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New to the program...need help PLEASE! New to the program...need help PLEASE!
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New Rules of Lifting for Women Based on Lou's new book with Cosgrove and Forsythe

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Old 07-16-2009, 03:45 AM   #1 (permalink)
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Default New to the program...need help PLEASE!
Hello...this is my first post on this forum...I got the book yesterday and finished it this morning...I want to start the program today!!!...only I am totally confused!...

I understand the supersets...no probs with that...I dont understand the workout 1,2 / workout 3,4 ...I am looking on page 140.

Also...is Workout A what I need to do in one sitting at the gym? So I will alternate Workout A - B - A if I train 3 times a week??...

So for my Stage 1 (which should last 5 weeks with 3 workouts / week right?) It will look something like that:

Monday - A
Tues off
Wed - B
Thursd - off
Friday - A
and so on


also...I am not a beginner shall I start from stage 1 anyway? oh and is there no cardio on stage 1? I do kickboxing twice a week for 2 hrs each time.

Pls help me undesrtand...I want to start ASAP! thanks!
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Old 07-16-2009, 04:29 AM   #2 (permalink)
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Please see the FAQ stickied at the top of the forum.
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Old 07-16-2009, 04:49 AM   #3 (permalink)
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sure! Thanks!
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Old 07-16-2009, 05:25 AM   #4 (permalink)
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I got it!!!!...had a aaahhhh!!! moment...gonna try it out in one hr and start counting weeks from next week!


so no cardio for the first 6 weeks? or am I suppose to just through some cardio sessions in?

how did you do it?

also do you suggest reading the original as well?
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Old 07-16-2009, 06:04 AM   #5 (permalink)
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ok just to make sure I understand....does it look something like this?This would me a one session...

Stage 1

Week 1
Workout A – 2 sets of each exercise – 15 reps

Squats 2 x 15

Push-Ups 1 x 15
Seated Row 1 x 15
Push-Ups 1 x 15
Seated Row 1 x 15

Step-Up 1 x 15
Prone jackknife 1 x 15
Step-Up 1 x 15
Prone jackknife 1 x 15
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Old 07-16-2009, 08:00 AM   #6 (permalink)
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Read Chapter 3: Step Away from the Treadmill & Chapter 12: Extra Stuff to Do for the book's information about cardio. Then do what you want.
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Old 07-16-2009, 08:08 AM   #7 (permalink)
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ok got it.
Is the wights wo correct as I posted before?did i get it right?
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Old 07-16-2009, 08:40 AM   #8 (permalink)
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yep, you got it right.
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Old 07-16-2009, 09:55 AM   #9 (permalink)
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yes that's right

Quote:
Originally Posted by Love2Lift View Post
ok just to make sure I understand....does it look something like this?This would me a one session...

Stage 1

Week 1
Workout A – 2 sets of each exercise – 15 reps

Squats 2 x 15

Push-Ups 1 x 15
Seated Row 1 x 15
Push-Ups 1 x 15
Seated Row 1 x 15

Step-Up 1 x 15
Prone jackknife 1 x 15
Step-Up 1 x 15
Prone jackknife 1 x 15
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Old 07-16-2009, 11:02 AM   #10 (permalink)
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great!!!...thank you!!!...took me a while thou! doh!
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Old 07-16-2009, 04:26 PM   #11 (permalink)
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Quote:
Originally Posted by Love2Lift View Post
ok just to make sure I understand....does it look something like this?This would me a one session...

Stage 1

Week 1
Workout A – 2 sets of each exercise – 15 reps

Squats 2 x 15

Push-Ups 1 x 15
Seated Row 1 x 15
Push-Ups 1 x 15
Seated Row 1 x 15

Step-Up 1 x 15
Prone jackknife 1 x 15
Step-Up 1 x 15
Prone jackknife 1 x 15
yep except you only do 2 sets of 8 jackknives, not 15
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Old 07-17-2009, 06:10 AM   #12 (permalink)
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oh yes u right! lol thanks
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