you are mis-reading the book. that is not a pyramid specification.
it is different workouts (*) with different set/rep schemes per each.
so Monday - 2x15 A#1 , Wed 2x15 B#1 exercises, Fri 2x15 A#2, Mon 2x15 B#2,
Wed 2x12 A#3 --- do you see?
see pg. 124-125 , chart on 125, example on pg 138 of a workout log showing part of a workout A#1 day
I'll also note that the clients who train at Alwyn's facility often work out just twice a week. Nobody trains more than three times a week.
'
They only train with someone at his facility twice a week, or only train twice a week period? His facility is pretty expensive to only train twice a week. From what I've read of his and listened to his interviews I was under the impression they met with a member of his staff 1-2 times a week, but also trained on their own.
Wow! This is one for the the record books. I wish I had some kind of trophy to send you, because after that ordeal, you deserve something besides sore muscles.
Lou I know she wasn't the only one that did that.....
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Damn! I guess I should've spent more time explaining the whole training-log thing.
I don't mean to give anyone homework, but can any of you point out which parts of the explanation are incomplete or confusing? That way I can write up a post that goes into more detail for the readers who aren't used to using this kind of training system.
What I mean is, if I look at the workout charts with soft eyes -- looking at it as if I've never seen anything like it before -- I understand why it comes off as hieroglyphics.
But I tried to explain it before readers got to the charts, and I filled out a sample workout chart. That's more or less how I approached it in the original NROL, and I can't remember anybody being confused about how the system works (although I confess I'm working off deep memory here).
My big screw-up in NROL was that I didn't explain "superset with full rest," which I apologized for on the Amazon page.
I can do the same for this book -- create an Amazon blog and explain how to use the workout charts -- but first I need to understand what's confusing or inadequate about the explanation in the book.
sorry, it made sense to me at once - but I'm used to NROL and t-nation workout specifications so not the best judge. I thought the explanation and sample log were sufficient too.
Lou, I'm with Lisa. I thought is was explained very well. In looking over it again, I just can't figure out how anyone thought this was a pyramid workout. I can't see where the confusion is???
But I tried to explain it before readers got to the charts, and I filled out a sample workout chart. That's more or less how I approached it in the original NROL, and I can't remember anybody being confused about how the system works (although I confess I'm working off deep memory here).
That's how I remember it too. The guys seemed to get the concept without an issue.
You did explain it before you got the the charts. But maybe it's just easy for me because I'm used to looking at training programs. Maybe this whole concept is new to a lot of women. It's certainly been an interesting phenomenon!
My question is on the 2-3 sets in Stage 4 and 3-4 sets in Stage 5. I don't get what criteria we are supposed to use to decide how many sets to do. I admit that I may be missing something, but I honestly don't see the answer anywhere. Is it something we're supposed to work up to or is it something like deciding you didn't work hard enough and probably can do another set?
The only thing I found confusing about the charts is that I thought there was supposed to be a warmup and then a warmup set for each exercise. Other people here have said they only do a warmup and then a warmup set for the first exercise, then continue on with the workout as written.
I understood how to do the workouts (only because I've done TT before, and am familiar with supersets from that program). I remember being confused about it in the beginning myself. Thinking that I should start at A, work through to C, then start over at A for a second/third time OR that I should do A, rest then do B1 twice, then B2 twice, then rest... I messed TT workouts up so much until I finally understood how supersets worked.
I brought the "B" workout of NROL4W to a personal training session at the gym yesterday, and the trainer didn't really "get" the supersets as written either. I had to explain to him what the "A, B, C' sections were, and how to do them. Even then, he didn't have me alternate the B1/B2, B1/B2--he had me do B1 twice in a row, then B2 twice in a row...
I hope that wasn't more confusing than I meant it to be... I understood what you meant in the book, but only because I've blundered through screwing up supersetting before. I was a little dismayed that the trainer I saw didn't really get it...and that he had never heard of Alwyn, or Lou (and warned me to "be careful" about any workout information over the internet/from "just any" source because "anyone can make a website and stick some letters after their names").
My question is on the 2-3 sets in Stage 4 and 3-4 sets in Stage 5. I don't get what criteria we are supposed to use to decide how many sets to do.
Karen, the extra set is optional. If you feel like doing it, go for it. I'm pretty sure I didn't explain that nuance, so I apologize for leaving it hanging out there.
The only thing I found confusing about the charts is that I thought there was supposed to be a warmup and then a warmup set for each exercise. Other people here have said they only do a warmup and then a warmup set for the first exercise, then continue on with the workout as written.
How you do warm-ups is really up to you. I don't see much purpose in doing one or more warm-up sets when the work sets are 15 reps, but you can certainly do them if you want.
For lower-rep sets, using heavier weights, I always do warm-up sets. But I don't list them on my workout charts along with the work sets -- it just clutters things up.
However, in an earlier book -- The Book of Muscle, which I wrote with Ian King -- we prescribed warm-up sets and put them into the workout charts.
But for the two NROL books, I don't think Alwyn and I ever considered doing it that way.
