Posted by The New Rules of Lifting for Women at 03:06AM on March 04, 2009

I have bought the abovementioned book and I am totally confused on how to work out, the work-outs. I'm still not sure how to record on the blog page for a workout, do one choose certain execrcises or do you only use workouts set on pages 154 to 156.
My problem is do you only start with workout 1 and all the exercises below for a few weeks and then move on to Workout 2 - 6 or do I have to choose randomly, from each workout 1-6? Now you can see why I am so confused.

Please Help me to do it correctly?

Thank you
Jacky

Posted by Grant Miller at 11:58PM on March 31, 2009

Lou,

I bought and read your book and loved it. However, I, like many others, have been taught similar squatting techniques as outlined in your book. However, I was given an article recently by a personal trainer who has CHEK qualifications like Alywn. It advocates going through the full range of motion ( i.e. letting you hamstrings touch your calf musles) when squatting. The article, called how to perform a squat, can be found at http://www.tonyboutagy.com/articles.html. I would be very interested in your views on the article.

Regards,

Grant
from Australia

Posted by Kristie at 09:54AM on April 13, 2009

Hey Lou,

I have begun the workouts that are outlined in the book, "The New Rules of Lifting for Women". I was wondering in stage one do you only recommend doing 2 sets of 15 or would you do more?

Also I was needing to know, on the stages 2 through 7, you say to do each workout four times a piece. Does this mean 4 reps of 15 or does that mean something else?

Thanks,
Kristie

Posted by amber at 03:14PM on April 16, 2009

I was just wondering if this plan will work for someone with no gym access but a home gym and what equipment I would need to have...I have a weider gym set up and an elliptical as well as some dumbells already. I just need to know if I can do this before I buy, as I con't go to a gym. Thanks!

Posted by megan rokos at 10:02AM on April 22, 2009

Just got done readying the New Rules of Weight Lifting for Women. Started Stage 1 on Monday. I have been weight training for two years. Have been doing 5 day splits, working a different body part each day (4 sets of 6 different exercises per day) and 5-6 days of 35-45 minutes of cardio. I did many of the exercises outlined in the book. Would love to cut down my time in the gym and maitain results but am worried that cutting down to 3 days of weight training per week and limiting cardio will have negative effects. thoughts?

also, should i continue to do 4 sets of each of your exercises or just 2 sets as it states?

Posted by steve at 09:32AM on May 04, 2009

Lou,
Just finished your book New Rules of Lifting and have a question. (sorry of this is not the right blog). I especially liked the way you explain clean eating and proper diets. I see that you also meantion protein supplements. Yet, you did not meantion Creatine. Is Creatine necessary to build mass and muscles? What is your take?
Thanks,
Steve

Posted by stephanie at 09:48AM on May 11, 2009

Hello -I am a new Kindle user and bought your book. I wish I had found you sooner. I am excited to get started however, in Kindle format I am hoping there is somehwere I can go to get the workout in downloadable format. I also was looking for a training log. Great technology but this may be one of its limitations. Any help would be greatly appreciated.

Posted by Jeff Bissonnette at 12:14PM on May 11, 2009

Lou,
Both New rules books are the best things I've ever read in my 23 years in the fitness industry. If you get a second, take a look at the website I created. It's all free. I put it out there for other club owners. I would love to hear your thoughts on what I have to say in there and how the program works. We can "quibble" about my exercise selection later!!

Posted by Stacey Ostrowski at 01:49PM on June 18, 2009

I would like to get started on the workouts but I'm confused on how it goes. On page 140 of New Rules.....Women, it says workouts 1, 2, next line is workouts 3, 4, etc. What does the 1,2,3,4 etc stand for? Week 1, Week 2? It's probably right in front of me but I can't seem to get it. I would really like to get started doing this. Especially after reading all the reviews on Amazon. I started Weight Watchers in November 2008 and I have lost 72.2#. I have been working out and I thought your book would really help. I look forward to hearing from you ~ Stacey

Posted by Shelly Davis at 07:32AM on June 22, 2009

I would like to get started on the workouts but I'm confused on how it goes. On page 140 of New Rules.....Women, it says workouts 1, 2, next line is workouts 3, 4, etc. What does the 1,2,3,4 etc stand for? Week 1, Week 2? It's probably right in front of me but I can't seem to get it. I would really like to get started doing this. Especially after reading all the reviews on Amazon. I started Weight Watchers in November 2008 and I have lost 72.2#. I have been working out and I thought your book would really help. I look forward to hearing from you
I just cut and pasted Stacey's question because I am confused like her. I am not getting what is meant by 1,2...3,4...5,6...etc. Look forward to getting started once I know how.

