I just did Stage 3 B1 today, and I don't know, but it seems like these workouts aren't as hard as stages 1 & 2.
Before you say I'm not lifting enough, I just don't see how I could go higher on weight in these specific exercises (at least not many of them). I just feel like the rests (105) are too long and I'm not getting that good gasping and sweating kinda workout I got in the other 2 stages. In fact I did an unplanned HIIT today after my workout for the first time since starting NROLW because I just didn't feel like I'd worked out hard enough.
Has anyone else felt like this? Maybe I should try supersetting without rest between the 2 paired exercises (but still resting between sets)? Maybe it's the lack of step-ups and lunges that usually kill me?
I know I can't row or RDL/row more weight than the 100# I'm doing now without wrenching my lower back... I 1-leg squatted as low as I could get without falling over, and I certainly can't add more to the YWTL's at this oint... and while I FELT the exercises while I was doing them and pretty much got to failure in 6 reps (still a bit of tweaking needed for the next workout), I just felt like overall like it wasn't a metabolically challenging workout, or at least not as metabolically challenging.
They are hard in a different way--they are lower rep so you won't get that heavy breathing feeling like when you do 10+ squats or whatnot. Also a combo move like BB row/RDL is highly metabolic. Plus you have the HIIT with 3b.
I had more progress during stage 3 than 1,2, or 4 (which I just finished) and my eating wasn't as great as it had been during 1 and 2.
I think it just might not feel as intense because you are not using much weight on the single leg squats and YTWL. These are not meant to be done with heavy weights. More about "pre-hab" and helping to prevent/correct strength imbalances.
I wasn't feeling the B workout in S3, either, which is why when it rolled around again in S5, I opted to move on. I just needed something different.
Thanks Jane - I'm glad it isn't just me!
Does anyone have an opinion on adding stuff to it? Maybe if I put some step-ups or lunges or pushups or SOMETHING else in it, I'd feel it more? And please do NOT say to do the BWM after workout B, cuz that ain't gonna happen!!!
They are hard in a different way--they are lower rep so you won't get that heavy breathing feeling like when you do 10+ squats or whatnot. Also a combo move like BB row/RDL is highly metabolic. Plus you have the HIIT with 3b.
I had more progress during stage 3 than 1,2, or 4 (which I just finished) and my eating wasn't as great as it had been during 1 and 2.
I think it just might not feel as intense because you are not using much weight on the single leg squats and YTWL. These are not meant to be done with heavy weights. More about "pre-hab" and helping to prevent/correct strength imbalances.
I guess the HIIT helps (I actually forgot it was "required" but did it anyway since I felt like I hadn't worked hard enough)... I do understand why we do the pre-hab type exercises... part of my whole "issue" is that there are exercises that you can't go heavy on (like YTWL) even though it's low reps...
Quote:
Originally Posted by Libellula
i wasn't feeling it. No matter how much weight I added, I had to take reps up and weights up and rests down.
This is reassuring to me, to hear that I'm not necessarily missing something or doing it "wrong"...
Are you lifting such that you couldn’t possibly do 2 more reps in the set? Are you doing the exercises slowly or explosively (or in-between)? I find it difficult to imagine the wide-grip lat pulldown or single-leg squat or YTWL not getting you out of breath. Are you using any weights with the single-leg squat? Are you going as low as you possibly can without falling over? Usually by my last two of those, I am grunting my way back up to the top/lockout position and my quads & glutes are on fire.
The Romanian deadlift/bent-over row should really get those lats and delts and pecs worn out (not sore, just depleted). Try the row part of that a bit more explosively than you normally would (maybe a medium speed). Same with the wide-grip pulldown – are you doing those slowly and gently, or are they explosive?
For the hip flexion, you could do a reverse crunch with a medicine ball between your knees to make it more challenging.
Like Lara, I found more progress with stage 3 than with stage 2. Maybe everyone is different, but if you’re not feeling like you’re getting a workout, I really do wonder if you’re doing your workouts with enough thrust or weight as you could be…
__________________
"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
When you say you can’t go heavy on YTWL… “heavy” is relative to the exercise you’re doing. I may only be holding 10 pounds in each hand, but those 10 pounds are “heavy” for what I’m doing. Do you feel like you could go heavier on YTWL? If so, why aren’t you?
Quote:
Originally Posted by LaraT
I think it just might not feel as intense because you are not using much weight on the single leg squats and YTWL. These are not meant to be done with heavy weights. More about "pre-hab" and helping to prevent/correct strength imbalances.
Did I miss this somewhere in the book, that we're not supposed to be using challenging weight on these?
__________________
"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
Heh, I think Stage 3 is where I really started to "feel" this program. The A workout completely wears me out. The B workout requires me to push a little harder to make a few of the moves tougher, but I still think Stage 3 is harder for me. That said, I will admit that I have a problem doing the full 105 rest period. I get bored.
This is my first post, though I have been lurking for months. I can't tell you guys how much these posts have helped me in my NROLW workouts.
Anyway, I wanted to say that I just started Stage Three today. I decided ahead of time that I wouldn't rest the full 105, and I rested only between 30-60 for all of it. (Mostly this is a question of time for me, as I have to get back home to the kids before my husband leaves for work.) And man, I am wiped out. The bodyweight matrix finished me off.
So I haven't done 3B yet, but I plan on reducing the rest time there as well. And I might add the bodyweight matrix on B since I do my HIIT on my off-days (and I could use a bit more practice with that one anyway).
I am glad to see that several of you had good gains and improvement in stage three; I'm always excited to start a new stage.
