View Full Version : The New Rules of Lifting for Abs

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  1. Thanks for checking in!
  2. NROL for Abs sample chapter
  3. NROL for Abs reviews and useful links
  4. What is a TRX? (Hey I get to post the first question!!)
  5. Core harder than expected!
  6. Brilliant Quotes
  7. First NROLFA workout
  8. How do you log your results?
  9. NROL for Abs training logs
  10. Kettlebell size - woman
  11. Reconciling NROL Abs with NROL original
  12. Question about page 155. Extra strength.
  13. Dumbbell Single-Leg Romanian Deadlift = Balance!
  14. Dynamic warmup
  15. Lower Back Problems
  16. Suggestion - spiral binding!
  18. What not to do from original NROL?
  19. Phase 1 Workout B
  20. Substitutions/Alternatives for scoliosis?
  21. Switching from NROLW to NROLA?
  22. Best place/price on kettlebells?
  23. Can someone summarize?
  24. Little help?
  25. Hey Houstonians!!!
  26. spinal-flexion question
  27. NROLFA good for beginners?
  28. What constitutes a Split Squat (front foot elevated) set?
  29. How is the inverted row harder the higher the bar is?
  30. Appropriate recovery time between sections and alternating sets
  31. Appropriate Rest for Convergence Training with Cycling class
  32. Swiss Ball Jackknife? TRX Core Workout ok?
  33. What's the best resource for Glycemic/Satiety indexes of food?
  34. NROL abs more about athletic and less about Strength?
  35. Plank variations
  36. Getting started - beginner with neck problems
  37. Inverted Rows
  38. I love NROLFA!
  39. Initial impressions after reading the book and first workout
  40. An odd situation - using NROL to discredit NROL4A recommendations
  41. Inverted & kneeling row alternatives?
  42. Woo-hoo - thought of a way to make a cable station on the cheap
  43. Alwyn Cosgrove teleseminar, but you have to hurry!
  44. Death of squatting
  45. Inverted rows, here I come!
  46. Phase I Workout A
  47. Rapid plank improvement
  48. Keeping core section of 1B interesting? 10 is a lot!
  49. Appropriate Rest for Convergence Revisited
  50. Splitting up NROLFA workout throughout the day
  51. Lou -- Jump Shrugs and Jump Squats sub question?
  52. Cheap homemade cable station (pics)
  53. More homemade equipment (lots o' links)
  54. Just Did 1A for the second time -whew!
  55. Cheap homemade suspension trainer
  56. Curtsy Lunge
  57. week off - rest?
  58. My weight loss while doing NROL (for those who wonder if it's for beginners, too)
  59. almost done reading...can't wait to get started..
  60. What are you doing on off days?
  61. Just finished the book - question about sets
  62. Squat to Stand
  63. A question about Phase 2 extra strength
  64. The Nutritional Aspect of NROL4A
  65. Inverted rows - photos and understanding geometry
  66. Adding an extra set - but only occasionally?
  67. Diagnosing Pain during Plank (Poor form or Normal?)
  68. About to start Phase 2
  69. Phase 2, Workout 1 complete-kind of
  70. Training log in excel format
  71. Question about Phases
  72. Completing phase 2 without barbells
  73. Question about Jungle Gym XT
  74. Live Q&A session with Alwyn and Lou
  75. Pec activation?
  76. What is the starting position of the bent-over thoracic extension and rotation?
  77. A more detailed description of the split squat
  78. Should I be doing the warmup as fast as I can?
  79. Half-way through phase I - impressions
  80. Sigh... plateaus
  81. New Plank variation
  82. Side plank variation?
  83. I'm confused about some things, please clarify...
  84. Phase 1: Do you do 2 or 3 sets?
  85. Completed first workout. Couple of questions
  86. Off topic (sort of) - snow tubing as an exercise
  87. NROL For Abs "vs" NROL Fatloss II & III.
  88. Here we go again
  89. Lower back pain after Overhead Squat
  90. Phase 3 strength sets question
  91. Ol (formerly) fat guy warmup tips
  92. Valslides on rubber mat floor?
  93. Likely Plantar Fasciitis
  94. What equipment/gadgets do I need to have?
  95. Phase I
  96. clarity needed in understanding workouts
  97. ab circle pro
  98. Elevated Side Planks
  99. inverted row
  100. Woo-hoo! Improvement at planks
  101. Elbow position in push-ups
  102. At Phase 2, Benefits Starting to Show
  103. Core work and fatigue
  104. balance and the romanian dead lift
  105. Aerobic vs. Anaerobic? I thought I understood
  106. Split Squat form (front foot elevated)
  107. Inexpensive alternative to Valslides
  108. Metabolic intervals
  109. Phase II -- halfway
  110. upcoming pull-ups - my new toy
  111. I'm Done - Now What?
  112. dynamic warm up or not?
  113. Overhead squat alternative
  114. "old" NROL?
  115. The Social Anxiety Factor
  116. What if I'm starting with sciatica and back pain?
  117. Suitable weight for Dumbbell swings
  118. Resistance band man
  119. Wobbly Knees during Warmup
  120. Side planks- why elbow?
  121. Rest week between phases...
  122. which jungle gym?
