Paper workouts recommendation?

marmact · 07-07-14, 06:05 PM

What are your current favorite paper workouts, if any?

I have various flavors of NROL, Strong Curves, and Venus Index. I've done and liked them, but what I'm really looking for is heavy lower body lifting--straight lifts, not compound lifts. I want to be able to follow a program and move at the pace that's right for me--I find that most DVDs just move too fast. I could probably piece together something myself but I really like having a follow-along.

I'm interested in Nia Shanks, but someone said her stuff is mostly full body?

Anyway, any feedback appreciated.

lreidgreen · 07-07-14, 10:21 PM

I have Nia's Beautiful Badass program. I only used one of the programs in this set and it was Total Body because that is what I am used to doing. I just looked and there are more programs that have upper/lower body splits than total body in this set.

I also have her (S)Hero program. This is weird but Phase 1 of the program is 3 total body workouts/week and Phase 2 are upper/lower body splits-two upper body workouts and two lower body workouts.

I also have Molly Galbraith's new program -Woman's guide to strength training. Most of the training blocks are total body but she has some that have upper body push, Upper body Pull and Lower body days.
I have not used this program yet. I seem to collect paper workout programs and never use them.

zraipel · 07-07-14, 11:19 PM

This one is a little older, but my favorite paper workout for the gym is LL Cool J's Platinum Workout:

http://www.amazon.com/LL-Cool-Platin...atinum+workout

It's a 22 week program, but it goes through several phases. I found it easiest to stick to my gym commitment when I used this plan, and I saw results in strength and body composition. It's kind of my desert island workout book

I think the first phase has you doing full-body workouts, but the splits come in the following phases, which you can definitely just skip right to if you don't need the initial foundation of getting your body used to lifting. The book also has great illustrations and is very detailed.

I also really like Frank Sepe's The Truth:

http://www.amazon.com/The-Truth-Fran...rds=frank+sepe

If you're familiar with the MetRx 180 set, it's the same motivating Frank. It's a pretty straightforward program, and it breaks things down to a very simple and easy to follow plan.

LindaL · 07-08-14, 05:04 AM

I would also check your library for basic workout books by Men's Health or Muscle and Fitness (for men and women). Also, I know especially M&F for men usually has workout plans in each issue that last at least a month and are almost always split routines. My library carries M&F for men, so you might be able to find it at yours or just pick up the latest copy at the grocery store.

Do you have a favorite workout DVD that you really like but can't keep up with? I know for me that was always the Cathe Pyramid DVDs. I can't keep up with her rep speed and need more rest than she provides, but I like the exercises and the concept. Could you just write down the exercises that are used in the DVD? I know it's not like a program and I totally understand wanting a ready-made program.

I think your best bet might be going to www.bodybuilding.com. That site is really a treasure trove of countless kinds of workout plans and nutrition advice.

mwelters · 07-08-14, 08:51 AM

Hi have you checked Get Glutes? I did this program for a year and just loved the heavy lifting and variety of exercises that is incorporated into the plan. You can do the plan at a gym or at home.

MariaW

Cowgirl32 · 07-16-14, 05:55 PM

valerie waters!!

bee1forfitness · 07-16-14, 10:31 PM

Nice workouts on radiancewellness.ca these are just a few

http://radiancewellness.ca/grab-go-w...home-workouts/ (link to download workouts in the middle of the page) These use a Ugi ball but you can do these with a Med ball or no ball

Very nice 6 week plan from Jen Sinkler (PDF downloadable workout plan)
http://www.jensinkler.com/wp-content...an_Program.pdf
explaination of some the more unique exercises form the above plan is here
http://www.jensinkler.com/six-weeks-strongman/

This website has enough written workouts to keep you busy for the rest of your life from workout plans to workout routines http://neilarey.com/workouts.html

Links for Kettlebell lovers (I'm sharing this on my google doc page, it's a out of print free workout from By David Whitley, Senior RKC this will only be open for 2 days) here's the link for 101 Kettlebell Workouts
https://docs.google.com/file/d/0B_y_...yNDlhNzgw/edit

another one of my favorites from Lisa Shaffer
http://www.nofearfitness.com/ebooks/...rkoutEbook.pdf
another I love is from our very own VFer Debbie S
http://forum.videofitness.com/showth...ebell+workouts
I have more...but this should keep you busy for awhile

