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The New Rules of Lifting: Six Basic Moves for Maximum Muscle Paperback – December 26, 2008
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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
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One day, I bravely picked up an empty Olympic bar and embarked on the first exercise of Schuler and Cosgrove's "Break-in" program: the squat. "Fifteen reps with 45 pounds," I told myself, "I can do this." However, I stopped at twelve reps. I stopped at twelve reps because I really wanted to avoid forever being tagged as the guy who collapsed in the power cage with forty-five measly pounds atop his shoulders. I forgot all about the prescribed one-minute resting period between sets, and simply waited for my legs to quit shaking. This took significantly longer than one minute. A profound realization overtook me: I was a wimp--a six-four, two hundred and forty pound wimp. At that moment, I decided that I'd spent decades of my life ignorant of what constituted "real" exercise.
The upper-body exercises went better. The real challenge, at that point, was walking from station to station. If the gym had offered me a wheelchair to move between exercises, I would have humbly taken them up on it.
The next morning, I felt sore, although I told myself that it wasn't so bad. Then came the second morning. I got out of bed, and for a moment, I considered asking my wife to call 9-1-1. My upper legs felt as if someone had taken a meat tenderizer to them. For about the next week, my lower body reminded me that I might have bitten off more than I could chew.Read more ›
BTW, this ties in real nicely with the works of Gray Cook, who has developed a Functional Movement screen around the 7 main movements of the body. Funny, how these tie in together. Its about time that someone has made this program simple for the masses. Lou, Alwyn, Mark Verstegen, Gray Cook, and Mike Boyle have got IT. Nice job to the authors!!!
The New Rules of Lifting is based on some very cutting edge research in muscle cell recovery. Turns out, you make the most gains for the time you invest if you work to exhaustion and give your muscle cells several days to recover! I was hugely sceptical of this idea as essentially a life long lifter. I was born and raised on the 3 lifting days with cardio days in between for a total of six days a week with one day off. No more. Two intense lifting days a week, well separated with each other. I do aerobic fitness training between lifting days using an ironman heartrate monitor, specifically to widen my range of aerobic fat-burning capacity.Read more ›
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.Read more ›
Most Recent Customer Reviews
This is the one I keep coming back to. Just like every other person who exercises frequently - particularly weight training fans - I am often guilty of switching programs like... Read morePublished 2 days ago by Ken Gleason
Ignore bad reviews. If you try your best to pick this book apart and find inconsistencies, I'm sure you'll be able to find something to complain about. Read morePublished 2 months ago by Vincent Torsell
I've done this program and the new rules of lifting for women twice now. If you stick with it you will see quick and steady results. Read morePublished 4 months ago by Amy M. Cataldo
Wide range of knowledge with experiments/tests cited to back up his opinions. Also, he enjoys the skeptical reader which is a major plus imo. Very sarcastic... Read morePublished 4 months ago by John
Best book on lifting according to my husband who is a regular gym client and who also has been asked to instruct Body Combat classes. Read morePublished 4 months ago by Diane
If you want to learn how to lift the right way (whether for mass, trimming, or strength), there is no better guidebook than this one. Read morePublished 4 months ago by Caboose
Very insightful and changed the way I approached my workouts--hope it will deliver resultsPublished 6 months ago by Amazon Customer
I've been using this book for over a year.
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). Read more