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The New Rules of Lifting: Six Basic Moves for Maximum Muscle Hardcover – December 29, 2005
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A revolutionary method of weight lifting using today's science for maximum results. In The New Rules of Lifting, fitness guru Lou Schuler and strength-training expert Alwyn Cosgrove boil down the most recent findings on weight lifting and fitness to create a program of workouts that focuses on the movements at which the body naturally excels. These six "real-life" movements-squat, bend, lunge, push, pull, and twist-compose three complete programs for three distinct goals: fat loss, muscle gain, and strength improvement. At home or at the gym, these routines can be mixed and matched for a year's worth of workouts that will keep boredom at bay and lifters challenged long after most plans have called it quits. And while coordinated, useful muscles will always turn heads at the beach, they'll also help you live better and longer. Besides providing comprehensive workout programs, The New Rules of Lifting covers much-needed background on aspects of lifting that are often overlooked, like warming up, nutrition, and meal planning. Throughout, Schuler and Cosgrove debunk strength-training myths, troubleshoot dangerous pitfalls, and clearly illustrate moves with black-and-white photographs.
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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.
I started a year ago at about 26% body fat @ 178 pounds and am now at 166 pounds at 12% body fat (Bod pod verified).
I've actually only completed the break-in and Hypertrophy I program.
I started on the Hypertrophy one program and went up to about 196 in a couple of months.
I didn't want to start the next program since I wanted to begin cutting/losing fat so I stayed in the Hypertrophy I program for the next 7 months or so while I lost 30 pounds.
I have found the book easy to use and the programs to be effective.
I only have two caveats.
First, some of the exercises can be quite difficult (like the squat and deadlift) and you may develop back pain even if you have perfect form.
Second, I disagree with the idea that you need to do a different type of workout when you are trying to lose fat (this is even a bigger problem in the Supercharged version of this book). The primary goal of any cut is to maintain as much muscle as possible while losing fat. Most weight lost on a cut comes from food and only a small percentage comes from cardio or workouts, unless you are working out a crazy number of times per week. I think a weightlifting workout that attempts to burn more calories by slanting itself towards being catabolic/cardio-ish will tend to cause muscle loss. The best way to maintain muscle is to keep lifting the heavy weight that got you those muscles.
All in all though a great book.
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.