Posted by Lou Schuler at 07:51AM on June 22, 2009

Hi everyone,

Sorry it took so long to get to this thread. I've been insanely busy for the past few months, so I haven't been answering emails or responding to threads.

A few notes:

1. I'm utterly astounded that this is how people find me. Does Googling some combination of "Lou Schuler" and "New Rules of Lifting for Women" bring you to this thread? I wrote this three years ago on a completely different version of louschuler.com, but it seems to be the landing place for a lot of people interested in information about my books.

2. There's an entire forum at jpfitness.com dedicated to NROL for Women:

http://forums.jpfitness.com/forumdisplay.php?f=86

3. Within that forum, there's a thread for frequently asked questions:

http://forums.jpfitness.com/showthread.php?t=35760

4. And within that thread, this exact question is answered:

http://forums.jpfitness.com/new-rules-lifting-women/29198-i-must-having-huge-brainfart.html

Thanks for your patience, and I hope you find everything you need there.

Posted by Shelly Davis at 08:10AM on June 22, 2009

Thanks Lou!! I think I finally get it!! Looking forward to getting started.

Posted by Bev at 10:56AM on June 26, 2009

My turn...I am very excited to get started, but I am very confused and do not know where to start.

on page 138 stage 1 workout A

Do we do all 4 squat versions for workout 1,2,3,and 4 and then alternate sets for all the push-up variations for B1 workout 1,2,3, and 4 with the seated row B2 workouts 1,2,3.

I'm sorry, but I do not know where to start. Please reply.

Posted by Bev at 08:07AM on June 27, 2009

Hi Lou,

You can disregard my question I reviewed your note posted on 6/22/09 and with the help of the previous bloggers I now understand.

Posted by Bev at 08:07AM on June 27, 2009

Hi Lou,

You can disregard my question I reviewed your note posted on 6/22/09 and with the help of the previous bloggers I now understand.

Posted by Bev at 08:07AM on June 27, 2009

Hi Lou,

You can disregard my question I reviewed your note posted on 6/22/09 and with the help of the previous bloggers I now understand.

Posted by thep at 06:18PM on August 12, 2009

Hi Lou,
I started the break-in program two weeks ago. Two weeks ago my RMR was around 1850, 188 lbs and ht 6'1". I use to consume around 1900 cal daily with protein about 100g.
In last two weeks I have increased my diet to about 2300+ cal, most of the increase is in protein. My weight has shot up by almost 10 lbs. RMR appears to remain unchanged?
Don't know what is going on with my body. HELP!!!

Posted by LaToya at 06:57AM on August 25, 2009

Hey Lou,

I've read your book and loved it! However, I want/ need to lose a 120 lbs as well as getting fit. I've always been athletic and very, very, very strong for a woman even now. I gain muscle noticeably very quickly. I guess my question is how do I utilize the prgrams outlined in your book and still reach my weightloss and body sculpting goals? I look forward to hearing from you soon.

LaToya

Posted by Lou Schuler at 08:12AM on August 25, 2009

Thep, I'm not sure how you measured your RMR, but I'll assume it was in the right ballpark. So in a rested, fasted state, you'd burn just under 1 calorie per pound of body weight. The thermic effect of feeding and any activity you did pre-NROL should've put you in a negative energy balance if you were eating just 1,900 calories a day.

Add the NROL workouts and 400 calories a day (most of it protein), and your actual daily calorie expenditure should've increased substantially. Whether RMR would increase isn't really relevant, since a couple of weeks wouldn't be enough time to change your physiology in a way that would lead to an increase in resting metabolism. It's your non-resting metabolism that matters.

