Health blogging rule #1: The fastest way to tick people off is to stomp on their favorite diet or workout. I have learned this the hard way (I’m still getting irate e-mails over what I wrote about the Every Other Day Diet 3 years ago) so I am going to tread lightly here. I wanted this to be one of my favorite workouts too – it’s heavy lifting! It’s hardcore! Women are strong!! – but the truth is I didn’t love it. I only had one problem with this workout but unfortunately it was a big one.
But first, the good things! There is a lot to love about New Rules of Lifting for Women.
- It encourages women to try different types of lifts that are often considered “manly” like deadlifts and chin-ups.
- I also liked that it not only encourages us to “lift heavy” but gives a detailed plan on how exactly to do that. It’s a pet peeve of mine when trainers say off-handedly, “You just need to lift heavy!” and then walk away. They might as well say, “Here’s a 60-lb kettlebell. Drop it on your head!” Lifting heavy is awesome but it’s relative to the girl doing it and it’s something you work towards, not something you do one day for kicks and giggles.
- The instructions were great and clear. The advice was sensible. The writing was funny. The research was solid.
Boredom.
But wait – two stages left! And these were supposed to be the killer ones! These had to be good, right? I hate to be the one to disillusion you but stage 6 is the same moves from stages 2 and 4 but with a few left out. Stage 7 does have different workouts – supposedly it has six that you go through twice – but in reality it’s the same moves just mixed up in different orders each time. So yes, I paid full price for a book that gave me exactly 3 unique workouts with a total of 30-ish different weightlifting moves. And with things like push-ups and lunges, they’re not particularly novel moves either. I could have paid $4.95 for an issue of Men’s Health and got twice that.
You’re supposed to do each workout 4 times (with the reps varying each time) so that you would do a total of 8 workouts in each stage. We did 3 workouts per week (the book recommends doing 2-3 lifting workouts per week on non-consecutive days which is what we did). Because I only wanted to spend 2 months on this Experiment, we only did each workout twice. I know this is getting confusing but my point is that we only repeated each workout half as often as we were supposed to and we were bored out of our minds. I can’t imagine how anyone does it for the full recommended number because that would mean you’re doing 4 – 6 months of the exact same moves over and over again.
I’ve done other workouts before with very little variety but I guess this time feels different. I feel a little ripped off because Alwyn Cosgrove – the man who wrote the workout section – is legendary. He’s a brilliant trainer. And I’m supposed to believe that he could only come up with three workouts to last 4-6 months? Seeing as I’ll likely never get to train with him, I was excited about the prospect of at least getting to train like people who train with him. But I don’t think I did.
All of which is not to say that you shouldn’t or wouldn’t enjoy this program. There are advantages to variety (less risk of repetitive use injuries, muscle confusion, less plateauing) but the are also pluses to consistency. Some people thrive on routine and especially if you are new to lifting, some predictability is nice. I know that not everyone likes trying out new moves every week. So while this lack of variety was a negative in my book it might be a positive in yours!
Results
True, I didn’t love this. But I also didn’t hate it. Because for as repetitive and boring as it was, it was effective. The workouts were tough and all of us felt like we got stronger. Gym Buddies Krista and Allison were doing one-arm snatches with 55-lb dumbbells. (I only got to 45 pounds, alas.) All of us deadlifted more than we ever have. We surprised ourselves with how much stronger our chest press is. Krista says, “I enjoyed the gradual increase in weight and decrease in reps. I felt like we were able to really push ourselves knowing that it was only 4 reps. I did not, however, like the monotony of the same moves over and over, week after week. ”
As far as body composition goes I don’t think much changed. I took my measurements to start the T-Tapp workout and everything was the same as three months ago with the exception that my thighs are about 1/4 inch bigger. User error or NRoLFW? Either way, meh. In other news, T-Tapp is going hilariously well! It is both funnier and more challenging than I had an anticipated!
So what kind of lifter are you – do you enjoy focusing on perfecting a few choice lifts and thrive on the routine or are you like me and crave variety? Have you ever hated a diet or workout that everyone else has loved?
* Note: Other than condensing the time frame we did not change any aspect of this program and followed his instructions to the letter.
