NROL Hypertrophy I

Started today.  Did workout B instead of A because B had fewer exericses and I was pressed for time. It was different for me in that it wasn't a total body workout.  All legs this time.  Workout A is upper body.  I liked it.  My legs felt like jello when I left the gym.  I should have gone heavier but I was intimidated by 10 reps.  I didn't think I could go that heavy and finish 4 sets of 10.  The next B workout calls for 5 sets of 5 so I am curious to see how heavy I can go.  I think it will be a fun stage.  However, you have to do each workout 12 times so I know I will be sick of it by the end.  I substituted hypertropy for strength at the last minute because I lost some muscle tone from dieting down during Fat Loss II.  I am hoping to build some muscle and create more definition.  Unfortunately, only my arms look skinny.  Thunder thighs are still thunderous.  Go figure.

I thought I read that you put the bar all the way down depending on how heavy you go.  If the bar is not that heavy, as in high rep situations, you can just lightly touch the bar to the ground and lift again.  But I could be wrong.  I've read so much on fitness lately that I'm not remembering all of it.

Yeah, I've been doing so much reading, NROL, Starting Strength, the JP forum (lots of NROLFW, and NROL people over there) and then on-line articles that I keep finding links to. 

Since my biggest plates are 25 pounds, I wasn't lowering all the way to the ground.  It was more like I was doing RDLs a lot of the time.  Now I'm resting the bar on phone books and setting it all the way down each rep.  Not releasing the bar, but definitley not just touching it to the floor and continuing. 

Yeah, my biggest plates are 25 pounds too.  I've never tried the big boy plates.   In fact, it is such a pain at the gym when people don't rerack their weights and I have to get those things off the bar while the bar is on the floor.

Thank goodness!  I officially finished HYP I.  I really wanted to skip the last workout - lower body X 15 reps.  That was the worst one of the bunch.  I have never procrastinated to do a workout so much as the lower body workouts in HYP I.   I kinda liked the upper body ones, although the volume was incredible for both lower and upper body.

I am really glad it is over!    I was going to do HYP II next, but cannot imagine doing 25 reps.... even if it is only once out of every 4 workouts.  I am opting for a 5X5 routine for at least a while. 

Wow, congrats!

I feel your pain about long sets. I am sooo tired of them after stage 7 of NROLFW...

Great job!!!

Great job on finishing.  I am missing NROL.  I am in the middle of Stage 6 in NROLFW and it seems too short.  Today I added chinups, squats and deadlifts to the 3rd B workout because I didn't feel like I worked hard enough when I finished.  4 more workouts to go in Stage 6, then I will be joining you in HYP II.  I may modify the 25 rep workout though.  I don't think I want to do more than 10 or 12 reps at any one time. 

Thanks guys!  Laura - you will probably do HYPII first.  I am taking a short diversion to a 5X5 routine!

I see where you would want to change the 25 reps though!  Sheesh!  I often thought of switching the 15 rep workouts in HYP I to 12 reps... but actually ended up doing the 15.

I did get some good definition from HYP I so I guess it was worth it!

Where did you find the 5X5 routine?  Let us know how it goes.

Someone in the fitness forum posted this:

www.stronglifts.com

Then Melkor suggested this 3X5:

Right there in the Wiki

I am not sure yet which one I will be doing...  Will start tomorrow.

Wow, thanks for the links.  I will check them out tonight when I have more time.  I really like the stronglifts site.  And it's wonderful that it's free.  It seems the more you learn the more difficult it is to choose a program.  I think I will still do HYP II, but decrease the number of reps.  If I have to do 25 reps, I may not show up at the gym!!!  One of the most important things about finding an effective exercise program is enjoying the exercise!

Original Post by laura42:

Wow, thanks for the links.  I will check them out tonight when I have more time.  I really like the stronglifts site.  And it's wonderful that it's free.  It seems the more you learn the more difficult it is to choose a program.  I think I will still do HYP II, but decrease the number of reps.  If I have to do 25 reps, I may not show up at the gym!!!  One of the most important things about finding an effective exercise program is enjoying the exercise!

 I am right there with you!  I wanna do a program where I am not dreading having to do it!  That is why I had such a hard time with HYP I.  I had to make myself do the lower body stuff.  It was waaaaay hard!

The 3X5 did not seem like alot of volume, but check out what Melkor had to say about it -

http://caloriecount.about.com/free-weights-ft 144407

I am doing the 3X5 for at least 2 weeks and may be ready for HYP II after, or I may opt to continue with the intermediate lifting from Riptoe.  This will be a nice change.

Fantastic post.  Thanks.  Once again - the more info I have, the more difficult I find it to pick a direction!!  :)

Yes that is an awesome post from Melkor.

I like the sounds of a 3x5 program, seems like it would be fast. Yoga- are you adding anything to this program?

What does Melkor mean by ramping sets?

The "ramping sets" are pretty much warm up sets.  So you would do one set with just the bar.  Then a set or two more with a little more weight until you get to your "work set weights".  There are 3 work sets, but you are actually doing more because of the warm up sets.

I am not really going to add anything formally for at least 2 weeks and see how I progress.  I have started school, so my time is more limited now.  I may ride a bike or something, but nothing as a scheduled thing.

After 2 weeks I will evaluate my progress.  If I am able to continue adding weight to each workout, I will probably switch to an intermediate workout from that site.  If I feel like I am wasting my time, I may go back to HYPII.

Anyone else doing Hypertrohpy I right now? 

I started it last night (after 3 weeks off).  Looks interesting.  I've never done a "split" workout.  Seems like workout A is all upper body, and B is all lower body. 

It will be interesting to do Squats and Deadlift and BSS and Step-ups on the same day.... Eeeeek!  I have a feeling I'm gonna have to force myself to use the stairs at work the next day... 

Welcome back karozel....  I am going to make myself start HYP II today.  I did HYP I already.  Yeah those lower body days are killer!  Just wait til you get the 3X15... although the 4X10 got me really sore too.  I used to have to force myself to workout on lower body days.

Hope you enjoy it!

Well at least the lower body days look like they won't take too much time. 

It was hard finding enough variations of things to do the upper body stuff since I work out at home.  But I made it work. 

And then played on the Wii for an hour yesterday.  I'm kinda sore today but I'm planning on doing B tonight anyway. 

Holy %^&$$%$@!  

I did the lower body workout yesterday 4x10.  My calves were cramping within minutes of sitting down on the couch afterward.  I put aspercreme on them to help with the discomfort. 

Today I can barely move, lol. 

I did the step-ups different.  I stood on my bench and lowered my other leg down, but didn't actually touch the ground.  It kept me from cheating with that non-working leg. 

Got through 3 workouts, then took my grandkids to a water park over the weekend.  I am no longer allowed to ride on the water slides.  I threw my back out (again). 

It just adds to the list of fun things I can no  longer do... roller coasters and most amusement park rides are out for me.  I'm guessing also things like 4-wheelers, water skiing, and lots of other things I don't get to do  often are now off limits.

So, I'm gonna be side-lined for at least a couple of weeks to let this heal.