Hello everyone, i've been reading NROL4W for some time now, because my GF is on it and she wanted some help. I am starting on the same but using the men's version, and my biggest surprise was looking at stage two WO's and beyond. Has anyone started this stage yet, because, seriously, 9 exercises in on WO !!!!
And they're not easy exercises either, talk about a bit of an overload, especially for someone who is lifting weights for her first time.
So I am wondering, how this is going for you all. The break-in program looks great, but stage two just seems too complicated I think, too many exercises to try and do and track and do correctly... WO A has 7 exercises and WO B has 9 with an interval session... Thats crazy
I would love to hear your comments on this, especially if you're already on the second stage. Lou or Cassandra, am I reading this or interpreting it the wrong way ???
Anywhos, one very confused lifter would appreciate all your help, not to mention my GF will too
Enjoy and thanx for reading.
Are you referring to NROL or NROL4W? NROL has a break-in, but NROL4W has a Stage 1 instead of a break-in. Stage 1 is 6 weeks long, so nobody should be that far along yet -- the book just came out!
I did NROL before NROL4W, and once you get used to the supersets and the tracking, it's not a problem. Especially with good log sheets.
it's silly really - I had to move a couple of workouts and so am "behind" to my original schedule - and it's making me nuts trying to figure if I can catch myself up to myself w/out doing too much.
Lou already said that the workouts in NR4W were more demanding than the original. Stage 2 is what he was talking about for sure!
What kind of help does your girlfriend need? You've got the workout logs (thank you Aoife). Now it's just going and doing it to find out if it's really as overwhelming as you think or not.
FYI, I haven't gotten to Stage 2 yet. It won't be long. But I have looked through the material.
Why would the workouts be more demanding in the book for women? Not that I think a woman couldn't do them but I would think that they would be less demanding or at least the same than the men's version simply because the chances are greater that a woman picking up NROL4W has had no weight training experience than a man picking up NROL.
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I feel like I'm not doing enough in Stage 1 because I'm used to doing 8+ exercises in a session. In fact, I was just thinking about combining workouts A+B in stage 1, but decided against it.
Not following a process usually leads to injury/overtraining!
To the OP, Strength training is one of the best things your girlfriend can do as a woman for her body and her health. Workout A of Stage 2 has 7 exercises, Workout B has 9 exercises, but many of those are geared towards strengthening the core. So get out of her weigh and let 'er lift. She can do it.
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Thanx everyone, she's already on her second week of stage 1, and really enjoying it. Spacecity, I'm not trying to get in her way, and I know that she can do it, she just wanted some help with how some of those exercises worked.
The only reason I thought it was a lot, is because she's never lifted, at all until this program, and a combination of 7 exercises in one workout plus 9 in another one, alternating, well, it gave me pause. Especially since one of the main reasons she never lifted before was because she didn't like it (her words not mine).
I didn't want her to look at the log sheets and go "are u outta your mind"
But we'll see how it goes.
Thanx everyone.
I think by the time she finishes stage 1 she'll have more confidence in her abilities and she'll be seeing some progress in the mirror - or feeling her muscles work when she asks it of them - it's rather self-reinforcing.
Stage 2 will probably appeal to her by then - lower reps, different exercises -- all to be looked forward to. If not, send her here - we'll convince her
I cheated: I only did 8 workouts of Stage 1 because it felt too similar to what I'd already been doing: I was looking for a change! I started Stage 2 last week and have done each of the workouts once. There are some tricky exercises in there and a heavy emphasis on core work and balance. Many of the exercises were new to me, so I photocopied the pages of the unfamiliar exercises and brought them to the gym with me.
The DB Prone Cuban Snatch is devilish! I actually found stage 2 conceptually confusing because the exercises are variations on exercises I usually do with a lot of weight, but because of the balance and because of the upper-lower combo moves, I had to use much lighter weights than I would ordinarily use. It's going to take some getting used to.
Oh dear, I did exactly what Starfish wanted to do! I combined workouts A & B to make a more challenging Stage 1. It only took about 45 minutes where usually I lift for over 1 hour. I feel good though. Maybe it's because I'm used to lifting heavy? Or maybe I'll fall on my face in a week or so?
As for the workouts, the most challenging exercises for me are the Intervals and the Unilateral work. I am so clumsy.
Can't wait to start Stage 2 to see what SouthWest Rider means. I'm sure that by the time you get to Stage 2, you'll be ready to attack.