So something is wrong with the numbers here. Either you're burning fewer calories than you should through exercise and non-exercise activity + TEF, or you're eating more than you think.

I don't say the last in any judgmental way. I've tried to track my daily calories, but had to give up because I realized how imprecise the whole process was. In a single cabinet in my home I can find three measuring cups that give me three completely different measurements. I'd bet it's the same with home food scales, although I confess I've never used one.

I'm sorry I can't be more helpful. If you gained weight, something in the numbers just isn't right.

Posted by Lou Schuler at 08:24AM on August 25, 2009

LaToya, I'm sure you realize that the workouts alone aren't enough to burn off 120 pounds of fat in six months, or six years.

So you need to find a sustainable way to modify your diet while increasing your daily activity level. The trick is to maintain most of your body's muscle mass (obviously, you'll lose some) while giving your body enough fuel for exercise. And you have to do that without starving yourself, which would be unsustainable and counterproductive.

I'd be a complete charlatan if I pretended there was one foolproof way to do that. We know from studies that a higher protein intake should have the effect of preserving muscle and boosting metabolism. We also know from hands-on experience -- and not so much from research -- that exercise can promote weight loss. The research mainly tells us that exercise is important for maintaining a reduced body weight, but intervention studies offer little hope that exercise by itself will lead to a lower body weight.

So my best advice is to do the workouts as written, add some type of physical activity on the days you don't work out (even if it's just a short walk), and find a diet you can live with for a long time.

The one thing I can say with some confidence is that there's no short-term fix when your goal is to lose 120 pounds and keep it off.

Good luck!

Posted by Dave at 11:14AM on September 21, 2009

I just wanted to take a moment and thank you and all other involved re: The New Rules of Lifting for Men.

This book has changed my life.

I was the "98 lb. bean pole" growing up - I would lift constantly (same identical workout - 3 sets/10reps - changing body parts every 2nd day) and spent my extra $$$ on the latest protein supplement every month. I guess I gained a little size & strength, but would plateau within weeks - never got above 165 lbs @ 18 yrs old, and was bored to tears in the gym.

By early this year, (25 years later - I'm 43 now) I'd still been working out off & on but weighed in at about 212+ lbs. I had a 36"+ waist, and looked like I was about ready for a bra. My wife gave me this book early this spring '09...

I've finished the Beginner workout, and all of Fat Loss I,II & III - and I'm well into the Hypertrophy I now...and here are some very honest results:

-I'm about 204 lbs now, but my 34" jeans are loose now, I need to wear a belt.
-I've gained nearly 3/4" of muscle on my uper arms - the short sleeves of my
polos are getting tight - for the right reason - for the first time in my life
-I can comfortably squat over 200lbs for the first time in my life - I've got legs
now, in fact, my legs are where I've gained the most muscle, they respond
fantastically to this workout - I literally look forward to squats, deadlifts and
the dreaded "Belgian Squats" ;o)
-My core feels fantastic, and strong...I don't get tired during the day any more -
six smaller meals a day, @ 200 grams+ protein a day...
-I made charts in Word for evdery workout I do (A & B), and I keep track of
EVERYTHING - so cool to see your gains on paper every week!
-Someone asked me if I was "juicing" last week ;o) Don't get me wrong, I still look
overweight, and will never be a "Michaelangelo" - and I still need to shed another
15-20 lbs honestly...but I've never felt so good, strong, and confident in my life.
-I literally look forward to my workouts, I REALLY DO - and I know exactly what
I'm doing before I enter the gym, and I make real strength gains every week.
-I'm going to Mexico in 3 weeks with my wife, and for the first time in a very
long time, I can't wait to throw on a swimsuit, NO t-shirt this time! ;o)

Thank you Lou, I love life more now, and I no longer dread getting older - the best is truly yet to come!

Posted by Kathy at 06:30PM on November 09, 2009

Lou,

I just finished your book, "The New Rules of Lifting fgor Women" and I am very excited to get started. Your sense of humor and style of writing kept me engaged for 2 straight evenings.