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07-07-14, 06:05 PM
marmact Join Date: Mar 2006 Location: In a plank position	Paper workouts recommendation? What are your current favorite paper workouts, if any? I have various flavors of NROL, Strong Curves, and Venus Index. I've done and liked them, but what I'm really looking for is heavy lower body lifting--straight lifts, not compound lifts. I want to be able to follow a program and move at the pace that's right for me--I find that most DVDs just move too fast. I could probably piece together something myself but I really like having a follow-along. I'm interested in Nia Shanks, but someone said her stuff is mostly full body? Anyway, any feedback appreciated. __________________ "We will dance on their chamois!" ~ Grunter von Agony, Hell Hath No Fury (The Sufferfest)

07-07-14, 10:21 PM
lreidgreen VF Supporter Join Date: Jul 2008 Location: New Jersey	I have Nia's Beautiful Badass program. I only used one of the programs in this set and it was Total Body because that is what I am used to doing. I just looked and there are more programs that have upper/lower body splits than total body in this set. I also have her (S)Hero program. This is weird but Phase 1 of the program is 3 total body workouts/week and Phase 2 are upper/lower body splits-two upper body workouts and two lower body workouts. I also have Molly Galbraith's new program -Woman's guide to strength training. Most of the training blocks are total body but she has some that have upper body push, Upper body Pull and Lower body days. I have not used this program yet. I seem to collect paper workout programs and never use them.

07-07-14, 11:19 PM
zraipel VF Supporter Join Date: Sep 2011 Location: Raleigh, NC	This one is a little older, but my favorite paper workout for the gym is LL Cool J's Platinum Workout: http://www.amazon.com/LL-Cool-Platin...atinum+workout It's a 22 week program, but it goes through several phases. I found it easiest to stick to my gym commitment when I used this plan, and I saw results in strength and body composition. It's kind of my desert island workout book I think the first phase has you doing full-body workouts, but the splits come in the following phases, which you can definitely just skip right to if you don't need the initial foundation of getting your body used to lifting. The book also has great illustrations and is very detailed. I also really like Frank Sepe's The Truth: http://www.amazon.com/The-Truth-Fran...rds=frank+sepe If you're familiar with the MetRx 180 set, it's the same motivating Frank. It's a pretty straightforward program, and it breaks things down to a very simple and easy to follow plan. __________________ Stephanie

07-08-14, 05:04 AM
LindaL VF Supporter Join Date: Mar 2003 Location: South Florida	I would also check your library for basic workout books by Men's Health or Muscle and Fitness (for men and women). Also, I know especially M&F for men usually has workout plans in each issue that last at least a month and are almost always split routines. My library carries M&F for men, so you might be able to find it at yours or just pick up the latest copy at the grocery store. Do you have a favorite workout DVD that you really like but can't keep up with? I know for me that was always the Cathe Pyramid DVDs. I can't keep up with her rep speed and need more rest than she provides, but I like the exercises and the concept. Could you just write down the exercises that are used in the DVD? I know it's not like a program and I totally understand wanting a ready-made program. I think your best bet might be going to www.bodybuilding.com. That site is really a treasure trove of countless kinds of workout plans and nutrition advice. __________________ Linda Disclosure: I was a Beachbody success story and part of a P90X infomercial.

07-08-14, 08:51 AM
mwelters VF Supporter Join Date: Jun 2008	Hi have you checked Get Glutes? I did this program for a year and just loved the heavy lifting and variety of exercises that is incorporated into the plan. You can do the plan at a gym or at home. MariaW

07-16-14, 05:55 PM
Cowgirl32 Join Date: Jun 2006 Location: Carolina on my mind..	valerie waters!! __________________ "The key to happiness is a bad memory"

07-16-14, 10:31 PM
bee1forfitness Join Date: Apr 2009 Location: San Francisco Bay Area	Nice workouts on radiancewellness.ca these are just a few http://radiancewellness.ca/grab-go-w...home-workouts/ (link to download workouts in the middle of the page) These use a Ugi ball but you can do these with a Med ball or no ball Very nice 6 week plan from Jen Sinkler (PDF downloadable workout plan) http://www.jensinkler.com/wp-content...an_Program.pdf explaination of some the more unique exercises form the above plan is here http://www.jensinkler.com/six-weeks-strongman/ This website has enough written workouts to keep you busy for the rest of your life from workout plans to workout routines http://neilarey.com/workouts.html Links for Kettlebell lovers (I'm sharing this on my google doc page, it's a out of print free workout from By David Whitley, Senior RKC this will only be open for 2 days) here's the link for 101 Kettlebell Workouts https://docs.google.com/file/d/0B_y_...yNDlhNzgw/edit another one of my favorites from Lisa Shaffer http://www.nofearfitness.com/ebooks/...rkoutEbook.pdf another I love is from our very own VFer Debbie S http://forum.videofitness.com/showth...ebell+workouts I have more...but this should keep you busy for awhile