Yup - looks like I'm finally going to give NROL a go. Any advice/pointers/experiences would be welcome.

A few concerns - the corporate gym I belong to doesn't have barbells, only dumbbells. Will that be a problem? Also, I'd like to try to keep the gains I'd made from the program I'm already on - am hoping that's possible with the NROL routines (I'd imagine it is and then some, but starting out new always raises questions). Thanks in advance for replies.

[QUOTE=stingo;188620]
A few concerns - the corporate gym I belong to doesn't have barbells, only dumbbells. Will that be a problem?
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Kind of...you won't be training synergistic bilateral work, such as BB bench press, BB row, BB push press, etc. These are as beneficial as DB work. I'm surprised they don't have this very basic piece of equipment.

What gains are you afraid of losing? You're lifting weights. If you're starting with the fat loss (I'd recommend at least fat loss I, perhaps followed by two), it'll help get you conditioned to Alwyn's style of programming. Supersets, even with the rests, are very taxing.

You might PM Tony M...he's been having great results with NROL. He keeps a journal here.

Because there's no room for them as every square inch of space is used up with other machines. Sad to say, but true.

That's a good idea - I've seen his journal but don't know enough about the programs yet to ask good questions.

Planning on doing the Break-in program so as to build endurance for the rest of the programs.

I started on Hypertrophy I, made a bit of a mess of it as i went on a quick slim down over xmas, started Hyper I again and now am nearly finishing Hypertrophy II and then plan to cut for summer.

So my best piece of advise is to look ahead through the programs, work out your timings and where you want to be in a month, 6 months and a year. And stick to it.

Also, it can be quite intense and damn hard work if you stick to the plan. But ive got far better results from it than when i was doing my own routines previously.

You could do break-in 3x/wk if you're accustomed to lifting.

Then head into the fat loss or hypertrophy.

what is nrol

I was planning on doing break-in 3x a week as I've been lifting for a couple of years now.

The New Rules of Lifting, by Lou Schuler and Alwyn Cosgrove