it's to teach you what it means to lift right. Running you through the phases will teach you what different types of lifting will do for your body. After doing them, you'll have a good idea of what works and of what you like. All important parts of getting into and staying on a long term fitness plan.
Quote:
Originally Posted by ericw
Hello, LIFE...I had similar questions and emailed Lou Schuler. I have have inserted the email here....start from the bottom and read up for my questions followed by Lou's response. Good luck!
Hey Eric,
I've been bad about answering my emails from readers. I could spend the entire morning explaining exactly why I've been so busy, but that would bore the shit out of both of us, and wouldn't help either of us. So I apologize, and let's leave it at that.
Congratulations on your dedication to your fitness program, and your success thus far. I love hearing stories like yours.
Main thing: Don't stress out over this. It sounds like you're doing the program right. Keep going. Don't worry about how long the workouts take. Just do the work, and then do the recovery, and you'll see the results.
It doesn't matter which guy you decide you most resemble. All the workouts are good. Just do what you want to do. You can build strength and muscle mass on the fat-loss workouts, if you take in enough protein and total calories, and you can lose fat on the hypertrophy workouts, if you manipulate your diet to achieve that goal.
So just pick a plan and run with it, or make up your own sequence.
Since you're relatively new to lifting, I recommend doing FL I and II after the Break-In Program, followed by H I and II, followed by S I and II, followed by whatever you feel like doing after that. But other sequences could work just as well for you.
Happy New Year, and good luck with the workouts.
Lou
Perfect. That is exactly what I needed to know. Thanks a lot guys!
Just starting NROL. Have a few questions
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