New Rules of Lifting Question????

RE: New Rules of Lifting Question???? (MikeMahony)

Mon, 17 Dec 2007 17:28:09 GMT

Yeah, I haven't been on the board in about 2 to 3 weeks! :-)

RE: New Rules of Lifting Question???? (RPG1212)

Mon, 17 Dec 2007 12:06:49 GMT

Ah, thank you for clarifying that. Can't wait to get this thing started now.

RE: New Rules of Lifting Question???? (brihead301)

Mon, 17 Dec 2007 12:01:17 GMT

ORIGINAL: RPG1212

I too bought the book after bihead had sent me the spreadsheets. I was just too interested and curious. Then I got the book and read it in 1 1/2 days haha. Just to clarify:

I should be adding weight and setting personal marks each time, so lets say I deadlift 50 lbs, then 55 then 60. The next time I do the workout would I start at 60? Or do I go from maybe 50 to 60 to 65? Or am I being to picky here?

No, you're not being picky at all. You have the right idea. I always try to increase the weight each workout. The only thing I see that may be wrong is that you say you're deadlifting with ramping weights (50 then 55 then 60). The way he intended the routines was to be done with just one weight for the whole set. So if the you're doing a set of deadlifts with a 3 x 15 rep range, you would select a weight of, say 55 lbs., and you would do 3 sets of 15 reps with 55 lbs. The next time you do the workout that has you doing deadlifts for a range of 3 x 15, you may want to shoot for 3 sets of 15 reps using 60 lbs. as long as you're not sacrificing good form!

RE: New Rules of Lifting Question???? (RPG1212)

Mon, 17 Dec 2007 11:45:46 GMT

I too bought the book after bihead had sent me the spreadsheets. I was just too interested and curious. Then I got the book and read it in 1 1/2 days haha. Just to clarify:

I should be adding weight and setting personal marks each time, so lets say I deadlift 50 lbs, then 55 then 60. The next time I do the workout would I start at 60? Or do I go from maybe 50 to 60 to 65? Or am I being to picky here?

RE: New Rules of Lifting Question???? (brihead301)

Mon, 17 Dec 2007 05:38:08 GMT

That took you pretty long to answer her question, lol.

RE: New Rules of Lifting Question???? (MikeMahony)

Sun, 16 Dec 2007 21:29:27 GMT

I did something to improve upon the previous workout every single time. Either I added weight or I added repetitions, but something got bigger every time I did a FLIII workout. However, everyone is different. If you are unable to add weight, try to add 1 extra rep each time you do the workout and eventually you will be able to add weight.

RE: New Rules of Lifting Question???? (thehardway)

Fri, 30 Nov 2007 13:48:11 GMT

yeah, I can't wait for H I,

When Brihead initially posted about NROL he posted the H I routine, I tried it, before I bought the book. Loved it, I really enjoyed the changing rep set structure. I can't wait to rest again.

Thanks for your answers jondbergman.

RE: New Rules of Lifting Question???? (jondbergman)

Fri, 30 Nov 2007 13:40:44 GMT

Yeah, those 2x20 sets are pretty brutal. The authors do say though that hitting your reps in the first giant set is more important. There were quite a few times where I could only get 17-18 on the squats or DL's. Nothing to be ashamed of. I too used mixed grip on the DL's, and constantly had to readjust the grip towards the end of those 20 rep sets!

I always ate a decent meal about 1.5 hrs prior to those workouts. Usually got a little nautious or light-headed at times, but nothing too serious. And always had a bottle of water with me at all times!

You sure don't need to be at a calorie deficit for FL3 to work. I was actually at too big of a deficit towards the end of it, about 6 weeks ago, and noticed my weight loss was plateauing, so I started eating more. Since then, I've been doing H1 (which has one day like FL3 sort of - 3x15 sets with 30 sec rest) the last 5 weeks and have been dropping bf while eating at maintenance or more. I think it's more about just eating clean and getting your protein in, while not missing workouts, and making small steady progressions in your workouts.

Sounds like FL3 is working out for you though! Keep up the good work!

RE: New Rules of Lifting Question???? (thehardway)

Fri, 30 Nov 2007 09:18:04 GMT

Thank just wanted to clarify, because in the journal example in the book, he did show increases in weights at every set. I just don't do that unless it's a strength type routine with loads of rest inbetween.

On the plus side last night I felt really good at the start of my work out, so I moved everything up. I survived. Only thing that failed on me was my grip, at the 2 x 20 deadlifts I had to use mixed grip and even then I was concerned about my floor at #'s 17 through 20.

And for the first time I didn't feel queazy either. Idon't know why?

My diet is right around maintance, for the past week or so just below.

I have had the good expected results, even without a deficate, the fat is going and muscle is increasing, weight is droping a bit. This results have been confirmed by my BF, unsolicited of the cuff remarks about this that and the other so, even though I am not in a drastic deficate I am not wasting my time by doing the fat loss routines.

RE: New Rules of Lifting Question???? (jondbergman)

Fri, 30 Nov 2007 08:48:12 GMT

ORIGINAL: thehardway

ORIGINAL: jondbergman

When I did FL3, I was able to add to most of the exercises throughout. Most times though I wouldn't add unless I had gotten all the reps in that the workout called for from the previous workout, since the workouts are so grueling.

I did start out pretty light on all the exercises in the 2x20 sets though, so that might have been part of why I was able to add most times.

