Please help- NROLFW Qs..

[cransplash]

I had some Qs after reading this book- I clearly feel stupid as the book is pretty cut and dry so please excuse my stupidity! I've had this book for years, and just never did it b/c I had so many Qs. I just need to ask these Qs so I can start already...

1. Clarification needed- Stage 1 is a 6-week program, exercising 3x/week and alternating Workout A/B throughout the week. Thus, during this 6-week program for Stage 1, you'll be doing Workout A 9x and Workout B 9x.

2. Recovery between sets- The book describes resting either 30, 60 or 90 sec depending on high/low repetition sets. For example, the book says "most of the time, you'll rest 30 seconds after high-repetition sets (more than 12 reps per set". When I look at Stage 1 Workout A, it says 60 seconds of rest. Thus, I'm assuming I should take a 60-second rest in between each set and each workout done in Workout A?

3. Weights- How do you determine what is a good weight to begin with?

4. Logging- When you log each set, it's ideal to input weight used and # reps. Thus "10/15", indicating 10# weight used, 15 reps completed.

5. Exercise (squat)- I know it's on p157, but there are 4 different variations of squats. Do I pick just 1 variation and do the same one for all 4 workouts? Since there are variations, how did you choose which one was the best for you?

6. I want to make sure I am fully understanding how to do this program. Can we take Stage 1, Workout A for example? Is this how you're supposed to do it?

1. Start Workout 1: Do 1st set of 15 reps (squat), rest 60 seconds. Then do 2nd set of 15 reps (squat), rest for 60 seconds.
2. Now that you've finished with Workout 1, move to Workout 2: Do 1st set of 15 reps (squat), rest 60 seconds. Then do 2nd set of 15 reps (squat), rest for 60 seconds.
3. Now that you've finished with Workout 2, move to Workout 3: Do 1st set of 12 reps (squat), rest 60 seconds. Then do 2nd set of 12 reps (squat), rest for 60 seconds.
4. Now that you've finished with Workout 3, move to Workout 4: Do 1st set of 12 reps (squat), rest 60 seconds. Then do 2nd set of 12 reps (squat), rest for 60 seconds.
5. You've completed your Squats workout. Now move on to the Alternating Sets of Pushup/Seated row, Workout 1: Do 1st set of 15 reps (pushups), rest 60 seconds. Do 1st set of 15 reps (seated rows), rest for 60 seconds. Now, repeat this 1 more time.
6. Do the Alternating Sets of Pushup/Seated row, Workout 2: Do 1st set of 15 reps (pushups), rest 60 seconds. Do 1st set of 15 reps (seated rows), rest for 60 seconds. Now, repeat this 1 more time.
7. Do the Alternating Sets of Pushup/Seated row, Workout 3: Do 1st set of 12 reps (pushups), rest 60 seconds. Do 1st set of 12 reps (seated rows), rest for 60 seconds. Now, repeat this 1 more time.
8. Do the Alternating Sets of Pushup/Seated row, Workout 4: Do 1st set of 12 reps (pushups), rest 60 seconds. Do 1st set of 12 reps (seated rows), rest for 60 seconds. Now, repeat this 1 more time.
(if this is in the correct chronological order, then I can do the same method for C1/C2)

[smock]

Ouch you'd kill yourself if you tried to do the workout you described!

Each workout is a separate day-- so there are 8x workout A and 8x workout B in stage 1.

Stage A workout 1 should go like this: 15 reps squats, 60 sec break. 15 reps squats, 60 sec break. Then move on to the next two moves (push up and the other one) alternating the sets, and then the last two (step up and jackknife I think?) alternating sets. Then you're done with workout 1. You should be doing a total of 10 sets, two for each of the moves.

Maybe google for some online sheets to record your workout--that is also helpful for figuring out what you're supposed to do each day. There's also a message board for the book (which I can't recall but you can google) which can be very helpful.

Squats: do the first kind just called squats. Later you do the other variations but the workout guide will tell you which to do.

Weigh: this varies, and you kind of have to guess. If you're really fit already, you could start higher, like 30+ pounds for squats. I think I started with ten or something and realized it was too light and upped it. You want to increase the weight as you progress in stage 1, so erring a little on the light side isn't a bad thing. You want it to be a challenge to finish the set, but not so difficult that you're straining.

[cransplash]

Thanks smock.

So let me get this straight- I *think* I actually understand this now. For Stage 1...

Week 1 Day 1 (Workout A Day):
- Squats: 15 reps, 60 sec rest, 15 reps, 60 sec rest
- Pushup: 15 reps, 60 sec rest; Seated row: 15 reps, 60 sec rest (repeat this again)
- Step-up: 15 reps, 60 sec rest; Prone jackknife: 8 reps, 60 sec rest (repeat this again)
* End of Workout 1 for Stage 1 Workout A

Then I do the same thing but for Workout 2, Stage 1 Workout A on 2nd day?

[Deleted]

The workouts confused me also. I have the book and should try it again. Good Luck!!!

[smock]

Yep, that's exactly right! Then next time do workout B, so you're doing A1, B1, A2, B2, etc. It's a total of 16 workouts for Stage 1. I found that Stage 1 only took 25-30 minutes each time.

Also, here's a link to the forum run by the authors, with FAQs, info on proper form, etc.: www.jpfitness.com/forumdisplay.php?s=7665f327b5ed1a8dfb52c97b6e068894&f=86

[cransplash]

Thanks smock!

[sugarbear]

You can go to jpfitness.com, too. It's an online fitness community that was originally built around the New Rules books, and they have several sub-forums for questions like this. You can also log your workouts there and the books' authors hang out there, too.

It's an incredibly supportive community!

[dakotadangerdog]

For the weights do the most you can handle for the number of reps. So i f its two sets of twelve you want it to be heavy enough that you can complete it, but not do any extra reps.