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The New Rules of Lifting: Six Basic Moves for Maximum Muscle Paperback – December 26, 2008
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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
?"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.
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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
- 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
- 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
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.
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.
1. The book was obviously written to men and totally excluded the fact that women might be interested and might read it. Let the record show that at least one woman did buy it and read it. Me. It used the term "guys" and "men" and never talked to or about women. Not a good idea.
2. Some of the exercises and workouts were, as one reviewer already said, very hard to follow. I couldn't quite get a handle on it myself.
3. A few (not many) of the exercises are hard on people with very bad knees. In fact, they could blow their knees. Granted, the book offered one or two alternatives. But even those could be a problem. More effort should have been put into addressing this issue. Of course, a person with limitations should know to limit his moves. But an instruction book "should" offer this advice.
With all that out of the way I can say that I did like the book. I liked it for several reasons. For one it addressed the fact that aerobics is not as great as we've been led to believe. Indeed, it's not really necessary. I knew that but I always to see it reinforced.
It addressed some untruths that people have long believed and blew holes in them. That's always a good thing.
I also like the method it teaches because it can be used in real life. It builds muscle and strength that most any man and WOMAN will use daily and in ways it will be used.
For example, while a big bicep looks so cool, what good is it? Ok, if you're a guy it might make a gal gush if she's young and silly. Hell, it might make an old gal gush. Or even another guy. But I digress.
The fact is, we use the big muscles in our daily lives. Or combinations of muscles. So the compound exercises are the ones we really need.
I'm not sure I can follow the program or that I even want to. But I will adhere to the basic ideas. In other words I will devote more of my workouts to compound work and supersets.
There are all sorts of routines. I don't think there is one that is right for everyone. The book does outline routines for those wanting to lose fat, build muscle, get more strength, etc. So it pretty well covers all bases.
I think the book is good for beginners or those who have been lifting for a long time. And I also think it's good for women if they don't mind not being mentioned. In the 21st century this seems unacceptable. That's especially true now that more women are turning to weights. And I mean iron --- not plastic.
One thing I do like about the book is that it has photos and descriptions of most all of the exercises and alternatives. Of course, these are quickly found on the net or in most any muscle building book. But this is a good feature of the book. I wish it was spiral bound so it could be laid out.
I know my review is more rough on the book than the other reviews thus far. But I tend to take my reading seriously and, as a writer, I look for things the author brings to the reader that can be of value and what he or she leaves out or fails to address properly. That doesn't mean the book is not worthwhile at all.
I also think that books and articles about one's health and body should be carefully written as it's consequences can be great.
I also think that women tend to take a harsh view at a book that fails to address the fact that they read too and, in the case of this book, that women lift weights.
But I do recommend this book. Whether you adhere to the routines or not, you will come away with some valuable information and useful techniques.