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New Rules of Lifting for Women Based on Lou's new book with Cosgrove and Forsythe

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Old 02-03-2008, 03:09 PM   #91 (permalink)
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Thanks a lot Lou - much appreciated.

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Old 02-03-2008, 04:26 PM   #92 (permalink)
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Originally Posted by Lou Schuler View Post
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.
Thanks so much for the response, Lou! I didn't expect it on Super Bowl Sunday!

It's good to know I'm not missing out on anything by working out at home. I'll probably start going to a gym after work, once I outgrow my weights at home. But it's so convenient to do it at home, especially in the winter.
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Old 02-03-2008, 08:25 PM   #93 (permalink)
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Lou--I have been rereading the book and I have to tell you it is the absolute best. I have already read it once and have been following the workouts for a month. You are such a great, entertaining writer. I love your style and your tidbits of information regarding exercise in your own life.

I especially like the last few sentences of your book, "Nobody can choose to be perfect, but all of us can choose to be better. So what's your choice?"

While I have been following the program for a month with little weight loss/inches lost, I know I am in better condition than I was a month ago. I can only get better if I continue on.

Thanks so much!
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Old 02-04-2008, 03:37 PM   #94 (permalink)
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Hey! You gave away the ending!

(Kidding!)

Thanks for the kind words.
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Old 02-05-2008, 06:05 PM   #95 (permalink)
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Default Forced time off

I will be traveling for a month right in the middle of my fitness program with no equipment regularly available. When I finaly get to a place where I can formally pick up again, should I start where I left off? Or maybe a two weeks before where I left off?
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Old 02-05-2008, 06:12 PM   #96 (permalink)
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Default No Chin-Up bar

I don't have access to a chin up bar and I can't regularly get to the gym. What excercise should I do in place of the chin up?
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Old 02-05-2008, 06:15 PM   #97 (permalink)
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I don't have access to a chin up bar and I can't regularly get to the gym. What excercise should I do in place of the chin up?
You have about 5 months before you get to the chin-ups in this program. You could always install a chin-up bar at your home or maybe you will be getting to gym more regularly at that time.
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Old 02-05-2008, 06:21 PM   #98 (permalink)
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Two other options to the chin up/pull-down:

Pull-overs
get a band, attach it to something against the wall or ceiling and do "pull-downs" using that.
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Old 02-05-2008, 06:24 PM   #99 (permalink)
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Two other options to the chin up/pull-down:

Pull-overs
get a band, attach it to something against the wall or ceiling and do "pull-downs" using that.
Actually, Alwyn has us doing negative chin-ups in the later stage, and he has some pretty definite instructions on what we are to do. So, does that make a difference in what you just suggested?
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Old 02-05-2008, 08:02 PM   #100 (permalink)
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Two other options to the chin up/pull-down:

Pull-overs
get a band, attach it to something against the wall or ceiling and do "pull-downs" using that.
I'm having trouble understanding and visualizing this exercise. Is there a demonstration of the exercise somewhere?
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Old 02-06-2008, 01:19 AM   #101 (permalink)
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Quote:
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I will be traveling for a month right in the middle of my fitness program with no equipment regularly available. When I finaly get to a place where I can formally pick up again, should I start where I left off? Or maybe a two weeks before where I left off?
If you do nothing for a month you'll prolly have a tough time just waltzing back in and doing your next workout as previously planned.

Be sure to try and get in some sort of work here and there, bodyweight is fine, and then either pick up a week or so back, or just continue on knowing you'll need to go a bit lighter on your first couple workouts. It's not gonna take forever to get back to it, just that it's usually not immediate for many.
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Old 02-06-2008, 02:24 AM   #102 (permalink)
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I'm having trouble understanding and visualizing this exercise. Is there a demonstration of the exercise somewhere?
Which one? I'll assume band pull-downs.

I'd have to video a demo of what I'm visualizing, because I'm throwing out an idea that I've not ever done, but one must be inventive to overcome the lack of certain equipment.

I put my bar in the top most position of my rack for pull-ups/chin-ups. I use the blue band folded over twice to make a "rope" and loop that over the bar for neutral grip pull-ups at home.

I'm kind of limited on space, so rather than do dips, I'll probably do decline bench presses.
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Old 02-06-2008, 05:09 AM   #103 (permalink)
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Hey Cynic, while you are thinking of substitutions for the negative chin-ups..this is a preview of this part of the program.

