My current thinking is to take advantage of all this holiday food that will be coming up (hehe) and work on a clean bulk to add some muscle mass over the winter, of course trying to keep fat gain to a minimum.
I usually use my own program consisting of mainly compound lifts but I'm thinking of maybe going with a program. I took a month off from training in Oct due to illness/etc. So I figure I have from now until about April/May to pack on some muscle before I need to start cutting for summer.
I have the book New Rules Of Lifting For Women. I am also going to buy Starting Strength. I figured I'd post this in the female section so I could get females' perspectives on these two programs. Should I do NROL, SS, or both this winter? And if both, which should I focus on first?
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11-02-2009, 09:22 PM #1
Bulk - NROLFW or Starting Strength?
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11-03-2009, 07:02 AM #2
- Join Date: Aug 2003
- Location: Texas, United States
- Age: 42
- Posts: 3,454
- Rep Power: 3571
NROL is a great program for building fitness and strength, correcting imbalances, and getting into weight training. It's a great program for anyone looking to get "back to basics."
That said, Alwyn didn't design the program to be a bulking program per se. I wouldn't go with it as there are better bulking programs out there and I think Alwyn would agree with me on this.
I just bought Starting Strength and it's not really even a program. It is the best resource I've ever seen for learning and coaching the major barbell lifts properly and without injury and I recommend it to anyone who plans on doing any serious barbell lifting.
Take a look at the regular New Rules of Lifting book. It has programs for bulking in it.
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11-03-2009, 08:56 AM #3
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11-03-2009, 02:25 PM #4
- Join Date: Mar 2009
- Location: Fort Worth, Texas, United States
- Age: 41
- Posts: 968
- Rep Power: 234
I have never read NROLFW but i have Starting Strength and it is a great book.
But SS is not a book for beginers so if you are just starting out i would suggest going with NROLFW.
Once you get the hang of it, SS is a book that will be your bible for great lifts. I have been lifting for 6 years and after reading this book, i realized that i didn't know squat!
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11-03-2009, 05:43 PM #5
I'm definitely not a beginner, but I'm not going to say I don't have a lot to learn.
From what I remember when reading NROLFW, it seemed as if they were still somewhat concerned with weightloss instead of mass gains. Do you girls feel that is the case? If so maybe I will do SS heavily until about April and then switch to NR once I want to start cutting again. Any thoughts?
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11-03-2009, 06:28 PM #6
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11-03-2009, 08:14 PM #7
- Join Date: Sep 2009
- Location: Hillsboro, Oregon, United States
- Age: 39
- Posts: 594
- Rep Power: 453
I've been doing Strong Lifts, which is very similar to Starting Strength (from what I can tell). I love the program - it's easy to follow with a set program and you will make gains weekly. Period. I like that going in and out of the gym only takes 45min-1 hr, depending on the day.
MY personal complaint is that I am not trying to bulk, so I have been fairly plateau'd on the program for a while. I have been using it for about 8 months...I am going to start something else to help shed body fat, but I think if you are trying to bulk - SS would be a good program.
In 8 months my lifts did this:
BB bench: 45lbs - 80lbs
DL: 45lbs - 180lbs
Squat (cant say as I have horrible hip and ankle flexibility. I can't properly do them)
Overhead BB press: 20lbs - 55lbs
I can't comment on the other program - but I tend to avoid a lot of programs aimed specifically at women.
GLHard work = Hard body.
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11-05-2009, 01:43 PM #8
- Join Date: Mar 2009
- Location: Fort Worth, Texas, United States
- Age: 41
- Posts: 968
- Rep Power: 234
SS may be your best bet then! I have noticed some crazy strength gains in the last few months since i started with it. It will also help you put on muscle as long as you have the right diet.
I actually visited his gym and it is one of the best that i have ever been to. It inspired me to invest in some bumper plates!
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