New Rules of Lifting for Women

Anyone read the "New Rules of Lifting for Women" by Lou Schuler?  I am in a new city.  Before I moved I belonged to Gold's Gym and I took a strength training class three days a week.  The instructor was excellent and I always had a very challenging workout.  I was noticing a lot of fat loss and muscle development.  I tried several gyms in this area, attending the strength training classes before settling on a gym.  None of the instructors gave workouts comparable to the classes back home.  I have decided I will have to strength train on my own.  The problem is, I work harder in a group exercise setting than on my own, and I am not quite sure how to structure a good workout on my own.  Sooooo - I bought the above mentioned book.  The author recommends doing the exercise programs as written - not to vary it much.  I did the first workout and it was not very hard.  It is recommended that I do this routine, alternating with a similar one, three times a week for four weeks before graduating to a more difficult routine. 

Anyone follow this program successfully?  Any suggestions on other ways I can structure a good strength training schedule.  My last hurdle is that I feel intimidated in the gym in the free weight section.  I force myself to do it because I really enjoy free weights more than the machines, but I do not feel comfortable.  Man, do I miss my old city and my old strength training instructor!

One thing I did love about this book though, was that the author convinced me to eat more.  I was suffering on 1200 calories a day, often failing and then feeling like a failure, and just as often succeeding but going to bed starving. The author gave good arguments to go to 1500-1800 a day.  A much more comfortable range for me.

I started this program 2 weeks ago.  I've upped my calories from around 1300 to between 1700 to 1900.  I've lost about 3 pounds already.  I love this program because I really feel like I'm accomplishing something.  I feel like I'm working hard and getting something done instead of just going on the elliptical or doing my pilates video.  I'm getting something usable out of it.  I hope I continue to feel this strong sense of accomplishment and satisfaction from the program through out the entire thing. 

Thats awesome stephanie!

I feel great since upping my calories from 1300-1400 up to 1700-1900. I have much more energy, my moods are better and i am just feeling great all around.

Great job on the 3lb loss. I hope to see results like yours!!!

I am finding that in Stage 2 I'm having some troubles with my wrists hurting after doing the front squats.  I've done workout 2 twice now, and have noticed it both times.  Anyone else run into this?

I did find this video that looks like a pretty good instructional for doing front squats (although it doesn't show the press).  I think part of my problem is that I'm not putting my elbows up high enough, so next time I'll give that a try and see how it works.

http://uk.youtube.com/watch?v=3NRmdtSvmQQ

Megan:

I too, found the front squat push press very difficult the first few times I did it.  Although I tried, I could not use the Olympic bar the first few times (even without added weight) --  I had difficulty controlling the bar, and it hurt my wrists as well.  So, I tried the exercise again using the smaller bars with the weight already on them (the stationary ones you can't add to).  They are much shorter in length, and vary in weight, so you can choose the weight that allows you to perfect your form before moving on to the Olympic bar.  It worked for me -- I started with a 40 pound barbell and when that became fairly easy, I upped it to the 50 lb. barbell.  When that became very doable, I moved up to the Olympic barbell and began adding the weight plates.  No more wrist pain. 

Good luck!

Hi Meganr, these are giving me trouble, too. The first time I did them, I did them with a trainer from my gym and they didn't bother me. When I did them on my own yesterday I just couldn't get a sense of the arms/ wrists either and they felt strained enough that I didn't finish the second set. As Paula suggests, I did use the smaller, pre-molded bar, and the same weight I used with the trainer.

The video link you provide is really helpful. I can see that I may want to put the weight of the bar more on my shoulders / chest instead of holding it mostly with the wrists. And, I may try a lighter weight next time.

Thanks for posting about this, and Paula thanks for your advice as well. I'm so glad to have this forum to turn to!

Hey all -

Just wanted to post since i'm pretty excited - i just started this program on thursday and when i weighed in this morning i was down 1.5lbs!

:) i love being able to eat like a normal person!

Yay, Msmeg! That's awesome :)

I'm thought about doing that, using the smaller barbells, but I guess I stubbornly want to stick with the Olympic bar in the squat rack.  I'll see what happens when I do this workout next time, if changing my elbow position helps, and also, good idea on letting it rest a little more on my shoulders.

The first time I did the exercise, I just used the bar, the second time I added two five pound weights - I've been OK with doing dumbbell shoulder presses with that weight, but clearly this is just a different enough exercise that I may have to drop down again.

Meganr - I hear what you're saying about staying in the squat rack. I was really bummed when my trainer started me on the smaller bar. I said, "I've been back squatting at 105." He asked what my dumbbell press was, and I was caught. My presses haven't been very solid over 20lb weights, which combined are still 5lbs less than the Olympic bar. I've just made it my goal to get back in the racks, even though that's a pretty big weight increase by percentage...Let us know how it goes for you next time you do this routine. Since you can press that amount I think you'll find success with this lift. I'm cheering for you!

I just bought this book online, can't wait to join you guys when it comes!

Great job!!!  Me too as far as eating more and losing more. 

I think I overdid my Sunday workout.  My left knee hurts a bit when I step up a step or get up from a chair.  It isn't real bad, but it does not feel right.  My left wrist is sore too.  I dropped down to the 12 reps on workout B for the 1st time and I think I increased my weight too fast......  or possibly, wasn't paying enough attention to my form. 

How much are you guys adding on for each workout?  Are you adding weight to each exercise? 

I hope I feel better by Tuesday!  I don't want to miss a day!

Re: adding weight.

It kind of depends how it went the last time I did that workout.  If I struggled some the last time to finish the reps, I stay with the same weight.  But, if my first set seems too easy for some of the exercises, I'll increase for the second set and see how that goes.  I don't add to all the exercises though each time.

It's nice that my gym has a set of dumbbells in 2.5 lb increments rather than just 5 lb increments so a lot of times I can make a small increase to see how that goes.  (Can't always get to them though)

my gym has 2.5 increments as well...but once you get to 15 pounds, it ups to 5 pound increments.  the move from 15 pound to 20 pound dumbbells on the shoulder press was killer!

my boyfriend has a dumbbell at home that he can add weight to...so i guess depending on what increments are available, you would be able to keep progressing with 2.5 pounds until the dumbbell runs out of room.

I feel better today and ready for my workout later.  I am going to take it easier on  adding weights.  I was adding to every exercise for each workout.  I workout at home and although I do have 2.5 pound disks, I only have 2.  That means I can't use them on the dumbbell bars.  I want those dial-a-weight ones, but they are really pricey.  They look sooooo nice.

I want those dial-a-weight dumbells too.  I am going to walmart today to see if they are cheaper than the one's at the sporting goods stores.

Original Post by mewapiti:

 I want those dial-a-weight ones, but they are really pricey.  They look sooooo nice.

They also break sooooo much sooner. 

Original Post by floggingsully:

Original Post by mewapiti:

 I want those dial-a-weight ones, but they are really pricey.  They look sooooo nice.

They also break sooooo much sooner. 

 What breaks sooner?  The Walmart ones Laura was looking into... or the dial-a-weight ones in general?

Dial-a-weights in general.

Really?  Wow - at those prices?

I looked at the dial-a-weights, and I think flogginsully is right. There are so many things that can go wrong with them. It's not that hard to buy some more of the standard weights and take the time to switch them out. It's certainly a lot cheaper to just buy more of the disks that you can add or subtract.