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Customer Review

27 of 39 people found the following review helpful
3.0 out of 5 stars Disappointing, April 28, 2012
Verified Purchase(What's this?)
This review is from: The New Rules of Lifting For Life: An All-New Muscle-Building, Fat-Blasting Plan for Men and Women Who Want to Ace Their Midlife Exams (Hardcover)
Nothing new here.If you are familar with any of the other N R O L pretty much the same...If you know about Alwyn and his afterburn type of programs again nothing new here..Not bad but not worth buying if you know these concepts already..

Questions I was hoping to read answers for..

Do older trainers need more recovery time ??

Does training at 70-85% of 1 rep max lead to more injuries for older trainers??

Do they recommend yoga/pilates on off days??? Or is active rest such as walking better..(they say anything that gets blood moving is ok..)what is optimal for recovery??
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Showing 1-6 of 6 posts in this discussion
Initial post: Apr 30, 2012 7:26:50 AM PDT
Know It All says:
Hi LV88,
I just wanted to tell you that in the NROL for women, they say not to do yoga/pilates on the days off - it is also strength training. Just an FYI since you said they did not answer that in this book. I have the book for women and my husband has the men's book and we often compare notes to see what the authors say about different things.

Posted on May 4, 2012 11:54:37 AM PDT
[Deleted by the author on May 10, 2012 12:45:38 PM PDT]

In reply to an earlier post on May 4, 2012 7:10:58 PM PDT
LV88 says:
thank you for the info on yoga/pilates..very surprised about yoga being considered strength training..

In reply to an earlier post on May 4, 2012 7:15:17 PM PDT
LV88 says:
thank you for your 2 cents..(seriously)..
i enjoy working out most days but realize the value of rest .so do not want to overtrain..
probably will go to more of a split routine..
thnx again

Posted on May 5, 2012 1:43:17 PM PDT
Last edited by the author on May 5, 2012 1:45:46 PM PDT
N. Leaf says:
Actually, I would have to disagree with your statement that there is nothing new in NROL 4Life compared to previous volumes. First, the menu of exercises is significantly larger than in the previous books, and the fact you customize your workouts by choosing exercises from this large menu based on your fitness abilities and physical limitations is entirely new. Part 1's discussion of aging, cellular level changes and the unique challenges this presents people with different levels of responsiveness to diet and exercise are also new, particularly as they frame the entire conversation in the context of the latest diet and fitness research. I think this latest book is a logical extension and supplement to the previous three volumes, and not at all redundant.

As for your questions, the authors do not specifically state that age affects recovery period or that older trainers tend to have higher injury rates for the same 'load factors'. Instead, they state very clearly that every individual is different when it comes to exhaustion thresholds and their reaction and sensitivity to DOMS (delayed-onset muscle soreness), providing some simple tests for 1-2 days after workouts to determine whether you're ready to work out again. I think any reader can clearly infer from the authors' discussions on exercise intensity and injury that both age and fitness level play a symbiotic role in recovery and corresponding time required before working out again. They state clearly that veteran lifters can do 3 workouts per week full of intermediate and advanced level exercises, while novice lifters of the same age will likely be limited to just 2 workouts per week. In other words, they make it clear that a 50-year old veteran lifter would need less recovery time for a workout full of Alwyn's Level 3 exercises than would a 25-year-old novice lifter doing those same level exercises, but that the same 50-year old lifter would require more recovery time than a 25-year-old of the same fitness level.

As for off days, they clearly state in chapter 22 that "...some types of exercise work better as complements to strength training than others" and go on to suggest an ideal training schedule might be three days per week of their workouts with "yoga, spinning, swimming, cycling, sports practice" in between. They then state that high-stress workouts -- "competitive sports, interval training, long-distance running or cycling, full-contact martial arts" -- require their own recovery periods and should not be performed on off-days. So, you can clearly infer that if you engage in the latter activity, you will be doing their workouts twice per week and your high-stress activity once per week with a full day of rest between each. That is as concise a summary as you'll find, but if you want a more elaborate discussion of the physical and neural fatigue issues associated with various forms of training, there is an excellent discussion of this in their 3rd book "New Rules of Lifting for Abs".

Posted on May 11, 2012 1:50:50 PM PDT
L* says:
Also, at the beginning of the book, the author talks about DNA reversals--meaning cells acting like they are younger--where the people training were working at 80% of 1 rep max. That would tend to imply fewer injuries at that level of difficulty, not more.
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