Moving beyond New Rules of Lifting for Women

doctorwhogirl

Hey all, I'm hoping some of you will be able to help me in making a new programme for the gym.

I'm 26 and have completed (more or less) the programme New Rule of Lifting for women. Huge amount of learning in the programme and thoroughly enjoyed it but since I've finished I've sort of just been mixing different elements of the programme whenever its weights day but I've no idea if it's any use...if you know what I mean!

Usually I do a mix of

Squats or deadlifts

Supersets then with stuff like snatches, weighted step ups onto the bench, dumbbell lunges, single-leg squats, bulgarian split squats, core work, wood choppers, lat pull downs, bent-over rows etc...

I'm more into whole body exercises rather than isolation ones like bicep curls etc...

Any suggestions as to how to go about creating a decent programme or is what I'm doing grand?

I should add that my main aims are maintaining my weight and leaning out. Haven't huge aspirations of losing tons of body fat, just maintaining my shape and if I get more toned/lean as a result, great!

ThunbergsAreGo

Other half is thinking of New Rules.. how did you find it (tough?)? did you see much results?

Jerrica

doctorwhogirl wrote: »

Any suggestions as to how to go about creating a decent programme or is what I'm doing grand?

I should add that my main aims are maintaining my weight and leaning out. Haven't huge aspirations of losing tons of body fat, just maintaining my shape and if I get more toned/lean as a result, great!

Generally speaking having a program based mainly on compound full body work is a great foundation, and if it's working for you don't worry about changing it. If it stops working then you can look at alternatives.

The getting more lean bit will mostly come down to making changes in your diet.

doctorwhogirl

naughtb4 wrote: »

Other half is thinking of New Rules.. how did you find it (tough?)? did you see much results?

Fantastic. I had come from doing a few months of a body pump class in the gym and it has really pushed me on further. HUGE difference in my body in terms of inches. The weight sort of came alongside it which was good too.

Jerrica wrote: »

Generally speaking having a program based mainly on compound full body work is a great foundation, and if it's working for you don't worry about changing it. If it stops working then you can look at alternatives.

The getting more lean bit will mostly come down to making changes in your diet.

Thanks, I was sort of thinking if it ain't broke...and all that!
Diet is fairly clean and good levels of protein at the minute anyway

Woofstuff

Thanks for pointing out this book, I`m gonna get the one for men. Well its a unisex one http://www.amazon.co.uk/New-Rules-Lifting-Supercharged-Schuler/dp/1583334653/ref=sr_1_1?s=books&ie=UTF8&qid=1373025933&sr=1-1&keywords=new+rules+of+lifting+supercharged