I'm at the end of Stage 1, about to start Stage 2. Although my goal had been 3 workouts a week, I didn't manage that. It took me 3 months to get through the 16 workouts of Stage 1. But the progress I've made, the muscles I've developed are amazing to me. In the past 8 years I've done a lot of programs including a rigorous 12 weeks of Body for Life (I did this numerous times in 8 years). My workouts were intense, with a lot of isolation exercises like bicip curls, etc. BUT....with all these things, I never got beyond a certain level.
Fast forward to NROLW.....I read it with great interest, but my gosh, I couldn't believe it would work that well for me (how could doing LESS in LESS time be better??)....there didn't seem to be enough exercises, and none of the isolation stuff I'd done previously. But I decided to commit to the program and do it exactly as written. I'd never done serious squats or deadlifts before.....I got proper form instruction from my gym owner's wife, who is a competitive deadlifter, and knowing the proper form was really critical to avoiding injury, in my opinion. Anyhow, doing Alwyn's workouts as written, even though I didn't make the 3x per week as planned, my gains far exceed ANYTHING I've ever done--even when doing the BFL 6 workouts per week program!! I'm thinking my previous efforts didn't allow enough recovery time, and allowing that with NROLW has made a huge difference in muscle development. And I've got better bicep/tricep development than I ever got with the isolation curls and pushdowns. What the deadlifts, squats and step-ups have done for my legs is amazing. Yesterday, which was my 8th A-workout, I kept pushing my squats (they correctly say that women UNDERestimate what they can lift) and got to 145 lbs. and actually could have done more than that. Tomorrow is my 8th B-workout, and I previously deadlifted 145 lbs. with that, and plan to go higher tomorrow. Now I'm sure this doesn't sound too impressive for some of you, but I'm 59 and never thought I could go beyond about 75 lbs max with this stuff! And I've had years of rehabbing shoulder/rotator cuff injuries and never did a shoulder press with more than 5 lbs due to pain, but now I'm up to 20 lbs which is absolutely amazing for ME. I actually think some of the isolation stuff I used to do (tricep kick backs, for example) used to damage my shoulders etc. So I'm quite amazed about how all this has evolved.
I just can say enough GOOD about this program, I absolutely love it AND...due to the variety with the alternating workouts I actually enjoyed working out so much more, I look forward to every workout.
Wow-awesome testimonial! I'm impressed. I can't seem to get past 125 on squats. And at 59? Very impressive. Good to know I'm not missing out with the lack of isolation work.
That was exactly the inspiration I neede today! I am on my third week of NROLW and i am enjoying it so far! I am not seeing any out ward progress yet but I know the changes are happening. I was like you in the sense that I didn't think that LESS could be more. But I am learning that. Thank you for your post!
There's a lot to be said of efficiency - that is, compound exercises. Once you've done them it's difficult, if not impossible to go back to isolation exercises. Just wait til you get to the metabolic compoenents of the program. Congrats on your progress so far.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
The interesting thing is what I mentioned....that women generally underestimate what they can lift. I've gone back and forth with the ideas of 1) lighter weight, lots of reps, vs. 2) increasingly heavier weights and fewer reps. I've also fought the idea of "less is better". I can only conclude at this point that LESS actually is better....previously, my frantic pace of working out did not give my body adequate time to recover and build muscle. My workouts were just too long, and I'd leave exhausted. I always knew enough to not lift 2 days in a row. For years I'd get into periods of exercise where I'd do very strenuous weight workouts Monday-Wed-Friday, usually alternating between upper and lower body. On Tues-Thurs-Sat I'd do lots of cardio plus maybe some abs. 6 days a week! I did so many exercises and it got very tiring and eventually I'd burn out at the pace. AND....I never did the compound exercises because they seemed too hard....no squats, no deadlifts ever. I feared injury. I did those angled sled type leg presses and got as high as about 225 lbs with that, but I did NOT get the strong muscles from that like I've gotten from the deadlifts/squats.
The deadlifts frightened me because I've had lower back issues.....I've taken up serious skiing and in 2007 I overdid it and got very painful back spasms. I worked out of that with yoga, which I strongly recommend. I haven't had a back spasm since, and last season I was able to ski 50 times without any issues. BUT....I still worry about my back because I don't want to injure it, especially when another ski season is approaching. But as I said, I got expert instruction in proper deadlift form and I was using the bar with those huge sized weight plates so the bar is raised up a bit due to the size of the weights. So if you get strong and your form is spot on, you might be surprised that you, too can lift a whole lot more than you think. I got my instruction and then was doing lifts in the 65-75-85-95 range, which I thought was pretty amazing. Then my instructor (who is a competitive deadlifter) came in one day and encouraged me to do more...and more....and I surprised myself with what I could do! So as I said, we women underestimate (and men typically OVERestimate what they can/should lift!!). So I'm pretty sold on using heavier weights, mostly compound exercises, and giving my body time to recover and build. I'm a believer, and Alwyn's a genius....I'm so glad his program was put out there where the rest of us can get our hands on it!
