New Rules of lifting workout

M

MellowGAman

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So is anyone doing this routine? what are your thoughts?

I am thinking of starting it next week

for a beginner...

day 1

squat 2x15
static lunge 2x15 (each leg)
two pnt dumbbell row w/ elbbow out 2x15(each arm)
push up 2x15
swiss ball crunch 2x15

Day 2

deadlift 2x15
step-up 2 x15 (each leg)
dumbbell 1 arm shoulder press 2x15 (each arm)
close-grip lat pulldown 2x15
reverse crunch
 
(Silent) said:
Pushups? why? a bench press is far more effective. all a push is going to do is build muscle endurance.
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That's the break-in program. Alwyn is a big believer that you should be able to do body weight exercises before moving to external loading.

And don't worry, the workouts in the book will hand you your azz everytime. If they don't, you're doing something wrong.

IF 2x15 is too easy, try 2x20 or plyometric push-ups.
 
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(Silent) said:
Pushups? why? a bench press is far more effective. all a push is going to do is build muscle endurance.
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Pushups should be in every workout IMO, you can do bench press also, ofcource. But if you do bench press, rows, all of the "standard" stuff. You have no scalp movement, and that aint good.
 
I've been doing it since August.

Finished FLI and slipped into a depression where I stopped working out, so I started over and I'm back in the middle of FLI again.
 
I really love the NRoL. The break-in program is pretty good for you to get used to some of the main exercises you will be doing. For this its probably best to really pay attention to form as opposed to weight, because right after this is hypertrophy. Then throughout hypertrophy 1, 2, and 3 you can worry about the weight :D
 
Uh, bran, you don't know what you're talking about.

The lunge is considered it's own movement pattern, so it's important to work lunges on every workout, even if it's a reduced weight due to squats. Regardless, there is a significant break between leg work in NROL, so not doing lunges is foolish.
 
so you guys are saying if I do Squats and RDLs in each workout, then i should still add lunges even if my legs are dead?
 
soccergod said:
so you guys are saying if I do Squats and RDLs in each workout, then i should still add lunges even if my legs are dead?
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I'd say get the book. Cosgrove is a brilliant planner and you simply can't go wrong doing his workouts.

More on the value of lunges:

Everyone has a strong side, however, when lifting heavy, the predominance of one side over the other can lead to injury. Unilateral movements, such as lunges and DB bench presses, will help to even out the imbalances.

Lunges have a good carry over to squats and deadlifts.
 
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Karky said:
the workout doesnt call for squats, RDL's AND lunges, and i think that would be too much.
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Eventually the workouts will combine some things I normally split:

FLI Workout B: conventional DLs, RDLs, BSS
HYP1 Workout B: squats, DLs, BSS and Step-ups.
 
Karky said:
thats alot of leg work, how long is it then until the next leg session?
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It depends. The fat loss workouts are divided into A and B and are full body, so there is always leg work, the hypertrophy are divided into A and B, sometimes three: A, B and C and divided into upper/lower.
 
I started the begiing workout yesterday for the first time, I really didn't think I would feel anything.... but I never did "super sets" before.

but of course I feel it today. :D

tomorrow I do day 2.

happy that I can feel it.
 
Glad your trying this and finding it challenging. I was skeptical myself at first. I don't have the benefit of the book to follow but I am trying to mimic workouts as best I can and I am having my A$& handed to me every workout. I look forward to my lifting nights now.
 
I'm surprised you only feel it after. When I did BI the first time, I felt I was going to collapse during the workout.

Perhaps you need to increase the weight? I've always gone by the rule of thumb: you should be at or near failure for the last rep of the last set.

Lately though, I've been aiming for failure on the second set and leaving a complete set/rep session as a goal.
 
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