I’m not a heavy lifter because I’ve had two shoulder surgeries and it pops even when I run, but I am 100% in agreeance with you that a bonus of any form of exercise is a breakup in routine. Though I am a creature of habit, I do like deviance… For instance I may walk my dog at the same time daily, but we go different routes (I actually allow my dog to walk where she wants to — within reason — because how many choices does she get in a day??) and when I run I also go different routes. I think when you alter the routine slightly you better prep your body for reality.. but I’m certainly not a fitness guru by any stretch
p.s. have you ever seen those bikes in real life??? There’s a group of parade bicyclists (yes I made up that term) where I live and they have camels, giraffes, zebra, etc in a MUCH larger scale and they terrify me. The physics about riding a bicycle with something so large and heavy attached leaves me uncertain as to my fate if a sudden wind gust happened along…
No! I didn’t even know they were “a thing”! That does sound kinda dangerous though… Apparently I need to go to more parades!
a picture of the bike that gave me nightmares (well that may be an exaggeration) – http://www.flickr.com/photos/artfulactivist/114913140/
Yup, monotony is a deal-breaker for me as well. I usually try to follow the workouts on bodyrock.tv because they’re always throwing new routines up on the website. But even after a year of that, I’m starting to look for new things to do. Come to think of it, I’m the same way in the kitchen. Even if I cook something that is a dazzling success, I’m pretty reluctant to return to the same recipe. There are so many things to try!
That’s one of my fave things I love about Bodyrock too! I don’t know how she keeps coming up with some of these moves!
I am so glad to hear this, because I have been BORED OUT OF MY SKULL doing this program. Everything you said is so true, but I want to state even more emphatically that the moves are boring in and of themselves, but to do the same moves over and over and over….and some of the moves aren’t even different from one phase to another. I’m sorry but you can’t have me do underhand lat pulldowns and then call overhand lat pulldowns a new move. Lame.
I think I’ve just been convinced to skip the last phase. Hmmm….T-Tapp starting next week?
“I’m sorry but you can’t have me do underhand lat pulldowns and then call overhand lat pulldowns a new move. Lame.” YES. Times two.
Hmmm, I didn’t get too bored, but, then again, I was barely managing twice a week before a hip injury basically sidelined me from lifting heavy (squats are not my friends right now). But I also own Rachel Cosgrove’s book so perhaps I’ll try that when I can lift again.
If I had to pick one over the other, I’d def. go with Rachel’s!! Maybe if I’d read NRoLFW first I would have liked it more but after how much I loved Rachel’s book – well that would be hard for anyone to live up to:)
Boy howdy, do I hear ya! I had the same problem with monotony when I bought NRoLfW a little over a year ago.
I’ve been doing T-Tapp the past couple of days, along with some power walking. Yes, sometimes it feels silly, but some of it is pretty hard, too! Especially trying to resist using Jazz Hands and Fosse Shoulders during Hoe Downs.
Or maybe that’s just me…
Oh we go all out with the jazz hands and fosse shoulders during hoe-downs! (Please don’t tell me it’s bad form – it’s just too fun!!!) And I did the Diva Derriere one today and holy crap my butt has never hurt that bad before. I am gaining respect for T-Tapp
Hi,
I’m doing a similar program to this which is called Starting strength. You’d probably find it even more boring because it only has four moves (squats, deadlifts, clean and presses and chin-ups). I also thought that the lack of variety would be boring, but I am actually liking the fact that I only have to do three moves and then I’m out of the gym. And it’s a wonderful feeling, when every session I’m lifting heavier and heavier. So for me, the variation comes from the variation in weight, not different moves. I also like the fact that with these big moves you are targeting your whole body, not just single muscles. If I’d go back to my old routine where I did lots of single muscle moves (inner thighs, outer thighs, triceps, biceps, back, stomach etc) I’d feel like I was wasting my time. Why do a lot of moves, if one can get away with a few? 😉
Rippetoe’s book, right? I read that one several years ago – maybe I need to revisit it! This is a great point: “So for me, the variation comes from the variation in weight, not different moves.” And I agree – I’ll take a compound move over a muscle isolation any day!
So I started with NROL Phase 1 and I’ve been through the workouts 4 times. It took me this long to actually complete Phase 1 4 times because I would take breaks to do other things. This week I had every intention of getting back to it but I keep putting it off. Because yes. Boring. I like that the workouts are short and I definitely feel like I’m working hard in that short amount of time, but its not the most fun and exciting workout ever.