By the way, my goal is NOT to look like a big weightlifter woman. I am looking to be really firm, slight muscle definition, and none of that excess fat in the midsection. I don't want to be skinny, but I want definition. The amazing thing is that this program seems to be creating exactly what I want. I'm not there yet, but for the first time I feel like I can get there with time. (That's the other thing: you can't be too impatient with this....no super quick results.)
That's awesome CMCM! I totally agree that the program works - Like you, I've just been doing 2 weight w/outs a week - my muscles really need a lot of recovery time. My arms look a lot better than before, and my legs are a lot stronger too. I haven't quite made it too the weights you're using for DL's, but I'm almost there!
Great job - you'll love the next stages (on the other hand, you just might be cursing them too! They're tough!)
Ann
Is it possible for you to post videos of your squat and deadlift? It would be great to see your form, and learn from it. Plus, I'm sure it would be inspiration and motivation for all of us 50 somethings to see what we can do by watching a woman our age lift heavy. So, pretty please? I'll settle for photos, even.
Is it possible for you to post videos of your squat and deadlift? It would be great to see your form, and learn from it. Plus, I'm sure it would be inspiration and motivation for all of us 50 somethings to see what we can do by watching a woman our age lift heavy. So, pretty please? I'll settle for photos, even.
Gosh, I don't have any video or anything of myself, never thought of doing that. I'll eventually, but I don't have anything right now. However, here's a video that shows exactly how my trainer showed me to do the deadlift, only difference being she recommended a grip with one hand forward, the other back (opposite grips). And no workout gloves, the grip is more stable with your hands directly on the bar (use chalk dust for better grip). But this video shows the position...how to set it up, look at the back and head and maintain that position....feet pointed slightly outward, and of course, once you are set up right the lift is via your legs, never your lower back. This sort of bar and weight plates raise the bar itself to a higher position for the start. The plates can look huge, but still be only 10 or 15 lbs. each despite their size. Form is SOOO important when doing a deadlift! If possible get someone knowledgeable to teach you and observe your form. On my own, I had been doing things quite wrong. The photo and description in the book was not adequate. But oh my, what a deadlift does for your glutes & legs!! Here's two video links with demos and explanations:
Krista Schaus is amazing. I was also taught to use an alternating grip for heavy deads, and I never use gloves, either. I can't get a good grip on the bar with gloves.
I'm just starting Stage 1 of NROL4W. I'm not used to doing 15 reps per set of any exercise, so I found I need to "re-learn" my form on just about everything in order to get both sets done correctly. I'm also not used to such short rest periods, either. I started training powerlifting style 4 years ago, using a basic 5 x 5 program. Heavy weight, low rep scheme. I'm finding out that this program is much more challenging for me, since I'm a pretty slow mover, and I NEVER do any cardio at all.
Good luck to you, and if that's you in your avatar, you look great!!
The reps will decrease and the rest will increase as you go along, until Stage 7. Don't look. You'll be very afraid :-)
Actually, I just did a couple of 15 rep Stage 1 routines again after completing all 7 stages, and it was tough! You get spoiled with those low rep, long rest periods. It really takes the dread factor out of going to the gym.
Luna, yep that's me. You don't see my less than stellar mid-section in this photo, though. I'll say the best thing I've done in my life is to never be a sun worshipper. It has paid off because I have no wrinkes or spots, thank goodness. When I ski, I'm slathered up in spf 70 or 85 and I re-apply it constantly. If I'm biking in summer, same thing. I never lay out in the sun. The sun is the enemy to skin. I hate my too-white skin, I've always wished I was naturally browner, but oh well....I'm not going to tan up at this point in life! Too much skin cancer in my family. Tan is lovely when you're young, but you pay for it when older.
I've tried to figure out what is so butt-kicking about this program. When you READ the workout, it doesn't seem that difficult. In fact, I initially thought it looked too easy. I've been in the track of the BFL type workout for YEARS, with 12-10-8-6-12 rep pattern, the heaviest weight coming at the 6-rep level. So Alwyn's plan is really different. Previously I'd also experimented with less rest time, but with NROLW I'm making sure I rest the time specified. What I'm finding particularly interesting is that with this program, I've ended up with enough days between each workout that when I next do a workout and try to up the weight a bit, WOW, I can do it.
I'm also doing way fewer exercises now, in less time. I used to do a couple of ex. per body part, and it was a stretch to get out of the gym in an hour. I was really worn out (and bored) after each workout. Sometimes with BFL I'd get stuck at a particular weight (like the 12 lb. shoulder raise...couldn't manage more than that). I can say absolutely for ME that I probably didn't allow enough recovery time...even with days between a particular workout, that was perhaps not enough time. For example, with the DB shoulder raises I am now doing 20 lb weights, which I NEVER NEVER could do before, for a long time my max was a measly 12 lbs, with pain. Granted, I'd had a bunch of muscle injuries in the shoulder area and it seemed like it took years to heal. Interestingly, I used to do a LOT of isolation exercises involving upper body and I'm thinking that over-emphasis on isolation prevented my should/rotator cuff etc. from totally healing. Alwyn & Lou don't seem to enthusiastic with isolation exercises. This is the first time in years that I don't have pain in the shoulder area. Maybe everything is just finally coming together in terms of my state of health/muscle health and this new program.
