but I cannot seem to understand the break down of these workouts.
Stage one.
I am looking at pg 140-141 and I cant seem to understand..
It says 'Squats' Then lists workouts 1, 2...am I doing 2x15 or 4x15? Does workouts 1,2 mean two weeks of workouts..? So confused, maybe cause its Monday...
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Dream more than others think is practical and Risk more than others think is safe!
A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort. Herm Albright (1876 - 1944)
Stage 1 Workout A
Each number is a seperate workout for the A Work set for a total of 8 workouts
workouts A1, A2 2x15
Workouts A3, a4 2x12
Workouts a5, a6 3x10
Workouts A7, A8 3x8
You'll do the same for the B workouts
Make sense now?
__________________ 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
Ha yes. Ill tell you what I thought at first, so you can get a laugh like I did
I thought you did ALL of those sets in one workout...
baawwhaha.
thanks paula!
__________________
Expect more than others think is possible;
Dream more than others think is practical and Risk more than others think is safe!
A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort. Herm Albright (1876 - 1944)
The first week you have 2, A workouts and 1 B workout so that means what is listed as Workout 1 and 2 would be the set/rep scheme you do that first week.
Thank you for asking this question I finally got my book, and kept reading that part over and over last night, and couldnt figure it out!
I am SOOOO glad I am not the only one
Nope, you're not the only one. Sometimes I have to read something a couple of times before I "get it". I've re-read that several times & still didn't get it. Thanks for the break down!
I thought I read that you do 2 work outs each week. It's 3?
It's however many 2 or 3 (or if you've been at this and know you can maybe 4) a week. Suggested is 3 a week for most "bang for your buck" but if you can only do 2, do 2.
Look back at the beginning of Chapter 10. Lou says, "Three is best. Two will work." He recommends three workouts per week again when he describes the stages on the next two pages.
Thanks to all for explaining it to each other. I've answered similar questions via email, which caught me completely by surprise.
I try like hell not to repeat information from one book to the next, but inevitably I realize I should've explained something in more detail than I did.
Thanks to all for explaining it to each other. I've answered similar questions via email, which caught me completely by surprise.
I try like hell not to repeat information from one book to the next, but inevitably I realize I should've explained something in more detail than I did.
One of these days I'll figure it out!
Lou, no you won't figure it out. It took me years to learn this. I'm a fellow writer (though a TOTALLY different style--I do tech pubs, mostly teach people how to use and link servers), but the end result is the same. No matter how hard you try, there will be readers who don't understand. Just as you explain how all of our bodies react differently to different types of workouts, different people's brains react differently to different styles of writing. I spend an obscene amount of my life studying the results of focus group testing only to find out over and over again that I would have had to write the same information 7 different ways to get through to even half my users! Just the way it is. The other downfall is, the more you write it yourself, the better you understand, and therefore the harder it is to figure out if it makes sense to someone who's reading it for the first time. And if you're using the same editor repeatedly (I have 2-3 I rotate through), then they're in the same boat--they understand it by now, too.
You did great, and there's nothing wrong with those who didn't get it at first either. Different people, different brains!
I did Workout A A, BI, B2, CI, C2 Twice. I also did Workout B, A, B1&2, C1&2. This is the second time I worked out, I have one more workout before I get to workouts 3 and 4. Just doing workout A is not enough for me.
maybe you're right so it's only going to be workout A: B1,2 C1,2 correct? Twice but heavier 3 times a week then switch to workout B three times, then I go back to B3,4, C3,4 like that?
I don't understand what you are saying. For Stage 1, you will be working 3 workouts a week (that's what the book recommends), so
Week 1
A B A
Week 2
B A B
and so on.
The first 2 workouts in A and B consist of 2 sets of each exercise at 15 reps each.
The next 2 workouts in A and B consist of 2 sets of each exercise at 12 reps each.
The next 2 workouts in A and B consist of 3 sets of each exercise at 10 reps each.
The next 2 workouts in A and B consist of 3 sets of each exercise at 8 reps each.
Workout A is on Page 140. Workout B is on Pg 141. You alternate these workouts each session, wether that is 2 or 3 times a week.
For the First 2 times you complete Workout A (probably on Monday and Friday):
Squat - 1 set of 15 reps
Rest 60 seconds Squat - 1 set of 15 reps
Rest 60 seconds Pushups - 1 set of 15 reps
Rest 60 seconds Seated Row - 1 set of 15 reps
Rest 60 seconds Pushups - 1 set of 15 reps
Rest 60 seconds Seated Row - 1 set of 15 reps
Rest 60 seconds Stepups - 1 set of 15 reps
Rest 60 seconds Prone JacKnife - 1 set of 8 reps
Rest 60 seconds StepUps - 1 set of 15 reps
Rest 60 seconds Prone Jacknife - 1 set of 8 reps
If you don't feel like Jello after that then you aren't using heavy enough weights or you are waiting too long between sets. Make sure you are timing it properly.
Does this make more sense now?
Workout B follows the exact same format, you do your deadlifts first, then alternate the shoulder press and lat pulldowns, then alternate your lunges and swiss ball crunches.
I think what is causing some of this confusion is the lettering. Maybe it should have been called Workout 1 and 2. I think people are getting the Workout A&B confused with the Exercise A, B & C
Jane, I'll add to your post for, hopefully, a bit more clarity. The parenthises are what I added (BTW, "Wk"=Workout):
Quote:
Originally Posted by missjane
Does this make sense:
Stage 1
Week 1
Workout A – 2 sets of each exercise – 15 reps (Wk #1)
Workout B – 2 sets of each exercise – 15 reps (Wk #1)
Workout A – 2 sets of each exercise – 15 reps (Wk #2)
Week 2
Workout B – 2 sets of each exercise – 15 reps (Wk #2)
Workout A – 2 sets of each exercise – 12 reps (Wk #3)
Workout B – 2 sets of each exercise – 12 reps (Wk #3)
Week 3
Workout A – 2 sets of each exercise – 12 reps (Wk #4)
Workout B – 2 sets of each exercise – 12 reps (Wk #4)
Workout A – 3 sets of each exercise – 10 reps (Wk #5)
Week 4
Workout B – 3 sets of each exercise – 10 reps (Wk #5)
Workout A – 3 sets of each exercise – 10 reps (Wk #6)
Workout B – 3 sets of each exercise – 10 reps (Wk #6)
Week 5
Workout A – 3 sets of each exercise – 8 reps (Wk #7)
Workout B – 3 sets of each exercise – 8 reps (Wk #7)
Workout A – 3 sets of each exercise – 8 reps (Wk #8)
Week 6
Workout B – 3 sets of each exercise – 8 reps (Wk #8)
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