I don’t like Jillian Michaels 30 Day Shred which seems to be wildly popular among fitness DVD users. I don’t get it.
I hated Shred too – at least we have each other:)
I feel everyone should have some type of strength training in their exercise program unless their job includes that type of activity.
Now what I would really like to know is, as I have been following TGFE for a very long time now and after every experiment you report all these pound and/or inches changes. Why haven’t y’all disappeared or look like Arnold by now?
“Why haven’t y’all disappeared or look like Arnold by now?” This is what I want to know too!!! Believe me, this has been discussed;)
I think that’s why I love crossfit, I’ve been doing for a year and a half and never get bored with it.
I’m right there with Immi. I did “Enter the Kettlebell” where you only do snatches, clean and presses, pull-ups, and one handed swings. All that changes is the times and sets/reps. I thought I’d hate it, but I loved it. It gave me a measurable benchmark to check my progress by, instead of always changing and not really knowing whether I’m progressing or not. I’m one of those people who gets super excited every time I do even the tiniest bit more (my husband has to be sick of my running to him every day to jump up and down giddily while I relay my new PR). I’m also doing the same basic workout in the gym. Heavy squats, deadlifts, benches, pull-ups. Rows and military press or dips if I’m feeling sparky. Although I might be switching my kb work up to Marianne Kane’s workouts for my conditioning, but that’s only because we’re hitting the rainy season and I don’t want to remodel walls by swinging and snatching indoors. =)
Thank you for this! Yes, there are good reasons to limit variation and you explained this perspective beautifully. For me, I’m too ADHD to enjoy that every day although I do like having benchmark lifts – we retest the Rippetoe ones every few months.
Variety is nice. I’ve started taking 2 or 3xercise classes a week just to change it up. Plus I tend to do more if someone is telling me what to do 🙂 Plus I find I tend to overtrain areas. All my concerted efforts at strencghtening my butt and legs got me was having to wear larger pants (I am stronger tho…). I’ve been toying with hiring a trainer just to get a new workout…
I’m with you. Loved the book – didn’t love the workouts. They were too short and much too repetitive. Rachel’s book, if I recall, suffers from the same thing. Maybe she just doesn’t want to share too much?
Which still leads me to wanting to write my own ebook…
You should write your own ebook! And then let me try it!! I love new workouts:)
I love heavy lifting and I always like doing the basic deadlift, back squat and bench press. HOWEVER, I like to vary my workouts up. A leg day may start with a heavy back squat but I can never do the same moves after. Varitey keeps things interesting! So I guess maybe I like both routine and variety? haha
I do think though that having some consistency is key to getting results in a more efficient manner. I think if you add in too much variety you can’t be sure about what exactly is and isn’t working.
Running long distances..I don’t mind sprinting, but I hate running for more than 10 minutes. I don’t understand how so many people love to run FOREVER!
True: ” I think if you add in too much variety you can’t be sure about what exactly is and isn’t working.” And this has long been my problem! (Changing my entire workout every 30 days, what what??;))
The workout I hated that others loved? Slim in 6 by Beachbody. It’s terribly boring! The program is set up to do the SAME routine six days per week for 1-2 weeks per level. Plus, the trainer’s (Debbie Siebers) counting is horribly inconsistent which frustrated me to no end. Needless to say, I never made it past three of the six weeks because of the boredom.
The workouts I love? Running and ChaLean Extreme (also by Beachbody).
I’m dying to try ChaLean Extreme!! I’ve never tried slim in 6 although one of my friends felt the same way about it that you did.
I’ve never done NROLFW, but personally I like consistency. I consider squats, chin-ups and bench presses to be some of the best exercises you can do, so I don’t stray too far from them. I guess I’m too excited being able to observe my progress to get caught up with being bored doing the same movements. That’s not to say that I don’t do other forms of exercise, but “the big three” are the core of my routine. I think you get the most gains by sticking with them, too.
Like one of the above commenters mentioned, I do think there’s a lot of value in having benchmark lifts by which to measure your progress (we go back to the Rippetoe standard every few months) but I’m just too ADHD to stick with them every time. It’s kind of a known problem I have (you know with the changing my workouts every 30 days and all ;))
Not surprised you found it boring, I’ve never managed to stick to any weights programme out of a book. I do my weights with my trainer, this way I know I keep good form, I’m not afraid to go heavy because he can spot me and it’s just not as boring. My trainer and I have also had great fun trying to do the “Impossible Push up” that you mentioned a while a go. Trainer managed three, me – one and a half! If I want to get/feel strong and I’m training on my own then p90x works every time.
