The New Rules of Lifting: Six Basic Moves for Maximum Muscle [NOOK Book]

Overview

Ten unique programs for fat loss, muscle gain, and strength improvement for beginners and elite lifters.

Want to get more out of your workout and spend less time in the gym? Many guys devote so many hours to lifting weight yet end up with so little to show for it. In many cases, the problem is simple: They aren’t doing exercises based on the movements their bodies were designed to do. Six basic movements—the squat, deadlift, lunge, push, pull,...
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The New Rules of Lifting: Six Basic Moves for Maximum Muscle

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Overview

Ten unique programs for fat loss, muscle gain, and strength improvement for beginners and elite lifters.

Want to get more out of your workout and spend less time in the gym? Many guys devote so many hours to lifting weight yet end up with so little to show for it. In many cases, the problem is simple: They aren’t doing exercises based on the movements their bodies were designed to do. Six basic movements—the squat, deadlift, lunge, push, pull, and twist—use all of the body’s major muscles. And, more important, they use those muscles in coordinated action, the way they were designed to work.

The New Rules of Lifting, now in paperback and with more than one hundred photographs, gives you more than a year’s worth of workouts based on these six basic movements. Whether you’re a beginner, an experienced lifter looking for new challenges, or anything in between, you can mix and match the workouts to help you get bigger, stronger, and leaner. In addition, the comprehensive nutritional information provided makes The New Rules of Lifting a complete guide to reaching all your goals.

If you aren’t using The New Rules of Lifting, you aren’t getting the best possible results.


Read Lou Shuler's posts on the Penguin Blog.

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Product Details

  • ISBN-13: 9781101218495
  • Publisher: Penguin Group (USA)
  • Publication date: 12/29/2005
  • Sold by: Penguin Group
  • Format: eBook
  • Pages: 320
  • Sales rank: 453,068
  • File size: 2 MB

Meet the Author

Lou Schuler, editorial director for T-Nation.com, is a National Magazine Award-winning journalist, certified strength and conditioning specialist, and author or coauthor of several popular books about diet and strength training, including Testosterone Advantage Plan, Home Workout Bible, Book of Muscle, and The New Rules of Lifting. He lives in Allentown, Pennsylvania, with his wife and three children.

Lou Schuler, editorial director for T-Nation.com, is a National Magazine Award-winning journalist, certified strength and conditioning specialist, and author or coauthor of several popular books about diet and strength training, including Testosterone Advantage Plan, Home Workout Bible, Book of Muscle, and The New Rules of Lifting. He lives in Allentown, Pennsylvania, with his wife and three children.

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Read an Excerpt

The Exercises

Squat:

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.

Variations

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.

Front squat

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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Customer Reviews

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See All Sort by: Showing 1 – 20 of 32 Customer Reviews
  • Anonymous

    Posted November 7, 2009

    Great book, poor e-book quality

    After reading the hardcover version of this book, I decided that I liked it enough that I would purchase the e-book. My thinking was that the e-book was just more convenient; I could take read it at work or at the gym on my iPhone. However, the e-book is virtually useless, since the diagrams are very blurry and the tables are completely unreadable. I contacted B&N about this problem a month ago, and they told me that this is how they received the book from the publisher and there wasn't anything they could do, as there are no returns. Now, I've seen other versions of the e-book that are pretty clear quality, granted for a little more in cost. I would've given the book 4 or maybe even 5 stars, but the e-book version here is virutally worthless. I cannot emphasize enough to you, save your money do NOT buy the e-book from B&N!

    9 out of 9 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted February 8, 2011

    not recommend for the e-book

    the e-book is virtually useless, since the diagrams are very blurry and the tables are completely unreadable. I contacted B&N about this problem a month...(buy the book)

    4 out of 4 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted December 27, 2009

    more from this reviewer

    Very usefull for weight lift beginners

    This is the first book I read on fitness that inspired me to get into the Gym. Book is very well organized with a program very well defined; a no brainier. And most of all, achievable

    3 out of 3 people found this review helpful.

