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Want to get more out of your workout and spend less time in the gym? Many guys devote so many hours to lifting weight yet end up with so little to show for it. In many cases the problem is simple: they aren't doing exercises based on the movements their bodies were designed to do. Six basic movements - the squat, deadlift, lunge, push, pull and twist - use all of the body's major muscles. And, more important, they use those muscles in co-ordinated action, the way they were designed to work. The New Rules of Lifting, now in paperback and with more than one hundred photographs, gives you more than a year's worth of workouts based on these six basic movements. Whether you're a beginner, an experienced lifter looking for new challenges, or anything in between, you can mix and match the workouts to help you get bigger, stronger and leaner. In addition, the comprehensive nutritional information provided makes The New Rules of Lifting a complete guide to reaching all your goals. If you aren't using The New Rules of Lifting, you aren't getting the best possible results.
- Sales Rank: #138729 in Books
- Brand: Schuler, Lou/ Cosgrove, Alwyn
- Published on: 2008-12-26
- Released on: 2008-12-26
- Original language: English
- Number of items: 1
- Dimensions: 9.17" h x .71" w x 7.45" l, 1.23 pounds
- Binding: Paperback
- 320 pages
Review
a"The New Rules of Lifting" is one of the first books on the subject that didnat make me want to smack the authors over the head with a rusty dumbbell. This book is painfully honest, refreshingly funny, and superbly informative.a a T.C. Luoma, Editor-in-Chief, T-Nation.com
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?"The New Rules of Lifting" is one of the first books on the subject that didn?t make me want to smack the authors over the head with a rusty dumbbell. This book is painfully honest, refreshingly funny, and superbly informative.? ? T.C. Luoma, Editor-in-Chief, T-Nation.com
About the Author
Lou Schuler is a National Magazine Award-winning journalist, a certified strength and conditioning specialist, and the co-author of popular diet and strength-training books. He has written and edited Men's Fitness, Men's Health, Men's Health Muscle, Men's Journal, and other magazines. Alwyn Cosgrove is co-owner, with his wife Rachel, of Results Fitness in Newhall, California. During his fifteen-year career as a strength and conditioning coach, Cosgrove has earned virtually every major certification, and worked with Olympic and national-level athletes, world champions and professionals in many sports. He's also a contributor to a variety of magazines and websites, including Men's Health and Men's Fitness.
Excerpt. � Reprinted by permission. All rights reserved.
The Exercises
Squat:
USED IN: Break-In; Fat-Loss I and III; Hypertrophy I; Strength I, II and III
SETUP: Place a barbell on the supports of the squat rack so that it's at upper-chest level. If the rack has safety rails on the sides, set them just below crotch level. (You want to be able to execute a deep squat without hitting those rails; they shouldn't come into play unless you get stuck on a maximum-effort squat, in which case you can simply slide the bar off your shoulders so it lands on the rails.) Duck under the bar and rest it across your upper traps, with your knees slightly bent. Grab the bar with a wide, overhand grip. Now lift it off the supports and step back so you can safely raise and lower the weights without hitting anything. (We didn't use a squat rack in these photos so we could give you a clearer view of the exercise form. You'll note that we use that strategy in several places in New Rules of Lifting. In Chapter 11, for example, we show barbell bench presses performed on a bench without uprights. IN all these cases, we thought it would be more helpful for you to see the model perform the exercise without the equipment blocking his arms or legs.)
LOWERING: Stand with your feet shoulder-width apart, or just a bit wider, your toes pointed straight ahead or angled out slightly, your shoulders tight and eyes focused straight ahead. Push your hips back, as if sitting in a chair, and lower yourself until your upper thighs are parallel to the floor, or your back starts to lose its natural arch, whichever comes first.
LIFTING: Push down through the middles of your feet—never the toes—and stand straight up. You want your torso going up and straightening, not leaning farther forward.
FOR HYPERTROPHY AND FAT-LOSS PROGRAMS: When Alwyn trains clients for these goals, he doesn't allow them to straighten their knees fully at the top of the movement. When you get almost to the top of the movement, immediately reverse directions and lower yourself for the next rep. In Strength programs, however, you'll need to stop at the top and take a deep breath (if not two) before the next rep.
Variations
Heels-raised back squat, one-and-a-quarter style
USED IN: Hypertrophy III
SAME AS ABOVE, EXCEPT...Set a pair of weight plates (5- or 10-pounders) on the floor behind you, and place your heels on the plates. Then lower yourself as described, but rise up just a quarter of the way. Lower yourself back down, then rise to the standing position. That's one repetition.
Front squat
USED IN: Fat-Loss II and III
SAME AS ABOVE, EXCEPT...Instead of ducking under the bar, you're going to rest it on your front shoulders. Grab it with an overhand, shoulder-width grip, and rotate your arms upward until your upper arms are nearly parallel to the floor. This turns your front deltoids into a pair of hooks to hold the bar in place. You won't be able to grasp the bar with your hands in this position; instead, let it roll to the ends of your fingertips. As long as you keep your arms up, it'll stay in place.
Most helpful customer reviews
39 of 40 people found the following review helpful.
Plain and simple: It works!
By Ricardo Saucedo
My background: I started using this book shortly after turning 29. At 5'10, I dropped from 215 pounds to 170 pounds through smarter eating and exercise 2-3 times per week (P90x, treadmill, light lifting). After getting as small as I wanted, I decided to start getting bigger. That meant lifting. As a high school athlete, I lifted often and got very strong. Since then I have been off and on in the weight room with far, far more days off than on. Over a decade of obesity and ineptitude in the gym made me feel like a far cry from my high school days. Fortunately, this book provided me with exactly what I needed: a concrete weight lifting regimen that kept me interested and motivated.