I would love to work with a personal trainer! Unfortunately I haven’t found one that will work with us for free;) Someday!
You need to do weights with me! 😉 I like to change it up a lot – different exercises, order, reps & such. I don’t do super heavy anymore just due to my goals & I still can get too big with certain body parts even at my age. I am not one for long rests either so it helps that I don’t go heavy & also helps these old joints! I do a lot of drop sets BUT I start with a challenging weight & drop from there or sometimes vice versa. I just like mixing it up all the time!
I would loooove to workout with you Jody! You and Carla are my dream team:)
I really haven’t found it boring as I’ve been working through – I find some of the lifts really unusual and satisfying to do, and I’ve been asked about some by trainers and gym buddies alike. However, I am only doing it twice a week, alongside RPM/spin classes, bodycombat, and the occasional metabolic circuit workout with my partner, so it’s only one part of my routine.
My big gripe (in contrast to the person who said the workouts were too short) is that I found stages 3 and 4 (I skipped 5) too darn long. If I followed the rest times given, it took me well over an hour to work through some of those workouts. I’m still only on stage 6 – it feels like a real change to me, because the workout format is so different (especially the A workout with the 10 sets of lat pull-downs), and I’ve really increased strength fast in this phase.
I’m not a big fan of the long rests – the 10 sets of lateral pull-downs in stage 6 has shown me that even when I’m lifting a weight that’s close to my limit, there really doesn’t seem to be any difference between 30 sec recovery and a minute or more. It’s only when I get down to less than 30 sec rests that I really start to notice that I’m not recovered for the next set.
Yes, stage six is the “strength builder” and so it is very different than the others. We did like that one. And yeah, the rests were frustrating. But were you resting after each exercise? We started that and then realized (I think) that he means you to only take the rest between lettered sets, if that makes any sense. It makes the workouts reasonably shorter:)
I could see myself hurting myself with this one, and it does not sound very exciting. But I am glad you tried it.
That is funny you might be on to why I never finished this one. I really liked the program and tried it twice and each time got to about stage 4 maybe stage 5 the first time and not even 4 the next. I too hated the long rest periods and it didn’t really click with me that it was so much the same- I mean I did get that 3 was 1 and 4 was 2 again but I only attributed not finishing to my lack of committment not potential boredom. That is interesting
I’ve been slowly working on this workout, mostly because I keep getting sidetracked with injuries and marathons. I agree with your assessment that it can get a little boring and I swear if I ever have to do these moves in the same order again I will throw a dumbbell into a mirror. However, it has been nice to see my strength increase because I am doing the same movements I can see how the weights go up.
Interesting insight. Like some of the other commenters, I don’t find it boring. I like the same exercises and seeing how much progress I make each time. I also need to “check out” and not think a lot in the gym, just move, and this helps. I highly recommend the New Rules of Lifting for Abs for you — it’s full of some craaazy moves and is really hard, and switches up a lot. I’ve only made it to the first 3 workouts of Phase 1 before I gave up (both times). Maybe I’ll get there, maybe I won’t; I just don’t like a complicated workout.
You have hit on exactly why I loathe the weights. I KNOW I need them so as not to become a replica of the Hunchback, but I get SO! mindnumbingly BOR-ED!! You mentioned Bodyrock which I adore for the speed of the workout and the variety. Unfortunately, my 42 year old knees can do one day, then weep and cry and hobble for the next month after all the jumping and pounding and what-not. I love a good BodyPump class, but my gym doesn’t have them now.
Seem much more closely on their standing as perfectly as company deal so you get much more out of your
expense.
The initially factor that you can expect to want to comprehend is that a Search engine optimisation Canberra agency cannot warranty final results overnight.
I’ve done Jillian, Jackie Warner, Shaun T, and P90X. They all work if you’re consistent and the chatter is annoying. I like that NROL gives me a blueprint to lift heavy. I’m not doing crazy moves that turn my ankles. I can do it at home while HGTV plays in the background. I can take it to the gym and get in and out. I’m only 2 workouts in and I know I’m going to get the results I want. I follow a few women bodybuilders and they’re doing the same moves. If it works for them, it will work for me.