I was a little dismayed that the trainer I saw didn't really get it...and that he had never heard of Alwyn, or Lou (and warned me to "be careful" about any workout information over the internet/from "just any" source because "anyone can make a website and stick some letters after their names").
Now you know our secret! Alwyn and I just set up websites, stuck letters after our names, and somehow got a major publisher to print our books. It's amazing that no one has caught on until now.
Now you know our secret! Alwyn and I just set up websites, stuck letters after our names, and somehow got a major publisher to print our books. It's amazing that no one has caught on until now.
I know! It's so shocking!
This was coming from a guy who I'd never met before...I didn't toss back at him: "So, what certifications and experience do you have?", but I was tempted.
This was coming from a guy who I'd never met before...I didn't toss back at him: "So, what certifications and experience do you have?", but I was tempted.
Exactly! Because, you know, just because you're seeing him live and in person automatically means he's NOT lying, right? Yeah, I'd wonder how up-to-date that guys is on his training if he's never heard of any of this!
if he looked at the routine and didn't recognize the pure evil genius of it ... wasn't familiar with the concept of supersets ... chose to increase your reps (which lowered your weights) instead of doing what you asked (which was check your form on the program as written) ... chose to have you do straight sets instead of supersets which changes the rest intervals and therefore effects the weights you could reasonably use ... sometimes free isn't such a bargain ... JMHO
Karen, the extra set is optional. If you feel like doing it, go for it. I'm pretty sure I didn't explain that nuance, so I apologize for leaving it hanging out there.
Thank you. (I did a quick re-read of all the pertinent chapters before posting because I didn't want someone to post an answer that said "you will find the answer on page ___.")
The confusion on the warmup sets was my own fault in getting too hung up on the details, but thank you for your answer anyway.
I have a question on stage 7. In the text above the workouts is the sentence "But once you're past the opening exercise or exercises, you'll rotate just two different sets of exercises."
"Confused?" Yes.
Under the alternating sets, I see four exercises. So am I supposed to alternate exercises B1/B2 then B3/B4 or B1/B2/B3/B4?
Tracey
__________________ Just because your mother thinks you're special doesn't mean I do
I have a question on stage 7. In the text above the workouts is the sentence "But once you're past the opening exercise or exercises, you'll rotate just two different sets of exercises."
"Confused?" Yes.
Under the alternating sets, I see four exercises. So am I supposed to alternate exercises B1/B2 then B3/B4 or B1/B2/B3/B4?
Tracey
This has been explained to me. If I had actually looked at them as exercises instead of individual workouts, I could have figured it out. Doh.
__________________ Just because your mother thinks you're special doesn't mean I do
Wow! This is one for the the record books. I wish I had some kind of trophy to send you, because after that ordeal, you deserve something besides sore muscles.
I wish you a speedy recovery!
I did everything on page 140 last Sunday thinking this was the first day.
That's how I read the schedule.
For me, it would have been clearer if it was spelled out what to do on day one... then stop... day two...stop ... etc.
You and your book are new to me. Never heard of this before the first of the year (sorry)
This is my original post:Getting Started Schedule
This was an excellent interview. It was enjoyable to listen to the three authors together, and it's always fun to listen to Alwyn's Scottish accent.
My biggest takeaway from the interview was that if you want the program to work, then you must eat everything you're suppose to be eating--breakfast, your pwo shake, your veggies, and all your protein.
And Lou, I'm so very glad that you're no longer eating soy after you experienced those most alarming side effects!
BIG thanks to allwyn for his most awesome and comprehensive answer to my question above. and the answer is.....
I am totally going to attempt the 26 mile training run on jan 26. if all goes well, I am doing breast cancer full marathon on 2-17-08. if not, I will run the half.
basically, allwyn does not see strength building, weight loss, and marathon running as opposing goals--he does recommend backing mileage down to one long run per week, which I have been doing. he feels that by doing NROL 4 W, I will be building strength and losing body fat, both of which will make me a faster runner, regardless of whether I do much running specific training other than intervals during the week and one long run. so my original plan as posted in my log is completely congruent with his recommendations.
the only change is that I might do the full marathon!!! oh, and I should post that I did the chicago marathon in oct 07, so I have a very good base of aerobic fitness. I am not doing this from scratch.
Have clients gone through this particular program prior to publishing the book in the authors gyms? If so, what were the results?
Oh, my! You are new here, aren't you?
Alwyn and his wife, Rachel, own a gym called Results Fitness in Newhall, CA. These are the workouts they've been developing for more than a decade, and have used successfully with hundreds of clients, if not thousands. They've trained everyone from young athletes to older adults, from elite athletes to novices, and every type of person in between.
I say in the introduction to NROL for Women that these aren't the exact same workouts, since you can't do that in a book -- the formatting is confusing enough to some readers as it is. But it's all based on the same system, which is constantly evolving as they figure out new and better ways to train their clients.
The training system in NROL for Women is the most complex I've ever seen in a book. We wanted to get as close as possible to what Alwyn and Rachel actually do with their clients, which is why it includes features like the repetition test at the end of the first stage of workouts.
. Is it something we're supposed to work up to or is it something like deciding you didn't work hard enough and probably can do another set?
Linear Mode
