NROL4W (New Rules of Lifting For Women)

[chinadoll]

Hey all, I needed a fierce workout program for weights that I could keep brief to fit my schedule and I am loving this one! Just sore enough after each workout and it is challenging me each time I enter the gym. I know Liv has given it a try, anyone else out there?

[dewolfe]

Re: NROL4W (New Rules of Lifting For Women)

I need one too.....

[mizski]

Re: NROL4W (New Rules of Lifting For Women)

I've never heard of this (sometimes I feel like I live in a closet! LOL). I've done Body For Life before and loved it.

[chinadoll]

Re: NROL4W (New Rules of Lifting For Women)

Its from a book by Lou Schuler called "Lift like a man, look like a goddess: The New Rules of Lifting for Women" available at B&N, Amazon, etc.

NROL is a classic lifting book for guys and the workouts by Alwyn Cosgrove are terrific, balanced, and easy to fit into your schedule. I am not a 100% on the lunges and step ups but I am definitely getting better. Between this and the perfect pushup program I am making good progress in less time!

The need for women to lift heavier is explained well too. I just ignore the diet stuff for now. Alot of it would apply to maintenance though.

Mizski, if you have done Body for Life you can do this. Some folks have a preference of one over the other. I like this one because the workouts all involve multiple muscle groups and the focus is functional weight training, not isolating individual muscles.

[JulieB]

Re: NROL4W (New Rules of Lifting For Women)

I looked for this a while back and could not find it...is it still available new?

[chinadoll]

Re: NROL4W (New Rules of Lifting For Women)

Yup. I ordered mine from Amazon or B&N this summer.

[chinadoll]

Re: NROL4W (New Rules of Lifting For Women)

I love this program. In two weeks I am back up to peak weights and I can see my stamina improving. First week I was doing lunges (my nemesis) for the first time in years and I was using just body weight. Still had to stop 3 or 4 times to catch a quick breath mid set. Today I did them with 15 lb dumbbells in each hand and went through the whole set! All my weights were up today.

Deadlift - 60 pounds
Shoulder press 15 pounds
Dumbbell pullover 40 pounds
Lunges 15 pound DB
ball crunches/oblique ball crunches - all done in 35 mins!

Then 120 push ups and I feel like the day has already been a success!

[chinadoll]

Re: NROL4W (New Rules of Lifting For Women)

Just started stage two of this program. I thought it would be quick and easy but it kicked my butt today. This Stage is definitely going to be a challenge.

[kjel]

Re: NROL4W (New Rules of Lifting For Women)

I purchased this book but have yet to read it. I'm working on The Firm workouts right now but will step up to doing these routines in a month or so.
Rt now I'm at two 10lb dumbbells for lunges and two 12lb dumbbells for squats and only at two 8lbs for leg lifts up a 14in platform for hamstring and quads.
China Doll your weight sets are impressive. Congratulations.

[chinadoll]

Re: NROL4W (New Rules of Lifting For Women)

Thanks. I am on hold with the program right now--I have an as yet undiagnosed should injury--but I have to say that this program gave fast results. Just dont force it and dont up your weights too quickly. Take your time. When I start over, I am going to double the time on each level. I think that would be better to prepare for the next level up. I would spend more time on the exercises at each level and up the weights slowly but consistently till I am ready to move. I feel like the first two and a half stages (thats when I traveled and got out of the routine) were too rushed. But a terrific program and I found it challenging!

[kjel]

Re: NROL4W (New Rules of Lifting For Women)

Sorry to hear about your shoulder problems. Hope it clears up soon. Thanks for the advice on staying on each stage a little longer. I'm looking forward to starting.