I have been on a weight loss and strength training mission for 7 years - have lost 60 lbs and am down to my last 15, which I am very proud of, but....I still have a high percentage of fat (32%) left. In the past, my body has been a slow burner, and have always been slow, steady & consistent in my eating and exercise. I've been happy with my results to this point, but now it's time to shock my system and get er done! It's time to lose the rest of the fat.

So, with that said, wish me luck. I'll let you know how it turns out in 6 months.

Posted by Scott at 02:13PM on November 17, 2009

I work out at home. What do not have a lat pulldown machine. what can i sup for it.?

Posted by Lou Schuler at 02:52PM on November 17, 2009

Do row variations with free weights, or try pullovers, using a barbell or dumbbell.

Posted by Kathy at 06:49PM on November 17, 2009

Lou,
I'm finding that the Stage 1-B workout is less challenging than 1-A. My calorie burn is close to 100 calories less (based on my heart rate monitor). My heart rate doesn't seem to go beyond 70%. Is this normal or am I just not working hard enough and/or lifting enough weight? I've been training for a long time and have always tried to stay in the 80-85% of max in the past. I know your program is different, so maybe I should concentrate on the muscle work and not the calorie burn?? I have done 2 workouts of each 1A & B so far - so am still in week 2.
Thanks.

Posted by Michelle at 09:36AM on December 21, 2009

Hi Lou...I recently bought New Rules... for Women and think it's a great book. In fact, I just bought a copy for my sister (new to exercise) to help her get started training for the first time. I've been working with a trainer for over a year and he must be pretty good because I am doing or have seen most of the exercises in the book. I'm currently training for a deadlift competition, so my program has really stepped up and I spend more time lifting these days. Because of this, I have gotten to know some of the regular gym rats (they're mostly a harmless bunch!) and find I get lots of advice, asked for or not. Last week I deadlifted 210lb and got high fives all around (I'm 5'4", 118lb and 54years old). That was great, but my question is about the fact that one of these guys keeps insisting I need to be working certain muscle groups on the same day and not others(shoulders, chest, back, but not arms kind of thing) . My trainer says do push exercises on one day and pulls on the other. He said I'm strength training, not body building. I notice your advice is all body muscle groups on the same day. Why so many different approaches and how much does it really matter? Thanks

Posted by Lou Schuler at 10:03AM on December 21, 2009

Hi Michelle,

Why so many different approaches? First, because everything works, but nothing works forever. If you go from full-body training, which necessarily limits the amount of work you can do for any particular set of muscles, to split training, you'll probably find that your muscles get bigger, and your strength in whatever lifts you're targeting jumps as well.

Why? Because it's something your body isn't used to, and because the extra volume of work and amount of practice in key lifts gives the muscles more stimulus to get bigger and stronger.

Conversely, if you're used to split training and switch to full-body training, you'll probably find it's easier to lose fat. The workouts are harder, since there's more muscle mass employed, and you probably burn more calories during and after the workouts.

You might also gain more mass simply because you're working "legs" three times a week instead of once or twice. Split workouts tend to push lifters toward lots of exercises that employ limited amounts of muscle tissue and require less effort to perform than the big-muscle lifts. Over time, in theory, lifters doing split routines could end up performing less total work training 4x a week than they would doing full-body training 3x week.

If someone tells you that certain muscle groups must be worked together and certain ones must be worked on separate days, he's probably telling you what's worked best for him in reaching his particular goals. That's great, because it worked for him.

The NROL for Women workouts focus on full-body training 3x week because that's worked best for the female clients Alwyn and Rachel train in their gym. It doesn't mean it's the best system for everybody, or that you won't get better results with some type of split routine.

Personally, I lean toward something Mike Boyle said recently (and I think he was quoting Dan John, or someone else): If it's important to you to train certain muscles or movements, then you should train them every time you're in the gym. If it's not important, maybe you shouldn't bother.

I think it's important to train all the basic movement patterns every time I'm in the gym. I don't train them all with equal intensity or volume, of course. One day I'll do a lunge variation with resistance, and the other two days I'll just use lunges in warm-ups and mobility drills. One or two days I'll do variations on horizontal pushes (bench presses one day, kneeling cable chest presses another day, for example), and in the workout in between I might do a push-up variation as part of my core training.