My results:
In rougly 6 months I...
- Gained 20-25 lbs of mostly muscle
- Gained >1.5 inches in my arms
- Gained 60-70 lbs in bench press
- Gained ~125 lbs in squat
- Gained ability to eat vastly more food, including those of dubious distinction (i.e. Deep-dish pizza), without putting on fat
- Gained first-hand knowledge of amazing lifts I never would have tried otherwise
- Maintained flexibility
- Maintained waist size
- Maintained social life (a max of ~8 hrs/wk in my initial over-zealousness, 2 or 3 60-90 minute workouts per week is enough for the book)
- Decreased level of self-consciousness at the gym
- Decreased reliance on cardio to maintain weight (rarely ran a whole mile, never more than 2)
- Decreased number of annoying fat folds under my butt cheeks from 2 to 0.
I recommend this book to guys who:
- have lost all the weight they want to lose and want to gain muscle
- have always been skinny and want to gain size
- are tired of going to the gym 3 times a week and never seeing the results they
want despite consistency
- can't give a definitive answer with concrete details when asked what they do at
the gym
- are overweight, enjoy the weight room and would rather slit their wrists than
run on a treadmill all day
- follow a weight lifting program but are looking for a new one to change things
up
- don't want to "get too big" (trust me, huge muscles won't sneak up on you,
you'll get defined on this program, too)
I don't recommend this book to guys who:
- are unwilling to do squats, dead lifts, or high weight, low rep sets.
- cannot follow directions and will try to alter the program
- are extremely overweight (consult a physician if unsure)
- have never stepped foot in a weight room...unless you have someone to watch
your form the first few times
- are afraid of being sore
Last words:
It's hard for me to say enough about how crucial this book has been in my ascent to great fitness. I'm now 5'10, 190, bench over 300, squat roughly 400, have noticeably bigger arms, great definition throughout whole body, absolutely no joint pain (less than when I was doing P90x and running), and increased attention from men and women alike. Are there better books/programs?...maybe. This one works, though, and my two friends and I all are true believers. As a testament to this book, my friends and I constantly text each other about our love for this program and our successes. One friend texted me after a workout to tell me that he literally skipped between two sets because he was so pumped and felt so good. The other friend was hesitant to do squats and dead lifts and almost never started the program. Recently he went into the gym on a day the book recommended he take off and did dead lifts because, according to him, he couldn't stand to be away from dead lifts for over a week. Your body will start to fiend for the post-workout feelings you get from these lifts.
When I turn 30 this summer, I'll be stronger and healthier than I've ever been in my life with no doubt in my mind that I'll continue to improve and evolve as long as my body and time will allow me.
In conclusion, this book works. If you follow it, you'll get bigger, stronger, and feel better than you have in a long time.
*Update* - I recently turned 30 and am as in love with this program as I ever was. At just under a year into the program, I'm about 10 workouts behind the suggestion of the book, yet I'm still in incredible shape and always improving. Since writing this review I convinced my cousin to try the program and 3 months in I can't get him to shut up about how his legs "are like rocks!" His weight is about the same, 215 on a 6'1 frame, but his shape is changing. His shoulders are bigger, his waist smaller (his pants went from very tight to very lose), and all his lifts have gotten considerably stronger. Yesterday I gave my book to another friend along with my clipboard and some spreadsheets. He will make five people I know on this book's program. I'm confident he'll enjoy the same success as the other four have so far.
1 of 1 people found the following review helpful.
Great book for new lifters or those who want to add functional strength.
By Pelsssss
Great book for those who want to add practical strength. If you're looking to be a body builder I'd recommend you look elsewhere. If you're a new lifter or don't want to commit your life to working out but want to see and feel results this book is great for you.
Let me start by saying I enjoyed reading this book. The writer is able to keep it light and interesting while giving great information and doesn't have any gimmicks.
The book gives plans that differ for what kind of results you're looking for. I followed the "considers skinny an insult" plan for under two years and I was able to add a lot of strength. I went from squatting 135 lbs to 325. All with no belt or straps. Just about all the exercises are full body exercises that engage the core. This keeps you in shape and very strong.
I like the work outs and they were easy to follow. Only thing I would critic is it focuses a lot on lower body and not a lot on upper body. This is something I had to add in myself to keep my upper body in shape compared to my lower body.
I would recommend to all new lifters and those who want to add functional strength.
4 of 4 people found the following review helpful.
Awesome book, but I don't recommend the Kindle version.
By Brian
I used to lift a lot from 1996 to 2004, and was compulsive about learning absolutely everything I could about doing it right, from proper technique to nutrition and anatomy. I'd probably have looked even better if I'd ever really grasped how important 8 hours or more sleep a day is when you're trying to add muscle. But, despite all the effort I put into learning so much, I still fell into the trap of doing those exercise routines that you'd see in the lifting magazines like Muscle & Fitness and Flex, as well as not doing some beneficial exercises simply because they felt awkward or I perceived them as "chick exercises".
This book ties together all of that information I already knew, and should have been able to connect but didn't. I now recommend this book, and the rest of the series, to anyone struggling to get started in lifted.
Note: I originally bought this in paperback, then lost that in a fire and bought it again on Kindle to replace it. I DO NOT RECOMMEND THE KINDLE VERSION. There are tangents the author goes into that stand out very clearly in the hard copy, because of the different color background, that get very confusing in the Kindle. Also, all the tables and figures are atrociously low resolution on the Kindle. You can download copies of those workouts on their site, but the format is different on those worksheets, and harder to read. I had to track down a pdf copy of the book online just to be able to read those worksheets.
If I'd only read the hard copy, I'd give this 5-stars. I give the Kindle version 2 or 3 stars.
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