Alwyn states on his website, "If a client can't squat past 90 degrees of knee bend without their heels raising or their body bending excessively forward at the waist, but they can squat all the way to the floor while holding onto something, we know there are muscle imbalances and stability issues around the pelvic/lumbosacral region as opposed to a knee or ankle dysfunction."
I have the problem described above and would like to know how to correct this.
Loresu, it might be a good idea to post this question in its own thread in the forum. There are sure to be some people who can help you out with some ideas for correcting this!
I have what I think are arthritic knees I have pronounced crepitus, pain when my knees are bent for too long (in the car, at the movies), and pain anytime I get very low to the floor and back up. I plan to finally see a doctor about this but I've put it off basically b/c I've had it so long as had my dad so I figure it's genetic.
In any case, the squats and deadlifts in NROLFW hurt my knees. (Lunges and step-ups are not bad.) What I've resolved to do for now is to be careful about how much weight I'm using and hopefully build up some strength in the suporting muscles so I can up the weights later. But I'm concerned about doing more damage, or not lifting enough to really do any good. What alternatives can I, should I, do here in Stage 1? More or different kinds of lunges? Perhaps a static lunge? I could always go to the leg press machine but I'd rather not. Please, any advice is appreciated.
I am 42 and I think I'm in pretty darned good shape other than this issue.
is that there are too many 1s and 2s and As and Bs. I set mine up on excel with one page for Workout A and a different page for Workout B. On each page I labelled the lines by "session". On Workout A page there are sessions 1 thru 15, only odd numbers. On workout B page there are sessions 2 thru 16, only even numbers. I stapled them together and carry both with me to the gym. One day I work off one page, the next day the other page. But the sessions are linear. I go from session 1 to 2 to 3. Very logical, you see?
In reading (and making) the Breakfast Shake recipe, it seems to me that the measurement listed in the book is really for the old-fashioned oats. If you were using the steel cut oats it should be half that if you wanted to hit the calories/macros listed in the book.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
If and of you could help me understand the sets and reps. I am new to weight lifting and your book. I bought the The New Rules for Lifting (for my husband) and The New Rules for Lifting for Women (for me).
I down loaded the workout logs and it was very helpful. However I don't understand why there are Set 4,5,6 at the top of the page. If we are only to do 2 sets or 3 sets of each .
If you could tell me how to fill it it or do it properly,I would be very grateful!
This is how I understand it...
In the book NROL4W
On Stage 1 Workout A
Do 15 Squats Set 1
Rest 60 seconds
Do 15 Squats Set 2
Rest 60 seconds
do 15 Push ups Set 1
rest 60 seconds
Do 15 Seated Row Set 1
rest 60 seconds
do 15 Push ups Set 2
rest 60 seconds
Do 15 Seated Row Set 2
rest 60 seconds
do 15 Step-up Set 1
rest 60 seconds
Do 20 Prone jackknife Set 1
rest 60 seconds
do 15 Step-ups Set 2
rest 60 seconds
Do 20 Prone jackknife Set 2
cool down and stretch
Where do the Set 3,4,5,6 come in? Or do they?
I am sorry if this seems like a obvious question but I am new to this and I want to do it correctly.
I have looked all over for this answer and could not find it.
Thank you in advance for taking the time out and reading this. Any help would be great!
THANKS,
TIA
OPPS...I posted this on NROL but that thread seems not to have been active for a few years. So, forgive me if you are reading this twice.
It sounds like you're confusing sets with workouts. The first four times you do A, and the first four times you do B, you'll be doing 2 sets of each exercise. 15 reps for the first two times (workouts 1 and 2), and 12 sets for the last two (workouts 3 and 4). The next four workouts have you doing 3 sets - 10 reps for workouts 5 and 6, and 8 reps for workouts 7 and 8.) In other words, you'll be doing each workout 8 times (A 8 times and B 8 times), where you will increase the number of sets, and decrease the number of reps (with the correlated increase in weight).
I'm getting this info from pg 140 and 141.
Edited to add: You can probably disregard the above... I looked at the log - it's made for all the workouts in NROLFW. The maximum number of sets you'll perform is 4 in any workout. If you're looking at the NROL log, the maximum number of sets you'll do for an exercise in any of the programs is 6, which is why it has six slots. Were you looking at the NROL log when you should've been looking at the NROLFW log?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
If and of you could help me understand the sets and reps. I am new to weight lifting and your book. I bought the The New Rules for Lifting (for my husband) and The New Rules for Lifting for Women (for me).
I down loaded the workout logs and it was very helpful. However I don't understand why there are Set 4,5,6 at the top of the page. If we are only to do 2 sets or 3 sets of each .
If you could tell me how to fill it it or do it properly,I would be very grateful!
This is how I understand it...