Hang in there - it is a tough one, but it pays off, especially if you're eating clean. I remember constantly being hungry after those workouts.

So here's another question, and maybe this is why I am stuck, did you pyrmid? You increased your load each set? See cause I work out at home it is very difficult for me to do that and keep the timing, I am also lazy , and shifting all those weights around, on the floor with no auxiliary equiptment like a rack etc, is just too much of a pain, and again I would never, never make the timeing. So I start with a weight that I will just about fail with on the last set.

Maybe that is my problem. I always hit the target reps, though. Just couldn't do another one.

It's really weird though, because on the front squats I could squat more weight than I do, but again no equiptment, and while I can easily clean more weight into position, as well, anymore than what I am doing becomes very dangerous, when I need to drop it back to the ground. Having said that I still can barely make it through the step ups at a weight that I am actually embarresed about.

Actually, all the weights I use for fat loss III are at an embarrasingly light level. And this is not the first time I have done giant sets, I used to really get off on them, about a year ago or so.

Sorry for any confusion. What I meant was that each workout, I would move the weight up. So, for example, if for Workout A1, the first time I did 85 lbs on Front Squat, for 4 sets x 10-12 reps, on workout A2, I would go up to 90 lbs x 4 sets x 10-12 reps.

The only time I moved the weights in between sets would be if clearly the weight I selected was much too easy. That was rare. Luckily, a good number of the exercises in FL3 were sort of in FL2, so I knew what to expect.

Most of the time, it was a huge struggle to get the same amount of reps on the last set of 4 as I did on the first 3 since I'd be so wiped out.

If you're hitting your target reps, and then on the next workout either increasing weights or doing more reps at the same weight, you're doing great. The fat loss ones are tougher to move up in weight I thought, especially if you're cutting and struggling to hang on to the muscle you've got. (Which I would assume is normally the case, hence the name Fat Loss).

RE: New Rules of Lifting Question???? (thehardway)

Wed, 28 Nov 2007 09:38:43 GMT

ORIGINAL: jondbergman

When I did FL3, I was able to add to most of the exercises throughout. Most times though I wouldn't add unless I had gotten all the reps in that the workout called for from the previous workout, since the workouts are so grueling.

I did start out pretty light on all the exercises in the 2x20 sets though, so that might have been part of why I was able to add most times.

Hang in there - it is a tough one, but it pays off, especially if you're eating clean. I remember constantly being hungry after those workouts.

So here's another question, and maybe this is why I am stuck, did you pyrmid? You increased your load each set? See cause I work out at home it is very difficult for me to do that and keep the timing, I am also lazy , and shifting all those weights around, on the floor with no auxiliary equiptment like a rack etc, is just too much of a pain, and again I would never, never make the timeing. So I start with a weight that I will just about fail with on the last set.

Maybe that is my problem. I always hit the target reps, though. Just couldn't do another one.

It's really weird though, because on the front squats I could squat more weight than I do, but again no equiptment, and while I can easily clean more weight into position, as well, anymore than what I am doing becomes very dangerous, when I need to drop it back to the ground. Having said that I still can barely make it through the step ups at a weight that I am actually embarresed about.

Actually, all the weights I use for fat loss III are at an embarrasingly light level. And this is not the first time I have done giant sets, I used to really get off on them, about a year ago or so.

RE: New Rules of Lifting Question???? (brihead301)

Tue, 27 Nov 2007 08:30:52 GMT

Ya I hear ya. I know they're gonna be tough. I'm not doing them until I'm finished with all the hypertrophy and strength sections though. The strength sections are coming along nicely. I just started S-2 yesterday. The only problem is that I have a messed up shin bone I think (the very top of the shin bone, right under the knee). The actual bone hurts when I touch it or bend my knee. It's been hurting for a while now. I think I banged it on something a few months ago and either brused it or slightly fractured it, I don't know. It just makes squats a big pain in the ass to do. Other then squat day, all the other days are great. I love it!!

RE: New Rules of Lifting Question???? (jondbergman)

Tue, 27 Nov 2007 08:16:35 GMT

Brihead -

You'll be in for quite a change on the FL workouts. The biggest difference I've noticed since doing just H1 is how long the breaks seem on H1, especially on the 5x5 days (90 sec. rest). It seems like a really long break.

I'd definitely do FL2 before FL3, to prepare yourself. FL3 is not for the weak and there was many a time I felt nautious during those giant sets.

How are the strength workouts coming along?

RE: New Rules of Lifting Question???? (jondbergman)

Tue, 27 Nov 2007 08:12:37 GMT

When I did FL3, I was able to add to most of the exercises throughout. Most times though I wouldn't add unless I had gotten all the reps in that the workout called for from the previous workout, since the workouts are so grueling.

I did start out pretty light on all the exercises in the 2x20 sets though, so that might have been part of why I was able to add most times.

Hang in there - it is a tough one, but it pays off, especially if you're eating clean. I remember constantly being hungry after those workouts.

RE: New Rules of Lifting Question???? (brihead301)

Tue, 27 Nov 2007 06:43:12 GMT

I'm scarred to do the fat loss routines, although the time is coming soon where I'm scheduled to do them. I still have the rest of S-2 to do plus H-3 and S-3. After that though, I'll be doing FL-2 and FL-3 right in a row. I'm scared.