NROL to NROLFW

Hello all, I just joined this group. I acquired a copy of NROL from the library.They didn't offer NROLFW. I just finished the 4 week break in section and am instructed to go into a "recovery week."  I put myself at beginner/intermediate because I have been weight training for a while before this (not quite a year and he describes intermediate at a year with no serious breaks in between), I just never had a real structured plan and think this book is excellent for that. I realized I needed to buy the books and just did that on amazon. They packaged both NROL and NROLFW for pretty cheap so I went ahead and got both. My question is should I continue on with NROL or use NROLFW? How much different are the break in programs? I'm not going to go back and start over with NROLFW but wonder if after the recovery week I should start using NROLFW. Also, does NROLFW even have a recovery week after the break in?

If it does, what have you all done during recovery weeks? Light cardio but not too much as to interfere with lifting progress? I'm having a hard time with the idea of taking a week off but know its probably a good idea considering I have never done it at all. 

Any help or advice would be appreciated. Thanks!

Welcome to the group.  I would start with NROLFW first because I find the program easier than the NROL.  I didn't do the break-in of NROL.  Stage 1 is sort of a break-in stage in NROLFW. 

As far as recovery, I didn't do anything, but I waited until after stage 2.  I am sure cardio would be ok to do though.

Have fun!

Original Post by yogagirl6853:

Welcome to the group.  I would start with NROLFW first because I find the program easier than the NROL.  I didn't do the break-in of NROL.  Stage 1 is sort of a break-in stage in NROLFW. 

As far as recovery, I didn't do anything, but I waited until after stage 2.  I am sure cardio would be ok to do though.

Have fun!

 

 

Thanks! Yeah, I figured I should switch over to NROLFW. I didn't find NROL to be too difficult but it was just the break in program. The 15 reps seemed a little excessive after a while and I found myself wanting to up the weights/lower the reps like I had in previous plans I outlined for myself. Would you suggest I skip Stage 1 and go into Stage 2?  The books aren't coming in until this Wed. so I think I may still follow the recovery week plan from NROL then head into Stage 2 of NROLFW. 

Thanks again.

Sounds like a plan... Although maybe you should consider doing part of stage 1.  The stage has  two workouts, A&B & you alternate doing A one day and then B the next time you workout.

 Each workout has two workouts of a rep range.  So A has 2 workouts with 15 reps, two with 12 reps and 2 with 10 & 2 workouts with 8 reps.  So does the B workout.

In your case, I would recommend at least jumping into the 10 rep workouts so you are dong at least 4 workouts of each A & B.