Questions about beginning NRFL as an intermediate lifter

[UnsinkableMoo]

I just got NRFLFW at the library a few weeks ago. I am a yoga instructor and have been lifting regularly since October. I have been alternating between full body and splits. I thought about skipping stage 1 but searched through the forum and it was discouraged. Stage 1 has just a few exercises - can this possibly be "enough"? I am used to doing more exercises and/or more sets depending on the day. Is this possibly a full body workout or can I add in more? Can I skip stage 1 or add more exercise in from other stages? I do not want to lose the muscle I have already built but I am interested in doing NRFLFW's 6 month program.

Thank you!

[Melly]

You can do whatever you want to! There aren't any NRoLfW police out there making sure you go by the book.

I would, however, at least try the first stage a few times. The great thing about a lot of the exercises is that they are exercises that work many of your muscle groups all in one. So, you don't really need all that many exercises. Also, if it's too easy, you simply increase your weights until it's challenging. Surely you haven't maxed out the Oly bar, yet. If you have, you don't need NRoLfW!

It really is that simple. It's not meant to be crazy complicated because that isn't necessary.

If you can't get to the point where you challenge yourself on any workout, substitute a similar but harder version. For example, if you're already a pro at standard planks, try them on a swiss ball, at an incline, etc.

I don't see there being anyway for anyone else to tell you if you can skip Stage 1. It's your workout!

[Bytsi]

I'd been lifting for years before I did NROLW. I still did stage 1. Looks can be deceiving - if you do a forum search, you'll find other threads about it, but basically if you pick a heavy enough (challenging) weight and stick to the rest periods, you WILL feel it. Make sure you're squatting deep enough, etc etc... have fun!