I bought the NROL4W book about 6 months ago, I started reading it and then put it down. So, I am back on track again. Starting today I want to start using these type of workouts. I am a busy person and have a child. I usually go to the gym right after work. Seems like that time works for me. I am looking to lose weight and shrink/tone some of my body parts like my thighs and arms.
Only you know what weights to use for your first workout. You need weights heavy enough that it's a challenge for you. And, that amount is different for everyone. You'll just have to see for yourself.
Don't worry about pushing yourself too hard on the first workout. You will be feeling very sore with the new exercises. Do what seems reasonable and adjust at the next workout. Chances are, even if you don't feel like you pushed yourself very hard, you will be very sore after that first time. You will quickly be able to push yourself without the kind of pain you can feel as you begin.
I am going to start this Training routine on Monday. I just want to make sure I am doing this write. So, when I start on Monday, this is what I wouldb be doing for Stage 1. I saw in the book saying workout 1,2. What does I am a little confused. Doesn't take much, haha.
So...
Monday ---Week A
Wednesday ---Week B
Friday ----Week A
I am going to start this Training routine on Monday. I just want to make sure I am doing this write. So, when I start on Monday, this is what I wouldb be doing for Stage 1. I saw in the book saying workout 1,2. What does I am a little confused. Doesn't take much, haha.
So...
Monday ---Week A
Wednesday ---Week B
Friday ----Week A
Wendy, I'm a beginner to NROLFW too. Did you check out the thread below? It took me some time to wrap my head around the workouts too! It was good for brain exercise!
Wow! I didn't realize it was a year ago that I tried this. Then I got confused and frustrated so I just stop all together. Now I am trying to get back into this program.
I did the first workout today. I had planned to do interval training afterward (actually, burst training), but I now understand why Alwyn saves that for Stage 2.
Have you seen the workout log sheets plus the diet calculator at this site here?:
Hi,
I just bought the NROLFW yesterday. I've been reading bits and pieces and it looks like I'll have fun with this program. I've been back to the gym for about 2 months and I plan on trying out NROLFW as soon as I read the book.
Heidi, thanks for that link! How awesome are those workout logs AND a nutrition calculator to boot? I had been looking around the forums this morning to try and figure out how people write their workout data into the logs, and now that problem is solved.
I read NROL4W a couple of months ago, and I thought it was great. I didn't actually start the program until this past Sunday (along with my boyfriend) because I was in the middle of a pretty intensive running program. But, wow. We are both really sore. Surprisingly, he more than I.
Today I'll be doing Workout B - kinda nervous about the deadlifts since I'm still getting comfortable in my gym and I've never actually lifted before now. But I guess now is the time to learn!
Welcome mebsers! "They" say the women's version of the books has slightly harder workouts since us women apparently recover better. Maybe that's why your boyfriend is extra sore!
I did workout B yesterday for the first time. I didn't find it quite as tough as workout A, well, all except the darn alternating lunges. My legs HATE those!! I know it's because it works them HARD.
I'm not as sore as I was the day after workout A, but I have a feeling my muscles are already getting stronger. I was doing sporadic weight training for a few weeks before starting NROLFW.
Although it's not a part of the workout plan, I also did a Cathe Friedrich step workout yesterday, but hours before workout B. Today I'm kinda wiped and am thinking I'll either make it a rest day or go for a walk, but it's still a little chilly where I am, despite the nice sunshine!
Thanks Hootski! Yeah, I have pretty much read what I need to start the program. I have a little 2year old girl at home and I work 8 hour days, so I get only moments to read here and there. But I'm planning on starting next monday.
Tried to do my first workout and I really don't get log page works. I did Workout A
A - Squat
B1 and B2 - Push-up and Seated row
C1 and C2 Step up and prone jackknife
For the first exercise I did 1 set of 15 squats, rest and a second set of 15 squats (adding weight).
rest then on to B1 alternating with B2
and so on.
Didn't seem like a very hard workout. can someone tell me what im doing wrong or leaving out.
thanks, this is all new. seems like a great book!
what weight did you use for your 15 rep squats? did you go to parallel on the squats or even ATG - or was it a curtsey 1/4 squat?
how high of a step did you use for the step ups?
how much weight did you use for the seated row?
Maybe you just chose too light of weight for your fitness level. You should be able to choose sufficient weight to get your HR up there and feel worked out even though the gym time for phase 1 is relatively quick.