Yep, Stage three (which I'll finish this week) is when I really started noticing changes - my abs are flatter, my booty is higher, my legs are shaping up. And did I mention the A workout kicks my butt? I am exhausted after that one.
I saw a lot of gains in stage 3. I'm really pleased with the outcome and am actually looking forward to the repeat in stage 5, hoping that my gains are as good, if not better.
That said, I thought the rest time between was a bit too long. I have a very short attention span and pacing around the weights made everyone a bit nervous, so I cut the rest time to about 90s.
Towards the end of Stage 3 is also when I started my chin up challenge. I started feeling stronger and thought it was a good time for it.
I felt like I was lifting as much as I could in Stage 3, too. So I made a deal with myself about the rest periods--I can do a superset instead of an alternating set (that is, no rest between the paired exercises) as long as, on the next set, I'm not so tired that I have to drop the weight. If I start needing to drop the weight, then I add the rest back.
When you say you can’t go heavy on YTWL… “heavy” is relative to the exercise you’re doing. I may only be holding 10 pounds in each hand, but those 10 pounds are “heavy” for what I’m doing. Do you feel like you could go heavier on YTWL? If so, why aren’t you?Did I miss this somewhere in the book, that we're not supposed to be using challenging weight on these?
Yeah, I meant heavy relative to the exercise. 10 lbs on YWTL feels heavy but in our minds we don't think of 10 lbs as heavy if that makes sense.
Are you lifting such that you couldn’t possibly do 2 more reps in the set? Are you doing the exercises slowly or explosively (or in-between)? I find it difficult to imagine the wide-grip lat pulldown or single-leg squat or YTWL not getting you out of breath. Are you using any weights with the single-leg squat? Are you going as low as you possibly can without falling over? Usually by my last two of those, I am grunting my way back up to the top/lockout position and my quads & glutes are on fire.
The Romanian deadlift/bent-over row should really get those lats and delts and pecs worn out (not sore, just depleted). Try the row part of that a bit more explosively than you normally would (maybe a medium speed). Same with the wide-grip pulldown – are you doing those slowly and gently, or are they explosive?
Like Lara, I found more progress with stage 3 than with stage 2. Maybe everyone is different, but if you’re not feeling like you’re getting a workout, I really do wonder if you’re doing your workouts with enough thrust or weight as you could be…
When you say you can’t go heavy on YTWL… “heavy” is relative to the exercise you’re doing. I may only be holding 10 pounds in each hand, but those 10 pounds are “heavy” for what I’m doing. Do you feel like you could go heavier on YTWL? If so, why aren’t you?
Did I miss this somewhere in the book, that we're not supposed to be using challenging weight on these?
I am using as much weight as I can on the heavy moves, like the RDL/row (100#) - If I raise it too quickly, I'm afraid I'll hurt my lower back... And I do get exhausted and unable to finish the YTWL's - it's just that overall I don't feel wiped out when it's all done. I may try more explosive lifts like you mentioned...
And no - the book didn't say not to challenge. It's just that I feel like it's not AS hard as the other stages, even doing weights that max me out.
Quote:
Originally Posted by beach_plums
I saw a lot of gains in stage 3. I'm really pleased with the outcome and am actually looking forward to the repeat in stage 5, hoping that my gains are as good, if not better.
That said, I thought the rest time between was a bit too long. I have a very short attention span and pacing around the weights made everyone a bit nervous, so I cut the rest time to about 90s.
Towards the end of Stage 3 is also when I started my chin up challenge. I started feeling stronger and thought it was a good time for it.
I'm glad to see so many people who saw gains in stage 3. I'll keep going and see what happens...
Quote:
Originally Posted by ledove
I felt like I was lifting as much as I could in Stage 3, too. So I made a deal with myself about the rest periods--I can do a superset instead of an alternating set (that is, no rest between the paired exercises) as long as, on the next set, I'm not so tired that I have to drop the weight. If I start needing to drop the weight, then I add the rest back.
I like your idea - superset whenever it doesn't compromise the overall lift. I think I'll do that - thanks
Add to Stage 3?! It already takes an hour and a half, and I'm supersetting the ab work. I'm keeping the other rest periods though, since the book says if you change the rest periods, you aren't doing Allwyn's program. And he seems to know what he's doing. Actually, it does lower the dread factor of going to the gym quite a bit when I remind myself I have nice long rest periods this phase.
Add to Stage 3?! It already takes an hour and a half, and I'm supersetting the ab work. I'm keeping the other rest periods though, since the book says if you change the rest periods, you aren't doing Allwyn's program. And he seems to know what he's doing. Actually, it does lower the dread factor of going to the gym quite a bit when I remind myself I have nice long rest periods this phase.
I mainly mean for workout B... part of my problem is that it would take me so long that I couldn't get to work on time if I took 105 seconds after every single exercise!
I did workout 2A today, and did it as supersets... maybe it's not Alwyn's program that way, but it sure felt a lot more challenging to me... I guess my assumption (which I should never make) is that changing the rest periods would be worse if I were resting too long between exercises... but I'm not the author, so who knows. This is all a big experiment of sorts anyway
I did my first Stage 3 A workout yesterday and I have DOMS in my chest from increased ROM in the dumbbell incline chest press, and my shoulders from the snatch. I am also feeling the “finisher” which took me over 4 minutes to complete. I have to say though I did only wait 60-75 seconds in between sets because I workout before work and my gym does not open until 5am. It will be interesting to see how 3 B goes tomorrow.
Stage 3 question / thoughts
Linear Mode
