I've given you a bit of a run down of the overall program before, and I have done reviews of the other stages, if you're interested:
Stage 6 Overview
This stage had one workout that was focussed on trying to be able to do a chin up, and the other was a more full body, compound exercise type routine. I liked both! Workout A was focussed on low reps (1 to 2) and high sets and weights. Workout B progressively built up the weight, and dropped the sets. The last session of each of the workouts was a bit of a test to show you how far you had come - you used the weights from the second session, but did more reps.
It was interesting in Workout A to reduce the rest time between sets by 15 seconds each session. It made a huge difference to the weight that I could lift for all ten sets. Who knew!
|Negative chin ups||BW||BW|
|Underhand lat pulldowns||54kg||54kg|
|Barbell split squat||29kg||34kg|
|Reverse lunge 1db on shoulder||10kg||16kg|
|Dumbbell 2 point row||2 x 8kg db||2 x 10kg db|
|Dumbbell push press||2 x 8kg db||2 x 10kg|
|Incline reverse crunch||BW||BW|
It is a bit difficult to see the results from the above stats, but I was definitely feeling stronger doing these exercises by the end of the five rounds. I could hold the negative chin up for longer - up to 20 seconds, but that still wasn't enough to do the illusive chin up!
I also felt like I made some real progress with the barbell split squat - I think I increased the weight by about 20kg over the first four sessions. That exercise made me realise how tight my quads are too, especially on my left leg. I struggled a little with the push ups, which is a bit sad, considering how many I've done - I seem to lose conditioning for them pretty fast.
I'm a tad disappointed that I still couldn't do a chin up - even though I know how incredibly difficult it is for women to do. But all in all, I felt like I did improve in my strength in those exercises. I liked the compound exercises that worked your whole body - a very efficient use of my time. These workouts were SHORT - about 25 to 30 minutes for each. It was a bit of a relief to be honest.
I had been considering repeating Stage 6, because I found it very effective, and I enjoyed it! But then I thought I would finish the NROLFW program, and afterwards I can repeat Stages to my heart's content. So, on to Stage 7 for me! I'm almost done.
How often do you change your strength workout routines? Do you think that makes a difference to your progress?