We do 3 sets of 1-rep negative chin-ups -- working up to 20 seconds hold time and then adding weight to our bodies once we do

Right after that, we do TEN sets of U/H pull-downs. Two rep sets w/ a quick pulll-down and 4 seconds on the return. 60 secs between sets.
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Old 02-06-2008, 01:56 PM   #104 (permalink)
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That's from NROL4W?

Alwyn is brutal.
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Old 02-06-2008, 01:57 PM   #105 (permalink)
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you got it! It's in stage 6, I believe (out of 7 stages)....don't have my book here right now.
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Old 02-29-2008, 09:59 PM   #106 (permalink)
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Here's a question:

How's Alwyn doing? How's his recovery coming along?
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Old 03-01-2008, 10:21 PM   #107 (permalink)
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Cleared up my doubts about the 2000 calories! =)
Wow what an accent to! lol
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Old 03-05-2008, 12:27 PM   #108 (permalink)
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I am going to assume this is an error in publishing/editing but Stage 2, Workout B is the only one of all the workouts in the book that is listed as NOT alternating sets.
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Old 03-05-2008, 12:34 PM   #109 (permalink)
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It just looks like they've left out or had covered the text saying "alternating sets" as that's how it's set up to work by the letters. Plus, it should be the same exercises/order as stage 4, just with different set/rep scheme.
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Old 03-05-2008, 02:05 PM   #110 (permalink)
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Is there a substitute for the front squat/push press? I workout at home and I use a system that has the barbell attached to jet cables and pushing all the way up doesn't really work that well.
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Old 03-06-2008, 03:59 PM   #111 (permalink)
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I've got two questions. I've got arthritis (though it's being handled fairly well with some good meds), so is there anything I should be more careful of or avoid? I'm very careful with knee stuff and making sure I've got the proper form for knee moves.

I'd also like to reiterate the question about having large amounts of weight to lose. I still need to lose 50-80 lbs. Should I just do the workout and diet as prescribed and work harder and longer, or is there something else I should do as well?

Thanks! The book is terrific! I'm going to start rereading it again this weekend.
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Old 03-06-2008, 04:07 PM   #112 (permalink)
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Why would you need to work harder? Longer, prolly, simply because it'll take more than 6 months to lose the weight. So just do it till it's done, and evaluate if you want to go another time or switch to a different routine. Losing fat is about eating correctly while working out. The actual specifics of the workout aren't usually the determining factors. The diet is.

Donno about arthritis. You can search the forums and see if someone has asked or you may need to start a new thread if noone comes in here to answer you. However, I'd guess that it'll mostly be an individual thing and you'd be the best gauge of what you can and can't do. Try something and see.
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Old 03-06-2008, 04:12 PM   #113 (permalink)
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Thanks Aoife! I was thinking that it was probably that (just taking longer to get to my goal), but that's ok with me. I'm in this for life and not just to get to swimsuit season, if you know what I mean.

I feel pretty good about my form (I worked out with a trainer for 3 months, so he watched my form pretty closely then), so I'll just keep working and keep being safe in mind.

On to Week 2 of Stage 1!
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Old 05-07-2008, 08:33 AM   #114 (permalink)
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Help! on Stage one...workout A - on the first day, do you do 2 sets of squats, or 10 sets of squats?
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Old 05-07-2008, 08:34 AM   #115 (permalink)
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Old 05-07-2008, 08:37 AM   #116 (permalink)
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Help! on Stage one...workout A - on the first day, do you do 2 sets of squats, or 10 sets of squats?
Read this thread: I must be having a huge brainfart
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Old 05-27-2008, 10:31 AM   #117 (permalink)
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Default difference in lunges, stage 2

I am just starting stage. What is the difference between static lunge rear foot elevated and the Bulgarian split quat?
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Old 05-27-2008, 10:40 AM   #118 (permalink)
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BSS and Static Lunge
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Old 08-08-2008, 11:28 AM   #119 (permalink)
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I have not finished the book yet, but was nosing through looking at the training log and am a bit confused, and really hate that I have to admit that.

The Workout A on page 140 of the book, am I to understand that I am to do 2 set of 15, then 2 set of 12, then 2 sets of10d so on?

If so, why is the structure of the Workout log on the page before different. I feel like I am missing something - and am not usually this dense.
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Old 08-08-2008, 11:38 AM   #120 (permalink)
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you are misreading it. the workout log is correct - this comes up a lot for some reason.

Stage 1, getting started questions
I must be having a huge brainfart
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