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Strong: Nine Workout Programs for Women to Burn Fat, Boost Metabolism, and Build Strength for Life Hardcover – November 10, 2015
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Praise for The New Rules of Lifting for Women:
“Cosgrove and Schuler’s groundbreaking program is based on the concept that a healthy, sculpted body is the result of your muscles working the way they were intended.”
“Lou Schuler has finally written a training book for me, and for all women. His expert advice, no-nonsense plans, and sense of humor are reassuring, motivating, and entertaining. I’m starting the program tomorrow!”
– Susan Kleiner, Ph.D., author of Power Eating and The Good Mood Diet
“The workouts in this book are unique, challenging, and extremely effective…be prepared to get into the best shape of your life!”
—Valerie Waters, celebrity trainer
About the Author
Lou Schuler is a National Magazine Award–winning journalist, a certified strength and conditioning specialist, and the author or coauthor of several popular books about diet and strength training. He has worked as fitness editor at Men’s Fitness and fitness director at Men’s Health, and has contributed to a long list of magazines, including Men’s Journal, Fit Pregnancy, and Better Homes and Gardens. He lives in Allentown, Pennsylvania, with his wife and their three children.
Alwyn Cosgrove is co-owner, with his wife, Rachel, of Results Fitness in Newhall, California. He is a professional member of the National Academy of Sports Medicine and the American College of Sports Medicine, among other organizations, and is a frequent contributor to a variety of magazines, including Men’s Health and Men’s Fitness.
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Top Customer Reviews
In a nutshell: I am happy that I bought this book (hardcover version) and I highly recommend it. It’s worth it to buy it. If you are still unsure, hopefully your local library will have it or would order it so you can take it for a “test drive” at the gym.
"Strong" is easy to read, easy to understand, easy to visualize because of clear B&W photos with complete descriptions, and easy to utilize the methods given in phases and stages.
As I mentioned before, this book is not just about weights or weight lifting. I think it covers all the bases for physical fitness at most levels.
I am a new to Lou Schuler and Alwyn Cosgrove's works/books. I never read or purchased their other book that is referenced a few times in "Strong." I am also new to reading workout and weightlifting books, but I have read my fair share of magazine articles and online pieces on bodybuilding, weights, fitness, and nutrition. The majority of information from these soft resources has at times conflicted, changed seasonally, and usually was not comprehensive enough.
I appreciated Lou Schuler's references to the former book and the updates on Alwyn Cosgrove's past work and the reasons for the changes. I really liked that they have followed up with research while improving their workout methods and information.
There are 4 parts to the book, but for me it’s like more like 2 main parts- the Theory (Parts 1 and 2 on nutrition, research, the schedule stages, and how it works) and the Application (Part 3 where the exercises are shown). Part 4 contains supplemental information- that is always useful.
The beginning chapters were a confirmation that I was not out in left field with my understanding of the subjects: strength in women (do not fear it), training muscles and eating right with protein. The first part cleared the air and provided solid information, cutting through all the clutter that one will pick up when “going through the rabbit hole” of information on the internet, as Lou Schuler mentioned about his own experience researching information.
Start at the beginning Phase one. It is the best advice no matter where you are at physically. Pages 52-53 have valid points explaining why.
In Part 1 and Part 2, I also learned new information that is so much more comprehensive than what I knew before such as R.A.M.P.: Range of motion, Activation of muscles, and Movement Preparation.
~Chapter 11 provides many opportunities for RAMP style warm-ups.
~Core Training is Chapter 12 – This is so important in so many ways for women.
~Chapter 13 and 14 is Strength Training with phases, stages, and interval training.
The book also provides excellent notes (at the back of the book organized by chapter and by section) for further reading on specific topics and for backing up the points made. Thus, if I am left wondering about something, I can drill down on that information and do my own research. The notes corroborate the writing and I like that further reading information is available.
The second part contains the methods to apply. It is important to know how and when to apply certain exercises in a routine, rather than wasting time “working out” without getting results or worse yet getting an injury. This guidance is like reading a personal trainer’s thoughts. The key information for me is the understanding of why to exercise a certain way and the knowledge of many options to mix up the workout routine.
Whatever I was doing before for fitness was not working the way I expected it. My workout consisted of cardio stepper and treadmill machines and the usual weight machine circuit 3- 5 days a week. My workouts were not giving me the best results. I was wondering if there is a better way as I lost motivation. I would stop for weeks at a time after going to the gym for weeks because I would get frustrated that I could not notice any significant changes. There was also workout boredom.
I admit it I am yo-yo exerciser. My ineffective workouts have frustrated me.
I realize that just because I have been doing something for a long time does not guarantee anything will come of it. I was passing time with ineffective exercising and I realized that it would not improve me the way I wanted to change for the better. I ended 2015 by abandoning what was not working, and accepting that I needed to learn and try something new, and improved. The workouts that have worked years ago for me was obviously not working any longer because I was not seeing results.
Doing more of the same ineffective stuff is not ever going to make it effective. I decided to go outside of my comfort zone. I wanted up to date solid information, not pseudo-science fitness with a celebrity face or fad-fitness. My researching books on Amazon lead me to buy this book to re-learn working-out.
In January 2016, I said to myself, "Let’s see what these books on women's body building are all about. Let's see if I will learn something new, different, and perhaps more in-depth than what I have been reading in magazine articles and stuff online."
I have not been disappointed. It is a great reference and guide and I recommend it.
My other big problem with the book is that the workout charts are not very well formatted. I would think the editor would be able to come up with something more creative that would take up fewer pages. The month-long section I am in requires 6 pages of workout charts to complete. Basically you alternate between two workouts and the only thing that changes is the number of reps and sets. The workout charts also don't have any page numbers to indicate where you can find directions for the exercise they are referring to. I have taken to locating the exercise and writing it directly on the chart myself to save myself time. Sometimes I want to refer to the directions again to ensure I am doing the lift correctly. It seems like another little editorial detail that would have been helpful.
Overall, I enjoy the book and I'm glad I bought it. I'm not sure it will be a long-term lifting companion, though.
Most Recent Customer Reviews
I went back to his Goddess book.