Oh dear, I did exactly what Starfish wanted to do! I combined workouts A & B to make a more challenging Stage 1. It only took about 45 minutes where usually I lift for over 1 hour. I feel good though. Maybe it's because I'm used to lifting heavy? Or maybe I'll fall on my face in a week or so?
Miss, if you're combining workouts to make it more challenging, you're not lifting nearly heavy enough.
I've started back in NROL, doing the break-in and I have to climb the stairs a little at a time when I'm done. I have a tendancy to place my water bottle on three to four steps up and lean on it for support. I'm quite exhausted and put out.
I don't think it's that tough a workout. The workout seems like it's long because you have planks and supermen and whatnot in it. They're not really the same as deadlifts and squats. That last triset (stage 2, workout B, group D) and the cobras are not gonna take that long or be that intense, but they sure will finish your sorry butt off (general "your" not anyone specifically).
The first part of the workouts are the big things, the last bunch are just finishers. Mostly because a strong person (core wize) could plank all darn day if fresh... do it after squats and suddenly 1 minute is hell on earth.
I'm pretty sure after the first run-through she'll be fine. And I'll try not to take offense for women everywhere that someone thinks a girl, no matter how new she is to this stuff, should somehow have a lesser or even equal workout to a guy. Isn't that the equivalent to thinking she shouldn't take a math or science course? Or shouldn't be out of bed whilst preggers?
(if I offended you by that, please get over it... it's comedy... making a point with a smidge of harshness, and nothing personal)
To me, it primarily comes down to this - I trust Alwyn's programming knowledge. If he says do stage 1 as written before moving on - that's what I'll do - as heavy and intense as I can manage.
When I get to stage 2 - if he says do 8 or 9 exercises as prescribed and one day is followed by intervals - that's what I'll do - as heavy and intense as I can manage.
cynic, I agree. for the first time, I am actually using challenging weights, and I am toast after the workout.
and aiofe, that was my experience exactly--I have been doing a core workout for many months now, and I have changed it to a non-lifting day. it is too much after one of alwyn's workouts.
Miss, if you're combining workouts to make it more challenging, you're not lifting nearly heavy enough.
I've started back in NROL, doing the break-in and I have to climb the stairs a little at a time when I'm done. I have a tendancy to place my water bottle on three to four steps up and lean on it for support. I'm quite exhausted and put out.
Amen to this! Last night I started A5 (3x10) and there's no way I could have combined both workouts. The increase of weight (which I try and do for each workout) PLUS the new reps/set made it very challenging. So challenging that tonight instead of HIIT or jumping rope, I'm swimming, so I can go at it full force again tomorrow.
I'm currently doing stage 2 and it is extremely challenging, but doable... I always feel a little awkward when I start something new and I'm trying to get my form down, but I'm usually in a groove around the 3rd or 4th workout..
I decided to do start with stage 2 because I've been doing the workouts from the original NROL.. I did the break-in, fat-loss I (twice), II, and III.
I can tell you the workouts from NROL4W are just as challenging and the workouts in NROL. I feel completely wiped out after my workouts!!
I agree so much with what has been said in this thread. There is no way I could combine the workouts. I'm lucky to be able to walk down the stairs of the gym when I am done.
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Ginger
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OK, I'm convinced of the efficiency of Alwin's program! I see your wisdom after doing the Phase 1 workout twice now. I'm sore all over, which is great! I've loaded on quite a bit of weight after a 5-week break from lifting. I am no where near my maximum, but obviously it's plenty. Is it possible to have sore adductors from step-ups? Ok, I do them on a regular bench (12-15" high?)...
I did try the Incline Reverse Crunches today. What fun. I know, they're not yet on the program, but we don't have Swiss balls in the gym, so I have to improvise.
I'm lucky to be able to walk down the stairs of the gym when I am done.
Ha! I have to walk UP TWO FLIGHTS at the end of my workouts. The last A workout, I increased weight on the squats and man...I probably should have sat down on the bench for a bit at the end and regained myself, but I didn't. I was fairly afraid I would lose my legs and fall down the stairs.
Ha! I have to walk UP TWO FLIGHTS at the end of my workouts. The last A workout, I increased weight on the squats and man...I probably should have sat down on the bench for a bit at the end and regained myself, but I didn't. I was fairly afraid I would lose my legs and fall down the stairs.
I can absolutely relate to that!
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Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
WOW so many things on Stage two !!!
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