Hi--I'm new here and searched the boards for any already posted questions like these and didn't find much, so I hope I'm not being too redundant.
I've been doing Body Pump for four years, and I've seen huge improvements in my strength and body comp (losing about 50 pounds), but it is obviously time to take things to the next level. I have steadily increased my weights over time to keep challenging myself--currently I'm doing 70 lbs on squats. I'm very excited about starting the NROL4W program, but wondered if anyone else out there has made this transition and how it worked for them.
How did you you determine what a challenging weight would be for you? Did you have any issues with adapting the first stage to be challenging enough? For example, I know it says to start with 15 push-ups on an incline, then decrease your reps as you reduce the incline to make the push-ups more challenging. I can already do two sets of 15 push-ups on my toes, though, so should I keep the reps at 15 throughout the entire stage, or will the challenges of lifting heavy on the other upper body work I'll be doing throughout the stage make it necessary to reduce the number of push-ups anyway?
If anyone else has thoughts or similar experiences, I'd appreciate your feedback!
Only you can determine what is a challenging weight for you. Can you complete the reps? Aer the last couple really hard? If you are easily completing your reps, then up the difficulty or weight. If you can't complete, then your weight is too high.
For push-ups, you can increase the difficulty a number of ways. Do them with your feet on an incline. Add weight to your back.
Since your background is body pump, I'd suggest looking over the various squatting threads (and DL threads) to make sure your form is correct. There's a good one with videos that Lisa just posted on squatting.
Hi Miss Jane, thanks--I know I have to determine what is right for me, just interested in methods for the first go round or two. It will be try it and see! Fortunately I've had good BP instructors and I am super careful with form, but I will be checking out all videos I can find. Great recommendation on the push-ups, too. Thanks!
Yeah, I'd def say pay attention to the differences. Unless BP has changed, it's high rep but not much range of motion, relative to "real" squats that take your ass allllll the way down… which isn't practical for a class.
You'd prolly be good to start low, bodyweight for squats, then just the bar, then move up or down from there. The nice thing about stage one is it has multiple uses. One is breaking in a beginner and teaching the new movements, another is giving you time to figure out the weight. So if you spend the entire time just going up and up and up but by the end find where you should be for weight, it's a success for you.
Pushups, start on the floor and if you need more challenge you can progress from there. Move hands closer together, start elevating feet, moving to one hand or one leg, using medicine balls, etc.
I can easily do 2 sets of 15 military push-ups, so I use the T method described in the book. Actually, at this point (I'm in the last stage of stage 1) I'm doing the "Amazon" method of push-ups - I have a ten lb dumbbell in each hand on the ground, I go down and when I go up I twist pulling one dumbbell up into the air as I twist my head to follow while balancing on the dumbbell on the ground. Then I bring my hand down and place the weight back on the ground and lower myself into the lower part of the push-up. And repeat, this time raising the other side. This is described much better in the book.
The neat thing is that these push-ups really impress the guys in the gym. I work with a lot of military and have received comments about how impressive those push-ups are. A couple of co-workers have named them the "Judge push-ups". It will give you a great workout!
Questions for any former Body Pumpers
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