There's an unlimited number of ways to do this, and over time it's good to try as many as you want and see what you like and don't like, and what works better than the other options. But for starters, you can't go wrong with total-body training, in my opinion.

Posted by Lena at 02:25PM on December 23, 2009

Enjoyed the book - good advice and commentary.

However, its not easy for me create a workout schedule e.g. do these 5 exercises in week 1 (stage one) per workout 1, 2, 3, and 4 etc. I'm in the % of individuals who have read the materials on pages 137 to 156 and it doesn't make any sense.

I am very glad Cassandra designed a workout program that's taken away the stress of trying to figure out what are the best total body exercies and resting intervals etc.

Is there anyone who's documented Stages 1 thru 7? Can share the charts in email? This will be greatly appreciated.
Regards, Lena.

Posted by Sylvia at 12:44PM on January 15, 2010

Read your book and enjoyed it. I was checking out your jpfitness site and clicked the tab "Lou Schuler" and it took me to this post. So that's probably why you have so many questions about the book here. I'm surprised no one has commented about the post though - pretty funny. There does seem to be a fascination with messed up people, at least in Hollywood.

Posted by Rob at 02:22PM on January 24, 2010

Lou,
I like your book The New Rules of Lifting. I have been following your program for 14 weeks, and have seen great results. The program develops all around strength much better that the traditional programs I have been using for years. I do have one question. I enjoy endurance sports. I bike about 200 miles week in the summer. I also enjoy marathon running. I want to continue to strength and participate in endurance sports. I don't want to develop only sports specific strength. What advice would you give to someone who enjoy both strength training and endurance training?

Posted by Rob at 02:23PM on January 24, 2010

Lou,
I like your book The New Rules of Lifting. I have been following your program for 14 weeks, and have seen great results. The program develops all around strength much better that the traditional programs I have been using for years. I do have one question. I enjoy endurance sports. I bike about 200 miles week in the summer. I also enjoy marathon running. I want to continue to strength and participate in endurance sports. I don't want to develop only sports specific strength. What advice would you give to someone who enjoy both strength training and endurance training?

Posted by Angela at 11:48AM on February 02, 2010

I am reading the book now, and I'm really enjoying it so far. I plan to start the plan next week, but I also recently registered for a half-marathon in late March. I need to do some amount of training for the race, but I am concerned with how this will affect my success with this plan. Do you have any suggestions for how to combine distance training with the NROL for Women? In addition, I frequently gain weight in the weeks after I finish a race. How do I decrease my cardio once I'm finished without negative reprocussions?

Posted by Michelle Nelson at 10:29AM on February 03, 2010

Regarding your comments on long, lean muscles: I just read in Oxygen magazine several benfits to lifting weights. #2 was "The best way to build long, lean and strong muscles while torching body fat is to target fast-twitch muscles with strength training, according to research by Scott Mazzetti, Ph.D., assistant professor at Salisbury University in Maryland. His study, published in Medicineand Science in Sports and Exercise, suggests contracting your muscles explosively and rapidly as you lift. Explosive muscle contractions burned more calories during sqauts. "Explosive weight training will make you longer and leaner, " Mazzetti says. It's a more effective way to build strength and power and it won't make you look like the Incredible Hulk." Can you comment please?

Posted by Lou Schuler at 10:54AM on February 03, 2010

Michelle, you can't assume that the quoted words -- "longer" and "leaner" -- actually came out of the professor's mouth. Shocking as it seems, I've been quoted using phrases that I'm certain I've never said to anyone, much less a fellow journalist.

Just reading what you quoted, the key finding in his study seems to be that explosive training is more metabolically expensive than whatever lifting speeds he compared it to. Even without data, I think everyone who specializes in fat loss and body composition already believed that.

So the "leaner" part is fine. Whether you'll get bigger depends on how you eat, and what else you do in your training. Explosive reps aren't always optimal for hypertrophy. Muscle needs a certain threshold of tension and exercise volume to grow. Those thresholds are different for everyone, and they're different for each individual over time.