I like you 'cause you are super curious like me and analyzing it all! : ) This is a little long....
You are seeing such a positive benefit because with this program you are working / training / developing your body as a whole. Isolation exercises have their place. But more important is a strong foundation. Alwyn, Lou, Christian Thibaudeau, Mark Rippetoe and many others know this. It makes perfect sense when they explain it. I'll do my best to explain it as I understand it. It is the reason I chose this program.
It is important to do the compound movements (deadlift and squat) because they develop the body as a whole. They create (in the beginning) and maintain balance. When you lift, push or pull anything your whole body is involved whether it is a machine, a barbell, a dumbbell or a bag of groceries. Muscles, ligaments, tendons, bones, central nervous system, cardiovascular system, etc.
An isolation exercise involves only a little of that system and puts more emphasis on a specific muscle. If you were to do only isolation exercises you would over develop certain parts of your body.
Compound movements involve the entire system in a more natural and balance way. A way that is necessary to build (and maintain) a strong, healthy and balanced body.
The efficiency of working out this way is also obvious. If you only did isolation exercises it could take a week to hit all the muscles (ligaments, tendons, etc.) that you hit in one day with deadlifts and squats. So why in the world would you do it that way? To "sculpt" a specific physic or strengthen weak spots isolation exercises make sense but even then it still only makes sense to do them in addition to the compound movements.
To summarize what I am going on and on about....
Your body works as a whole so work it as a whole!
Absolute common sense logic that somehow gets lost.
As for your other epiphany about less time more benefits.... that is another thing we humans seem to have trouble grasping or remembering....
YOU ARE NOT BUILDING MUSCLE WHEN YOU ARE LIFTING (PUSHING, PULLING)!!!! You are using the muscle. Taxing it. Tearing it down. Telling your body you need it so it needs to make more.
It is the TIME IN BETWEEN LIFTING (using the muscles) WHEN THE MUSCLE IS BEING BUILT and you are healing and growing stronger!
YOU BUILD MUSCLE DURING RECOVERY TIME. Cut it short and you cut your growth.
Whenever I start a new stage I usually hurt for 2 or 3 days. I give myself those few extra days at the beginning of a stage because I figure if I'm hurting I'm still healing which means the growth is still happening. If I rush back to do another work out and hurt my body some more I'm not short changing myself, not getting more out of it. That's just me. I'm 42 have only been doing resistance training (first with bands at home, then body weight, then NROL4W) for a little over a year.
Some further reading if you are interested 'cause you sound like you are. My fave coach is Chistian Thibaudeau. He's competed as an Olympic Lifter, a Bodybuilder and he's a fantastic, always learning, intelligent coach. He writes buckets of free articles over at T-Nation.
Three articles that give you a better understanding of training systems. What gets worked, how to work it, when to work it, how long to work it, why the different rest periods, etc.
The Thib System ~ Basic Principles Behind My Updated Training Philosophy
by Christian Thibaudeau
You should also check out Alwyn and Lou's other book, the original New Rules of Lifting. It'll keep you busy for at least a year once you finish this program.
One last thing.... google the name Eric Cressey. You may get some helpful info regarding your shoulder and any other sore or weak spots you may have.
You also might want to check out the YTWL move in the book. It is to be done with very light weight. Try doing the movements first with NO WEIGHTS. Then next time try it with weight of just a few pounds. Alwyn calls it shoulder pre-hab. I'm thinking you might want to do it earlier in the program because you had previous problems with your shoulder. I also talk a bit about YTWL on my blog BRATTLAND » Blog Archive » STAGE III WRAP UP REPORT ~ New Rules of Lifting For Women
OK! I'll shut up now!!
Happiness and Health to you and yours!
Bratt
__________________ Started NROL4W April 1, 2008 PR's from Stage 1
1RM Squat start of Stage 1 = 105 lbs ~ end of Stage 1 = 165 lbs 1RM Deadlift start of Stage 1 = 115 lbs ~ end of Stage 1 = 185 lbs
1RM Bench Press start of Stage 1 = 85 lbs ~ end of Stage 1 = 115 lbs More progress and other stuff here: BRATTLAND
Now doing NROL4W for a second time 'cause I love it so much!
Hey Bratt....Thx for the info and great links. I've poked around a bit on T-Nation, but hadn't seen your links yet. It's a BIG site. I'll be reading them all beginning in a few minutes. BTW, I already have NROL...in fact, I had it first, before the NROLW came out. I hadn't started that program, but plan to go back to it when I finished all stages of NROLW, just to have a new set of workouts. I think I actually read in a review somewhere that NROLW's workouts might be even more challenging than the original ones, so we'll see.
This program is amazing
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