Not feeling the burn.

[MLE_119]

I am in stage one and just completed workout 3. I just don't feel like this workout is enough for me. Before doing NROL4W, I did Body for Life for a year. So I am used to do a lot more set and a lot more reps. I used to be able to feel a bit of soreness in my muscles after every workout. Now, nothing.

While doing BFL, I was already doing intervals for cardio (20 minutes on the treadmill), so I am just continuing to do that on T/TH/S, my days off from lifting.

So my question is, does this get more challenging as I go? I have upped my weights and I am lifting heavy, but I just don't feel like I am really getting a good workout. I have read the book and everything makes sense, but I just want to be challenged! Is it ok to skip to stage 2? Has anyone else experienced this? I just am afraid as the reps go down even more, I am not going to get as good of workout even with upping the weights. I just want to feel like I did a workout!

--Emily

[Brianne]

yes, it will get harder as you continue on. however, imo, if it seems easy in stage 1 you aren't going heavy enough.

[MightyAl]

Hello Emily,

I too feel there's not enough work. I'm used to doing more sets/rep and the workout (at least stage one) as layed out in the book is too short. The first time I did it I finished in about 20 minutes. I posted about this a few weeks back and got some good feedback from some members. Is that it?

I do think the exercises selection and the way they are sequenced is intense and I lift as heavy as I can and keep the rest periods minimal but the workouts are just too short for me. So, I've been adding an extra set to each exercise. I'm on Stage One as well but on workout #5. I'm sure I won't be able to keep this up with subsequent stages as there are intervals tacked on to some of the workouts but for now I'll keeping doing what I'm doing.

Anyway, if you read the responses I received to the thread I linked, you'll notice there are a few others that felt the same way but they've stayed with the program and most say the subsequent stages are more challenging.

Alexandra

[Bytsi]

Make sure you are doing AS HEAVY AS YOU CAN with each exercise. Before this, I lifted heavy, and did many more sets/reps, and when I looked at the workouts I thought "that's gonna be too easy, maybe I should skip stage 1." But, I figured out pretty quickly that I hadn't been lifting anywhere near as heavy as I was capable of.

The other thing is be sure you are only resting 60 seconds between sets - that makes a big difference to me and my level of exhaustion when I'm done.

Hope that helps

[LaraT]

I thought the same thing at first...but TRUST THE PROGRAM. Everything from the exercise choices, order, sets, reps, rest, etc is thought out carefully. As you move through Stage 1 the reps go down so you can use heavier and heavier weights.

Seriously, when I first started I worried that it wasn't enough. I had been doing *more* prior to NROL4W on my own...but at the end of the Stage 1 I saw progress like I had never seen before.

And yes, it gets A LOT harder as you move through the Stages. Enjoy the 30 minute or so workouts now....they quickly get longer and more intense..

[beospenser]

I add intervals 3x/week right after the weight work and try to do some other cardio (spinning, step or kickboxing) on the "off" days.

[Morondava]

Add weights with every set if needed if you don't feel challenged. I think stage 1 is largely about figuring out how much you need to lift. This morning, I did deadlifts. I had some energy left after the first set, so I added 5 pounds. I realized that next time, I'll need to add another five. That's what I did for all of them. Rather, rinse, repeat, and you get to a point where it's challenging quickly enough.

[MLE_119]

Thanks for the input! I will continue on with what I am doing and load myself up with more weight I guess! I actually need to go buy heavier weights since I am using all that I have now. (I do all my workouts at home).

I upped the weights again today (on each set) so we'll see if I feel it at all in my quads by morning. I usually feel my workouts in my upper body, but not in the lower body.

Thanks, again!

[rixatrix]

If you think of Stage 1 as a sort of break in, then if you're an intermediate or advanced lifter, it might not make you very sore.

Just wait.

[kfisherx]

Originally Posted by MLE_119

I am in stage one and just completed workout 3. I just don't feel like this workout is enough for me. Before doing NROL4W, I did Body for Life for a year. So I am used to do a lot more set and a lot more reps. I used to be able to feel a bit of soreness in my muscles after every workout. Now, nothing.

While doing BFL, I was already doing intervals for cardio (20 minutes on the treadmill), so I am just continuing to do that on T/TH/S, my days off from lifting.

So my question is, does this get more challenging as I go? I have upped my weights and I am lifting heavy, but I just don't feel like I am really getting a good workout. I have read the book and everything makes sense, but I just want to be challenged! Is it ok to skip to stage 2? Has anyone else experienced this? I just am afraid as the reps go down even more, I am not going to get as good of workout even with upping the weights. I just want to feel like I did a workout!

--Emily

I challenge your assertion that you are lifting heavy enough. Stage one has 2x15 squats. Your ass would be good and kicked on just that one if you were lifting to your potential. I could still get a good workout from stage 1 even though I am lifting longer programs right now by adjusting the weights to an appropriate level. 2x15 step ups to a bench with 25e db in hand wouldl kick just about any of us for example. You should be lifting weights so heavy that you can barely get out the last rep on any set. Your whole body should be shaking from the effort that you are putting into it.

My bet is that you are rushing the exercises and cheating the form more than that you are super duper fit from working body for life for a year.