"Longer" is still absurd. You just can't make muscles longer without deforming fascia, which would ruin the muscles' structural integrity. You can make limbs look longer by stripping away fat and muscle, but that's different from making them longer in the literal sense.

Posted by Diane Renkin at 11:40AM on February 21, 2010

I love your workout. I started in September and now I just finished workout 4 in Stage 7. I am 53 years old and have lost my belly fat and increased muscle tone and strength throughout my entire body. I am going to do Stage 7 again and then my question is... what should I do when I finish it? I have enjoyed following all workouts immensely and can see myself going through all stages again. Is this a good idea or do I need to change anything since it will be my second time through it?

Posted by Meredith McCall at 09:23PM on March 10, 2010

I am a 44 year old female; I have a gym membership and have been training on my own for the last 2 months. I trained for several years in my thirties with a friend who is a trainer. I picked up your book looking for help designing a program for myself and am ready to get started but need a little advice.

I have a friend who is a licensed therapist and, when he found out that I was training again, he cautioned me against doing shoulder presses now that I am over 40. I don't really know the specifics but he has information that suggests that they can cause rotator cuff injuries due to changes that women experience as they age.

Can you suggest an alternate exercise? I do not have any current shoulder problems but would feel foolish ignoring the advice of a medical professional.

Posted by Meredith McCall at 09:25PM on March 10, 2010

Regarding my previous post, I should have said licensed physical therapist.

Posted by Todd at 11:46AM on March 31, 2010

Does anyone have a copy of the actual workout plans presented in the book? I purchased the book for my kindle and It is difficult to flip back and forth between the pages to put a workout plan together. It would be nice to have a spreadsheet with the different workout plans you put forth in the book.

Thanks, Todd

Posted by Lou Schuler at 11:55AM on March 31, 2010

Todd, I'm sorry the Kindle version of the book doesn't work for you. I don't own a Kindle, so I haven't been able to see for myself.

Nobody can provide spreadsheets of the actual workouts because that's all copyrighted material.

The best suggestion I can offer is to find a cheap used copy of the book and use that for reference. Your local library might also have a copy.

Someday -- I hope soon -- we'll have e-versions of workout books that offer some real interactivity, with training logs you can use in real time, and embedded videos you can click on for reference. But ebooks are still a very small part of the publishing industry, even if they're the fastest-growing part of it. It's tough to justify that investment before a critical mass of workout-book readers is ready for it.

Lou

Posted by Gayle Kemble at 06:49PM on May 15, 2010

I am on week 4 of the break in routine getting ready to move to fat loss. My gym has a squat rack that has guides that the bar moves up and down on. Today it broke and is out of commission. Are there alternative excercises that can replace the squat. I dont think it will be repaired for a couple of weeks. There arte no bar bell sets other than what is used on this "guided squat rack" (I cant remember the brand)

Posted by Gayle Kemble at 06:49PM on May 15, 2010

I am on week 4 of the break in routine getting ready to move to fat loss. My gym has a squat rack that has guides that the bar moves up and down on. Today it broke and is out of commission. Are there alternative excercises that can replace the squat. I dont think it will be repaired for a couple of weeks. There arte no bar bell sets other than what is used on this "guided squat rack" (I cant remember the brand)

Posted by Christina at 06:54AM on May 28, 2010

I'm reading the New Rules For Lifting on the kindle and the graphs are very faint and I am unable to copy them to use as a reference when I go to the gym or to better understand the information presented. Is there a place that I can get these charts with the work outs without buying the book again.

Posted by Lou Schuler at 07:06AM on May 28, 2010

Christina, your question is answered already on this thread.

Posted by Jim McGregor at 11:44AM on June 30, 2010

Have you or will you in the future produce a DVD with the exercise routines on it?

Posted by Jim McGregor at 11:44AM on June 30, 2010

Have you or will you in the future produce a DVD with the exercise routines on it?

Posted by Jim McGregor at 11:44AM on June 30, 2010

Have you or will you in the future produce a DVD with the exercise routines on it?

Posted by Jim McGregor at 11:48AM on June 30, 2010

Have you produced a DVD showing the techniques and routines as in the book,that would be most helpful.