  123. Doing barbell split square OK for phase two? Also does HITT count for rest week?
  124. Elevated plank Phase I
  125. NROL4A: Gymboss, or Gymboss Max?
  126. SB Mountain Climbers (ouchy my wrist)
  127. Strength focus throughout
  128. Progressions and Alternatives
  129. I'm In
  130. Am I doing this right?
  131. Foam Rolling
  132. What 2A exercises are making my butt sore?
  133. Getting into position for elevated side planks
  134. Rookie questions
  135. Rookie progression?
  136. On to Phase 3
  137. NROL-O 19
  138. Alternative to deadlifts?
  139. Alternative for Med Ball Slams
  140. Too young to lift?
  141. Are you guys sure its enough?
  142. Deadlift Substitute due to Tendonitis
  143. Power Wheel
  144. Alternative to Chin Ups?
  145. Heavy bag alternative to power training
  146. Back In Action!
  147. Anti-rotation static hold problems
  148. Too long between workouts?
  149. Too long between workouts?
  150. What to do when you can't follow the Workout in sequence
  151. Pain in inner elbow on swings. Bad form? Too heavy weight?
  152. Set up for chest press on partial bench
  153. Wrist-sparing straight-arm planks
  154. Calories burned during each workout
  155. What's The Point?
  156. Any Periodization?
  157. So what are the results?
  158. Just started Phase 3
  159. Get Ready: DB Overhead Offloaded Farmer's Walk
  160. Done
  161. Alligator drag too easy and a calorie question
  162. Starting tonight!
  163. Dynamic warmup
  164. New here & have push up question
  165. New Here - Started Phase 1 This Week
  166. Is NROL4A the correct "next step" for me?
  167. 10/10 elevated planks?
  168. First day, first impressions...
  169. OK to stretch between sets?
  170. Corrections for paperback edition
  171. Single-leg deadlift w/DB
  172. Can I use NROLA for building mass?
  173. Incorporating TRX and sandbag training
  174. Squats and Deadlifts For Core Gains
  175. Phase 2: Alt for Plank with pulldown?
  176. New study: Planks not as effective for abs as traditional crunches
  177. Can/should I work in a few heavy deadlifts?
  178. Split leg squat with front foot elevated
  179. Do I need to be sore? How sore?
  180. Patella Alta
  181. I know when I'm beaten': 1-leg hops
  182. Foam roller reps
  183. Cable kneeling pulldown question
  184. I think I need to be more strict with diet!
  185. Questions about Phase 3
  186. NROL4W swissball crunch substitution?
  187. Progression through Stage 1
  188. Started Phase 2 tonight; questions
  189. Just starting Phase III - Question about single leg deadlift
  190. Mixed grip chin up & squat w/DBs
  191. Deadlift on plate
  192. Order of excercises/sets
  193. Just starting .. a few questions...
  194. Injury and delay
  195. Overhead Squat
  196. Valslides or furniture gliders?
  197. Make you own 'trx' suspension system for £11 (or $11)
  198. Ab pulldowns safe?
  199. Dynamic warm-up
  200. Question before Purchase.
  201. Small lumps in abdominal obliques after anti-rotation static hold
  202. Continue onto Phase 3 or wait??
  203. Anybody feel a plateau while doing NROL4A?
  204. Any tips for the inverted rows?
  205. Suggestions for incorporating NROL4A into next program
  206. Should I Do This Program?
  207. video clips for some exercises
  208. Jump squat troubleshooting
  209. Five Finger shoes for NROL4A?
  210. Phase 3: AMRAP in 10 mins
  211. Makeshift kettlebells
  212. Great videos on how to do the Turkish Get-Up
  213. Why am I so exhausted?
  214. Core exercises before strength exercises..?
  215. Modifications for limited-ROM knee flexion
  216. Combining NROL with NROL ABS workouts
  217. side planks
  218. Push-up hold w alternating arm lift
  219. Phase 3 questions
  220. A few tips to help me start Phase 3
  221. Phase 3, Workout A (a) kicked my ass tonight
  222. Phase 3...should I be stronger by now?
  223. Suitcase deadlift + lateral step up
  224. Wrist/forearm /fatigue/pain with Turkish get up
  225. Jump shrug: are my arms too long?
  226. Thanks for the reality check!
  227. I'm pretty sure its impossible to....
  228. NROL for Abs in Jersey City, NJ
  229. Second Time Around
  230. New rules of lifting ... uncut
  231. Shoulder pain - alternative moves?
  232. NROL - NROL4A Comparison
  233. Start With NROL or NROL for Abs?
  234. Medial Knee Pain with Side Plank
  235. New Rules of Lifting for Life
  236. Side Planks with arm extended
  237. Figured out the reason for the title of the book...
  238. How long are w/o in Phase 2?
  239. Why No Cool-Down?
  240. Alternative to Med-Ball push pass?
  241. I just want to say I hate burpees.
  242. Workouts on Back-to-Back Days?
  243. Just finished NROL for Abs
  244. Homebrew Phase 4
  245. Grip question.... and hello everyone...!
  246. Progression on the Med Ball Explosive Exercises
  247. NROL vs NROL4A for Fat loss?
  248. Home gym
  249. Alternative to suitcase deadlift?
  250. Dynamic warmup