NROL vs. Rippetoe

RE: NROL vs. Rippetoe (crx81)

Wed, 02 Jul 2008 05:29:31 GMT

ORIGINAL: brihead301
I'm sorry vdk-au, but that is definately not the program I am talking about in the OP.

Yeah, without the living Hell torture of squats EVERY SINGLE WORKOUT, it's not even close!

RE: NROL vs. Rippetoe (brihead301)

Wed, 02 Jul 2008 05:15:37 GMT

I'm sorry vdk-au, but that is definately not the program I am talking about in the OP.

RE: NROL vs. Rippetoe (vdk_au)

Tue, 01 Jul 2008 22:03:28 GMT

I kind of followed Rippetoe, well actually I've made large modfications to it. I'm doing something of the following. However, in terms of reps/sets I don't follow it for every exercise. I did initially make good gains, however I'm slowing down, so I kind of switch my rep/sets around

Monday
Bench Press
Dips
Deadlifts

Wednesday
Chinups
Military Press
Leg press

Friday
Same as Monday

so on.....

RE: NROL vs. Rippetoe (brihead301)

Mon, 30 Jun 2008 16:27:10 GMT

Thanks fellas.

Like I said, both programs are GREAT. I think the most important thing is to stick to a program for a long time if you really want to reap the full benefits of it. I did NROL for about 10 months, and I was very pleased. I did Rip's program for about 3 now, and I'm shocked at how much more growth I was able to get after already having 10 solid months of NROL under my belt. I plan on sticking this one out for a long time too.

RE: NROL vs. Rippetoe (kingyoto)

Mon, 30 Jun 2008 15:02:22 GMT

Cool post brihead...

RE: NROL vs. Rippetoe (crx81)

Mon, 30 Jun 2008 14:39:05 GMT

Well, I did the NROL plan for about 2 weeks a few months back. Having started Rippetoe's program this past week, I remember why I gave up on the NROL program. Plain and simple, if you're used to giving muscle groups thier own day (as I am), full body compound exercise only routines will kick your ass!

As an example, my back day was always scheduled for the first day of the week, having come off my weekend rest. The first exercise I did was wide-grip pull-ups. On my own routine, a typical day of pull-ups would be: 2x10, 2x8, 2x6. Last night, when I got to the time for 2X as many as I could do on the pull ups, I did: 1x8 and 1x5! Holy cow, I was spent already! I had the same experience on the bench press, where I had lowered my weight by 30 lbs from the previous week, and still BARELY managed to get out my 3x5!

That being said, I can understand how this program would lead to greater over-all strength, as the program is more taxing on the body as a whole. However, I can't see how it will lead to greater size, as the muscles just don't seem to be getting hit as hard. How will my lats grow with those two measly sets, compared to the 6-9 sets that I usually do? (I'm not arguing, just asking / trying to understand.)

Anyway, to anyone else thinking of starting the program, I read Brihead301's post in another thread where he stressed to start conservatively. I don't know if there is any way to stress that enough. I thought I was being conservative, but after a couple of workouts like this my ass was kicked and I gotta wonder how I'm going to do it again next week! My only saving grace is that next week will be a screwed up work schedule, so I'll probably only get in two workouts like I did this week (because I started this half way though the week).

RE: NROL vs. Rippetoe (dmobley01)

Sun, 29 Jun 2008 19:09:21 GMT

great post and conversation bri. Rippetoe doesn't get the respect he deserves forsure. I would love to lift at his gym.

on a side note, i am looking forward to learning powercleans after HST is over.

RE: NROL vs. Rippetoe (brihead301)

Sat, 28 Jun 2008 10:33:00 GMT

Good call Coldfire.

Everything you need to know is in the books, or has already been answered before on the forum, which you can search for.

RE: NROL vs. Rippetoe (coldfire)

Sat, 28 Jun 2008 10:18:10 GMT

ORIGINAL: brihead301

http://strengthmill.net/forum/forumdisplay.php?f=36

You can also go on here, and talk to Rippetoe himself if you have any questions. There's links to his books there too. Also there's TONS of squat critique videos on there in a sticky up top, so you can see what a good squat is supposed to look like.

ִJust don't ask questions if you haven't read the books.

RE: NROL vs. Rippetoe (brihead301)

Sat, 28 Jun 2008 10:14:17 GMT

http://strengthmill.net/forum/forumdisplay.php?f=36

You can also go on here, and talk to Rippetoe himself if you have any questions. There's links to his books there too. Also there's TONS of squat critique videos on there in a sticky up top, so you can see what a good squat is supposed to look like.

RE: NROL vs. Rippetoe (brihead301)

Sat, 28 Jun 2008 10:01:59 GMT

ORIGINAL: trubeginner

One question: what should I do to keep on adding weights to the squat? I find that I really suck at squats, and feel like it's freaking hard to keep on adding weights onto the bar. What if I stall early?

I definately recommend buying the book to learn how to squat. It explains all the other exercises in great detail too, but for me it was my squat that needed the most work, so that's where I benefitted most.

This program has you doing FULL squats, which works just about every muscle in your legs. I'd say to start very low. If you can now squat 225 lbs., reset back to like 135 or less, and learn how to full squat properly (the book really helps). From there add on 5 lbs. per workout.

The typical weights that I add to all my lifts every workout is

squat - 5 lbs.
deadlift - 10 lbs./workout at first until I hit 340, now I just add 5 lbs./workout
powerclean - 5 lbs. at first, now I add 1 - 2 lbs. per workout
OH press/bench press - 5 lbs. at first, now I add 0.5 - 1 lb. per workout if possible
pull-ups/chin-ups - I either do 2 sets of bodyweight to failure or I do 3x5 with 25 lbs. attatched to me

Always start conservatively, so you can keep the progression moving forward for as long as possible.

Edit: And definately don't neglect power cleans. They are an amazing exercise!

RE: NROL vs. Rippetoe (NBSFighter)

Sat, 28 Jun 2008 09:14:12 GMT

Oh yeah I know what you mean. Those sum bitches are tough

RE: NROL vs. Rippetoe (Soccerking3000)

Sat, 28 Jun 2008 09:12:38 GMT

yea great exercise but tire the crap outta me seriously, i'll do a rep take a second, set and then do another. I seriously can't just bang them out one after another

RE: NROL vs. Rippetoe (NBSFighter)

Sat, 28 Jun 2008 09:06:01 GMT

ORIGINAL: Soccerking3000

I've found an awesome exercise for calves is power cleans if anyone was wondering lol

that too. Wasn't thinking about cleans haha

RE: NROL vs. Rippetoe (TheSilverFox)

Sat, 28 Jun 2008 08:49:10 GMT

ORIGINAL: trubeginner

ORIGINAL: Soccerking3000

I've found an awesome exercise for calves is power cleans if anyone was wondering lol

In which part of the movement are the calves worked in a power clean?

you're supposed to flex the calves up, and pull the traps up at the same time and flex the hips forward to get the weight up before you turn the wrists.

i see so many guys doing it like it's a reverse curl.(which is WRONG) i'm still a newb to these, but i've read up and watched some movies.

it's almost like jumping off your tip toes and pulling the bar up with your traps while using the momentum from your legs(calves) to get that weight moving.