Alwyn, Cassandra and I are going to record a question and answer session Monday evening, with the goal of having a free, downloadable podcast for readers that'll be available sometime in the next couple of weeks.
Kevin just posted that this podcast would only be available from JB's sight and Lisa~ said you have to buy a JB product to be able to download it from JB's sight. So, what happened to the readers' free, downloadable podcast?
Oman. Sorry I posted anything about buying something from Berardi. I was not trying to imply that that's what everyone should or has to do! I just like his stuff and that's how I got to be a member and it is an option.
I didn't mean to cause any kind of stir! Please, please, I retract my comments!
I apologize for all the confusion over this. The fault is entirely mine -- John said from the beginning that he would send out the link in his newsletter this week, and that it would then be available in the free area of his site. I just forgot the details. So we'll all be able to hear it soon.
FWIW, I'm as curious as you are to hear it; it was pretty fun to do, and those interviews are usually fun to listen to afterwards. Not always, but usually ...
You need to sign up to get the mp3 and read the interview with Cass (which is great btw) but it's completely free. You just don't get access to all areas of the PN boards.
Thanks for posting the link. Great interview!! (Made even better by the fact that one of my kids just happened to set a Shrek action figure in front of my monitor not long after I started listening to it. I'll forever picture Shrek now each time I read anything by Alwyn.)
Hello,
Received New Rules yesterday and have finished it! Lovely, and very reasonable. I've been lifting for a long time, and following very strict nutritional plans. I'm 53 and love feeling strong.
In December and most of this month, I crashed and burned! Haven't been to the gym for over 1 month. So NROL4W arrived in the nick of time.
My question: The lifting -- no problem; it's the recipes! I live in France, and we don't have a lot of the foods that exist in the U.S. (pros and cons)
Do any of you know a substitute for FIBER ONE cereal? Does ALL-BRAN qualify? We have All-Bran but not FiberOne.
Most of the other foods I can get or I know how to work around.
Thanks for the help! Will get back to you after implementing the first phase on Monday.
Best to you all,
Dedene
I'll have you know I had to look up every word in that post, with the exception of "All-Bran." It may have been the first time I opened my French-English dictionary since college!
I have been lifting weights at home for about two years but my experience is mostly based on following Cathe Friedrich dvds. Apologies in advance therefore if this is a stupid question as I have learned what I know as I go along without any coaching etc. In most of the dvds I do, there is nearly always a rep count - e.g. 2 up 2 down, 3 up 1 down etc - usually it varies a bit which I understand is to challenge the muscle differently. I didn't see anything about this in the book. Should we be doing all the exercises as single count - e.g 15 squats straight up and down or should we be following any particular count pattern or changing it around depending on the weight?
I have been lifting weights at home for about two years but my experience is mostly based on following Cathe Friedrich dvds. Apologies in advance therefore if this is a stupid question as I have learned what I know as I go along without any coaching etc. In most of the dvds I do, there is nearly always a rep count - e.g. 2 up 2 down, 3 up 1 down etc - usually it varies a bit which I understand is to challenge the muscle differently. I didn't see anything about this in the book. Should we be doing all the exercises as single count - e.g 15 squats straight up and down or should we be following any particular count pattern or changing it around depending on the weight?
What happened to stretching? Is that gone like wearing a leotard to the gym?
I really like this book. Lou, i dig the way you write. How often do you laugh while reading a fitness book? Thank you for making all the information entertaining to read.
I'm in stage one, and am loving the stinky weightroom. Not a place you want to be seen in a leotard.
What happened to stretching? Is that gone like wearing a leotard to the gym?
Static stretching is best after the workout. Research shows that static stretching does not reduce the risk of injury and in fact, may increase the chance. It also elongates the muscle, so it has to contact over a greater distance, so you lose strength when stretcing pre-workout.
Dynamic stretch is used now and static stretching is saved for later.
Great book!! I work with Michelle Bower who demonstrates the exercises in the photos and I never made the connection to this forum untill I saw the book on side column. Small world.
Great book!! I work with Michelle Bower who demonstrates the exercises in the photos and I never made the connection to this forum untill I saw the book on side column. Small world.
I'll have you know I had to look up every word in that post, with the exception of "All-Bran." It may have been the first time I opened my French-English dictionary since college!
Lou,
Vous avez bien travaillé et vous méritez des applaudissements de tout le monde!
Hmm... I've still been unable to download the podcast of the interview. I have a login (a free one), and I am most definitely logged in to the website, but then when I view the page with the interview, I see this message:
" The information contained here is viewable to members only."
Any guidance would be most appreciated.... thanks!
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
Hmm... I've still been unable to download the podcast of the interview. I have a login (a free one), and I am most definitely logged in to the website, but then when I view the page with the interview, I see this message:
" The information contained here is viewable to members only."
Any guidance would be most appreciated.... thanks!
Try this, it's from Berardi's Newsletter. Try the link that he put in post #2
I have most of the equipment needed for Alwyn's workouts in a home gym and I am planning to start the exercises tomorrow. However I do not own a squat rack. I already know that I am able to do 15 straight squats with 40-45lbs on my barbell, but that I struggle to lift much more than this onto my shoulders, which will obviously quickly become a problem in terms of building up strength in this exercise. I work out usually when the kids are at school and my husband at work so there is no-one to help me. A couple of other people are discussing this on the thread below "working out at home" who are in a similar boat. Other than buying a squat rack (which I am prepared to do, but not everyone has the space/ cash) is there any other solution to this problem - is there a way the workout can be adjusted not to need this equipment - for example - doing more sets at lower weight - or is this not in the spirit of the workout?
I have a few questions about doing the program at home as well.
1) I've been using 30lb dumbbells for squats and so far they're still challenging me. How should I hold the dumbbells though? Is it better to put them on my shoulders, or should I hold them by my sides?
2) I'm also wondering if there are any extra exercises I should do to make up for whatever I'm missing in the back exercises. Instead of lat pulldowns, I've been doing the modification suggested in the book, where you do them lying on a bench, and I'm substituting bent-over barbell rows for the seated row exercise. I know they're not supposed to be as effective, so I'd like to compensate for whatever I'm missing.
So far though, the program is working really well for me. I'm feeling much stronger and leaner, and I'm excited to see what will happen as I progress. Thanks!
2) I'm also wondering if there are any extra exercises I should do to make up for whatever I'm missing in the back exercises. Instead of lat pulldowns, I've been doing the modification suggested in the book, where you do them lying on a bench, and I'm substituting bent-over barbell rows for the seated row exercise. I know they're not supposed to be as effective, so I'd like to compensate for whatever I'm missing.
Who says bent-over rows are less effective than lat pulldowns? The angle of pull is certainly different, but you're still building the muscles in your middle and upper back.
Dumbbell rows are about as useful and versatile as any strength-training exercise category I can think of. You can do them with 1 arm at a time or 2; underhand or overhand; on one leg or both. You can even play around with the traditional bodybuilding version of the one-arm bent-over row.
(I used to hate that exercise until I tried the Westside version, which they call the Kroc row.)
And when you run out of options for those, you can switch to reverse pushups (or whatever you want to call this exercise), and again run through a series of options: narrow grip, wide grip, overhand, underhand -- all done with any and every torso angle you can rig up in your home gym.
With a little creativity, you can accomplish at least as much without lat pulldowns as you could with them.
I was not trying to imply that that's what everyone should or has to do! I just like his stuff and that's how I got to be a member and it is an option.
I live in France, and we don't have a lot of the foods that exist in the U.S. (pros and cons) 
Linear Mode
