More cardio is a definite. Though he does say to feel free to add cardio so while it's not "built in", it's easily added. I was used to doing 60 minutes of cardio 5x a week, so I've really had to adapt that to the ST schedule.
Honestly I'm not sure why he doesn't have HIT in the Stage 1...I guess that's for true beginners benefit. I've added it in already, plus cardio on recovery days.
Stage 1 has been challenging for me, even though I'd been doing strength for awhile. But mostly machines. So it really depends on your starting strength and what kinds of exercises you've already done. I'd already been doing barbell squats, so I hopped right in with 55 pounds and went to 65 pounds this week. I just made sure I started with challenging weights to begin with. As I progress, if I decide the workouts are not challenging enough, I may add a set.
On the Swiss ball crunch...I just rechecked the Stage 1 wokrouts, and it does have you increasing the reps for it....
Some of the exercises are pretty intimidating, I know I plan to ask one of the trainers to walk me through my first set of Push Press Squats.
Edited by: MISTYMOVIN at: 4/21/2010 (14:12)
"The only way of finding the limits of the possible is by going beyond them into the impossible." --Arthur C. Clarke
current weight: 161.0
Fitness Minutes: (26,029) Posts: 823 4/1/10 12:51 P
I agree TXMOMOFTWO---the squat push pres is very awkward to do. I started w/ stage 1, did the 2 workouts and then jumped into stage 2 because 1.) I drive 40 min. to get to my gym, so it has to worth while for me, 2.) it didn't seem challenging....but I also don't consider myself a beginner, nor am I a veteran lifter...I did learn a lot from the book, and I will be using it as guidance, but even though he says not to mess with the workouts, I feel like I have to to keep my transformation in progress. I Do really like the prone jack knife in stage one, and have continued to do that each workout, as I am sore in places I've never been sore before (my rib cage) so i know its unique in working those muscles.
I was initially excited about the program, but there are some things that are odd about it. I can't understand in Stage One why they have you decrease reps on the swiss ball crunch, especially when you already start with a pitifully small amount of them anyway. So I disregarded that and increased reps and challenged myself.
While the program is common sense-ical, I think some of these exercises are tough to do with good form on your own if you have never done them before, especially deadlifts of any kind, and the front squat/push press. I have hurt myself 2 or 3 times already doing these. Part of it is that I feel from the book like I'm supposed to be challenging myself and adding weight every time. It is hard to find the balance between challenge and making good choices for your body. I'll think I can handle something and find out I can't.
So I kind of have a love/hate thing going with NROL4W right now. I am about to start Stage 3 and hope to be happier with that, because I thought Stage 2 was awful.
It has been nice to do something different--I'm with TurfGirl on this one. I was getting a little tired of MTC. I am finding it tough to work this program into triathlon training, because heavy lifting doesn't really go well with that. So I may have to take a hiatus from NROL.....
Sorry I rambled, but you asked!
Zoo Run 10K 4/17/10--57:28!!
Mayfest Run 5K with my son 5/1/10 --26:02 5th in age group!
Classic Rock Rotary Sprint 5/16/10-- 1:16:53 4th in AG!
I think its a very good book for beginners, but the stage one was definitely too easy for me..I have jumped up to stage 2 and I have added more cardio--its only been a week so i can't tell you how its working yet, plus I'm trying to recover from a pinch in my hip joint...
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