New Rules Of Lifting for Abs: Phase 1 Review
Morning! I’m feeling much better now! I definitely think it was something I ate. I even felt good enough for ice cream after dinner last night!
Especially cake batter ice cream! Yeah I added my own sprinkles. So what? It’s not my fault they didn’t think to add them
This morning, I trained incredibly early, then got in a 4.2 mile run, and was so ready for breakfast when I got pack. So I packed up some cold oats to eat on the way to work.
I probably shouldn’t eat and drive, but I kinda love it.
This combo was exactly like the one I had for lunch yesterday. It tastes like cheesecake!
Although I didn’t feel well enough to work out yesterday, I did read about working out. Today, I start the second phase of the New Rules of Lifting For Abs workout!
I’m sure excited for this phase because it involves HEAVY lifting, which is my favorite kind of lifting
However, today I’m here to review NROL4A’s Phase One.
A couple years ago I completed New Rules of Lifting for Women. I liked the program, but craved more of the power lifting type of exercises, as well as heavier lifting. New Rules of Lifting for Abs Phase One was structured like NROL4W in that it didn’t include these types of exercises.
NROL4A, however, includes a few more core exercises, as well as more up to date full body exercises. Don’t let the title of the book fool you: it’s a full body workout program, not just an abs program
The workouts in NROL4A Phase One are split into workout A and workout B. The book has you doing 4-6 weeks of these workouts, with either 2 or 3 workouts per week. So, at the end of the 4-6 weeks you either complete each workout 6 or 8 times total. I did them twice a week for the first two weeks, and then finished the last two weeks with three times per week (as I was done training for my half marathon at this point.)
Each workout is split into three parts:
- dynamic warm up – this warm up takes about 10 minutes and includes a lot of mobility work, like curtsey lunges, reverse inchworms, lateral hops, and butt kicks. I’m a huge fan of dynamic warm ups as opposed to doing 5 minutes on the elliptical, so I quite enjoyed the warm ups. However, it’s the same warm up exercises for each workout, so I could see how it’d get tedious.
- core work – after the warm up, the workout moves on to core work. The core exercises in this phase concentrate mainly on isometric work. Although I love strength training, I admittedly neglect core work. However, the core work I dislike least are planks – and phase one had a lot of them! Almost every time I did a workout, I could feel it in my abs the next day.
- full body strength workout – The last – and main – part of the workout was split into two supersets of upper and lower body work. Each exercise was to be completed in 2-3 sets (I always chose 3 sets) for 12 reps. Hence the higher reps, the weight stayed pretty modest. Nonetheless, I certainly felt sore a number of times the day after completing the workouts. Another plus is that all of the exercises are comprised of compound moves. This is a good thing if you’re like me, and are not a fan of bicep curls, tricep kickbacks, etc. Efficiency for the win!
In addition to the format of the workouts, there were several other points which I either liked or disliked. Regardless, I did the workout as instructed (which is rare for me – I do what I waant!!) and simply noted the pros and cons as I went.
Edit: editing becayuse I forgot to post my results! Or, well, lack thereof. I think the only place I noticed results was in my core. I feel like my core is stronger, and I can also see more definition in my abs. That said, my abs have always been the eaasiest muscle group to build/tone for me. For every wehere else, I’m pretty sure I was lifting too light – for me – to see results.
Time to go do work! Ciao!
Do you prefer higher reps and lower weights? Or higher weights and lower reps? I’m obviously in the latter category.
What’s your least favorite muscle group to train?
Have a wonderful Wednesday, loves!