Hi LisaS,
I did 1st squats bar only (45 lbs) 15 times, added 10 lbs and did the second set, added 10 more for the third so on.... that was considered a set right??? then started over with another "set" of squats. does that sound right?? im not getting this log. my squats were butt out legs parallel
Tried to do my first workout and I really don't get log page works. I did Workout A
A - Squat
B1 and B2 - Push-up and Seated row
C1 and C2 Step up and prone jackknife
For the first exercise I did 1 set of 15 squats, rest and a second set of 15 squats (adding weight).
rest then on to B1 alternating with B2
and so on.
Didn't seem like a very hard workout. can someone tell me what im doing wrong or leaving out.
thanks, this is all new. seems like a great book!
I was the same way. I know this workout isn't necessarily for beginners, but I really didn't even have that much of a challenge and was done in maybe 30 minutes. It could be that I incorporate most of these exercises in my current routine. Who knows, maybe I will be sore tomorrow.
3 sets of 15 reps would be
do 15 reps (count 1 set). rest. do 15 reps (count 2nd set). rest. do 15 reps (count 3rd set). done
no start over and do it again.
Here is a video that teaches about squat depth (if you're interested)
You're right, the first stage isn't extremely difficult and doesn't take much time to do, but you're going to find that as you progress into future stages you're definitely going to be challenged.
Well, I did my first workout last night and it wore me out and I'm not a beginner. The pace of the workout is what I think did it. Only a minute between each exercise (did I get that right?)
I think if you lift a challenging weight and don't have longer than 60 sec rests, then you'll feel it!
I think if you lift a challenging weight and don't have longer than 60 sec rests, then you'll feel it!
That's exactly right. Use weights that challenge you, and be sure you're doing the exercises correctly (squatting deep enough, step-ups high, etc etc).
Thanks for the link to maggie wang's site. I'll have to look up the answers and download that information.
I think it'll really help me.
I'm a newbie too, just got the book a few weeks ago and started the workouts on Monday.
I've seen my sweetie transform her own body in the past four month - wowza! She found this site for me too... I really need the interaction with others in my situation (i.e. starting out and unsure!)
Hi, all! Glad to see everyone is keeping up with their workouts! I did workout B on Tuesday and I don't think I can lift today. So sore. Well, I guess I *could* lift, but I'd probably get a better workout tomorrow.
I'm afraid I'm not doing the deadlifts correctly. I watched the videos that people posted in the forums and I studied the book before giving them a try for the first time, but I still feel like something is off. My lower back felt strained and I know enough to tell that that's probably not supposed to happen. I honestly couldn't tell if it was like a "bad" strain or like a "working out muscles" strain, if that makes sense. Are you supposed to only feel it in your legs/glutes/etc?
I only lifted the bar with no additional weight, so I'm not sure how I could retool the exercise (unless I found a lighter bar). Also, since I'm a newbie at lifting weights, I don't know if I'm using the right equipment. It's a bar inside of a cage and I adjusted it so that I didn't have to use risers. I guess I'll go take a look at the videos again, unless anyone has any tips here!
I would suggest Mark Rippetoe's book Starting Strength for everyone. You will get all the technique and form tips you need for the major lifts. From what I see at the gym, 95% of peeps are doing squats (improper form and depth) and DL's (improper form, rounding of back, etc) incorrectly and could use SS, as well.
Also, since I'm a newbie at lifting weights, I don't know if I'm using the right equipment. It's a bar inside of a cage and I adjusted it so that I didn't have to use risers. I guess I'll go take a look at the videos again, unless anyone has any tips here!
If it is a bar that is separate and resting on j-hooks in a rack you are fine. If the bar is an integral part of the rack and runs in a track - that is a Smith machine and not good for proper lifting.
I would strongly suggest that if you've never lifted and feel like what you're doing might be hurting you (lower back, etc), if you can find a good trainer for just one session to review your form, it'd be worth it.
If you decide to do this, make sure you talk to the trainer first and that they will teach what you want. If they say you shouldn't be doing those lifts (DL, squats) or should use a machine (including Smith machine) thank them and walk away. Better yet - run far away from them.
I'm afraid I'm not doing the deadlifts correctly. I watched the videos that people posted in the forums and I studied the book before giving them a try for the first time, but I still feel like something is off. My lower back felt strained and I know enough to tell that that's probably not supposed to happen. I honestly couldn't tell if it was like a "bad" strain or like a "working out muscles" strain, if that makes sense. Are you supposed to only feel it in your legs/glutes/etc?
I was having the same problem and found this article helped. I don't think my shoulders were over the bar enough.
Beginner to NROL4W
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