- Hardcover: 320 pages
- Publisher: Avery; 1 edition (December 29, 2005)
- Language: English
- ISBN-10: 1583332383
- ISBN-13: 978-1583332382
- Product Dimensions: 7.8 x 1.1 x 9.5 inches
- Shipping Weight: 1.4 pounds (View shipping rates and policies)
- Average Customer Review: 230 customer reviews
- Amazon Best Sellers Rank: #427,770 in Books (See Top 100 in Books)
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The New Rules of Lifting: Six Basic Moves for Maximum Muscle Hardcover – December 29, 2005
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About the Author
Excerpt. © Reprinted by permission. All rights reserved.
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.
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.
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.
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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.