In the book NROL4W
On Stage 1 Workout A
Do 15 Squats Set 1
Rest 60 seconds
Do 15 Squats Set 2
Rest 60 seconds
do 15 Push ups Set 1
rest 60 seconds
Do 15 Seated Row Set 1
rest 60 seconds
do 15 Push ups Set 2
rest 60 seconds
Do 15 Seated Row Set 2
rest 60 seconds
do 15 Step-up Set 1
rest 60 seconds
Do 20 Prone jackknife Set 1
rest 60 seconds
do 15 Step-ups Set 2
rest 60 seconds
Do 20 Prone jackknife Set 2
cool down and stretch
Where do the Set 3,4,5,6 come in? Or do they?
I am sorry if this seems like a obvious question but I am new to this and I want to do it correctly.
I have looked all over for this answer and could not find it.
Thank you in advance for taking the time out and reading this. Any help would be great!
THANKS,
TIA
OPPS...I posted this on NROL but that thread seems not to have been active for a few years. So, forgive me if you are reading this twice.
Please see the FAQ thread stickied at the top of the forum.
Thank you stingo for your help.The 3rd paragraph of your post the edited part is what I was wondering. That was I thought but it having so many rep slots on the log sheet I was confused. I actually did 7 SETS because I didn't want to not do them just in case. My bones hurt today=) I really appreciate you taking the time out to write back! Thanks!
Thanks missjane for your suggestion. I did do that before I posted but it didn't have the answer but stingo did. THANKS again.
Thank you stingo for your help.The 3rd paragraph of your post the edited part is what I was wondering. That was I thought but it having so many rep slots on the log sheet I was confused. I actually did 7 Reps because I didn't want to not do them just in case. My bones hurt today=) I really appreciate you taking the time out to write back! Thanks!
Thanks missjane for your suggestion. I did do that before I posted but it didn't have the answer but stingo did. THANKS again.
TIA
Do you mean seven sets or seven reps?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
THANKS stingo and missjane for confirming it for me! I greatly appreciate both of you! If you both don't mind I would like to add you all to my buddy list. I looked at both of your threads and thought they would be very helpful to me.
Thanks agian for helping me out.
TIA
I am confused on if it is better to do my cardio on the same days as NRL4W or alternating. Was trying to do it on off days but finding that some days that doesn't fit in my schedule. Does it make a difference? Also if I am doing spin and a stage 1 workout is it better to do NRL4W before or after spin? How about running? Thanks for the help.
I have a question regarding the timing of post-workout shakes and breakfast. I am a fitness instructor and I teach a class in the early morning and do my lifting afterwards. I have a small bite before I teach and have my post-workout shake when I get home (about a 5 minute drive away from the gym) and then breakfast. Do you recommend that I have a high protein breakfast at this time as well? Would it be better to have a high protein snack later in the day? Please advise.
kallen
Quote:
Originally Posted by Lou Schuler
We need your help!
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.
What questions would you like us to answer on the podcast?
It's okay if you know the answer already; we're looking for material that would be interesting to a wide spectrum of readers.
Please put your questions on this thread, and please don't answer other readers' questions as they appear.
(If you're a reader who has a question you need answered right away, I'd really appreciate it if you'd put it on this thread, and also start a separate thread so your fellow forumites can help you find the answer.)
I am confused on if it is better to do my cardio on the same days as NRL4W or alternating. Was trying to do it on off days but finding that some days that doesn't fit in my schedule. Does it make a difference? Also if I am doing spin and a stage 1 workout is it better to do NRL4W before or after spin? How about running? Thanks for the help.
No expert here but... I understand that weights should be done first so as to maximize your capabilities on them. Also, I believe that doing cardio just after your weight training is preferable - it's talked about in NROL in the metabolic overdrive section.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I also thinks it makes sense from a safety standpoint to do cardio after lifting. You want to be fresh, alert, and at the peak of your strength when you have 45# dangling over your head.
I realize the podcast is over, but I didn't see this until today. I have a question about time spent working out. I work out in the mornings and have to be at work by 8:00 am. I bike to and from the gym so that takes about 30 minutes roundtrip from the workout. Will I be able to do all the workouts in approx an hour? I can stretch the time a little and I can shorten my warm-up on lifting days. Do you think I will have enough time to see the program through (The New Rules of Lifting for Women)? If not, can you suggest some modifications? Also, how do we get the podcast?
Thanks! So far, I have enjoyed the information you shared.
I just finished stage 4. those workouts took me at least 90 minutes. But you can split them up a bit. You can do the core work at home after work, for example (if you have a Swiss ball, not expensive), and you can do the intervals the next day when you're not lifting.
In stage one workout B, how can I do a wide grip lat pulldown if I don't have access to a gym? I have a small weight bench, a few bands, a row machine and a step. What can I do to relace this exercise?
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.
What questions would you like us to answer on the podcast?
It's okay if you know the answer already; we're looking for material that would be interesting to a wide spectrum of readers.
Please put your questions on this thread, and please don't answer other readers' questions as they appear.
(If you're a reader who has a question you need answered right away, I'd really appreciate it if you'd put it on this thread, and also start a separate thread so your fellow forumites can help you find the answer.)
squat-muscle imbalance
? for authors...Knees Please
Linear Mode
