So, I've come to the end of the workouts but now what? I want to keep doing weights but am not sure which exercises and how many reps to do. Do we just keep doing all of the same exercises but do more reps that we started out with in the first section?
Thanks for any help!
You could do NROL4W again, but there are so many other options out there. What do you hope to accomplish?
There's the original New Rules. There's Power Training. There's Maximum Strength. There are a ton of good programs out there. You just need to figure out where you are looking to go from here.
Congrats Kellymac!! And its good to hear you're going to keep lifting!
I myself was looking into Dos Remedios' Power Training that missjane mentioned. It looks pretty comprehensive.
Let us know how you plan to move forward - I'm not close to done with the program, but I'm so excited with the progress I'm making that I can't wait to keep going.
I'd love to hear what you and the others have done after NROL4W
I finished NROLFW a few weeks ago and after a rest, I'm about to start the Fat Loss II in NROL. I'm also interested in the Hypertrophy programmes in NROL and Power Training.
Thank you all for replying. I have to be honest that I don't think I got as much out of the book as I could have. I didn't follow the eating because I am pretty happy with the food balance I have currently. I do somewhat low carbs and low fat. However, I really like the definition in my muscles and would like to continue to lose body fat and define my arms (lose the lower arm jiggle!). I didn't completely finish stage 7 because I felt like it was optional for a huge challenge and I actually just want to keep going. So, do you all think I should start the book over and do it properly this time?
I know I probably sound like an idiot. I promise I'm not; I just don't want to back track on any progress that I've made!
Thanks again!
I want to lose my baby belly, my thighs and my lower arm jiggly. And frankly, I want someone (or a book) to tell me what to do. I hate trying to figure it out on my own!
I think you'd like the original NROL - both the text about lifting and the routines. The programs are set (they tell you what to do) but they aren't too long and you can mix them up (giving you a little more control).
But many here have done what you say - repeated NROL4W and liked it very much again.
If fat loss is your goal (and it sounds like it is), then pick any plan you want because it's not your time in the gym that's going to make that happen -- it's what you are doing in the kitchen that is probably about 90% responsible for fat loss.
The "new rules" part of the text clears up some myths that many boys grew up with just like the "new rules" in the 2nd book deal with myths that girls might adhere to (e.g. cardio, weights make me bulky). But the text is an excellent read for everyone - truth is truth after all - and the routines are gender neutral (as all weight training is).
I went on to NROL after finishing NROL4W. So far I've done the break in program and fat loss II (finish tomorrow)! I think its great because its a familiar format and the exercises are somewhat similar but its also new. The thought of just repeating the "4W" program again made me cringe. The body weight matrix still too fresh in my mind.
I don't mean to sound rude, but I think you should go back a reread the first section of the book, particular chapter 1 and 2, you seemed to have missed the major point of the book.
Now what?
Linear Mode