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  • Anonymous

    Posted December 9, 2012

    You may want to enlarge diagrams

    Double click should bring diagrams into separate winndow. Then you may pinch and zoom the picture. It is not the best quality but it becames readable.

    1 out of 1 people found this review helpful.

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  • Posted November 14, 2010

    more from this reviewer

    A great book for someone who wants one book to get you started, and keep you going, in your quest to started weight lifting.

    I read this book and learned the proper way to train. The great thing is the book offer you set programs from beginner, to advance lifter. You have a year worth of programs to keep you on a course. Great book...

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted June 12, 2006

    The good, the bad, and the ugly.

    I would use this book to add variety to my workouts, not to 're-define' basic strength training principles. Muscles get bigger and stronger by overloading them- it doesn't make a lick of difference whether its a single joint exercise (like bicep curls) or a compound one (like chins)- and the strength training research supports this (take the studies on isometrics and the quads which show increased strength and cross-sectional area on CT scans using just a single joint exercise-resisted leg extension). Anyway, the exercises are good for a change of pace, so I can go along with that. The only other beef I have is the recommendation to skip the back extension machine because it will blow a disc. Never seen that happen and in fact, its never been reported in any published study that I've ever read that has investigated the back machine- in fact, people get much better after using it. What I would avoid, however, are the exercises in the book that have you bend over while twisting (like the 'woodchopper' ex.). Its well known that bending plus twisting cranks on your lower lumbar discs and this type of motion has been demonstrated to herniate the lumbar discs in many studies. So all in all, I can recommend it for a change of pace, expect nothing magical, and just be safe.

    1 out of 1 people found this review helpful.

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  • Posted January 8, 2012

    Great Book - Simplifies Everything You Need to Know & Do for Men

    I've used this book, and the workouts in it for over FOUR YEARS, and haven't looked at any other workout since. This book is GREAT for those who don't know much about lifting and just want a basic, quick, introductory-level guide.

    I've had fantastic results working out just once to twice a week.

    Book discusses the basic principles of working out for men, including:

    -How to make your workouts as efficient as possible
    -What exercises are best for men, depending on age
    -How to pair your workouts with "clean eating"
    -Contains several workouts to choose from, depending on your age, relative fitness and goals, including break-in workout (for those who haven't liften in some time), fat loss, strength and hypertrophy (bulking up).

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted February 13, 2010

    Weight Lifting that suits your body

    An excellent introduction to overall principles of weight-lifting, the New Rules is oriented around basic moves we use in everyday life. It makes sense, and when you start the well-developed program, your body remembers what its like to be used well and have strength. Fun to read, easy to follow, and great to experience, I tell all my friends - and strangers - about it. Get off your butt America.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted September 7, 2007

    Very good book

    This book is amazing. I personally enjoyed what the authors tried to explain, and I thought most of it made perfect sense in term of every day use. The authors insist that weight lifting should focus on six basic movements 'squats, deadlifts, lunge, twist, pull, and push' since the movements coincide with everyday use 'such as getting up from bed to turning around'. The book tries to persuade readers to stay away from isolated exercises, and machines since these will limit the development of muscles overall. The book approaches in a real world sense and common sense, instead of a scientific approach that theoretically could produce something 'which a lot of other books I seen seem to aim for'. The authors even explain right down to a weekly plan. The book also contains a fairly good section on nutrition. I thought the section is very well written, and again focuses on real world experience as well as common sense. The author even explains various food types, and why it is good or bad. I thought it was excellent and very well informed. I recommended this for any beginner or novice who don't know what to believe in or what to do when it comes to fitness and nutrition. This book is a very good ground base, and I think once you master most of the things here, you can move on to bigger and better things.

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  • Anonymous

    Posted August 17, 2006

    I enjoyed it

    Its recommended that people who think there is no more exercises out there that they havent done. I especially liked the 'Balanced 1 arm row' where you just bend over without the use of a bench to do a 1 arm row. This really works well! Anyway, it brings a few new things but is a great refresher for the professionals.

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  • Anonymous

    Posted January 1, 2006

    Required reading!

    Having been in this industry for a long time, I have read hundreds of forgettable books on weight lifting. Not the case with the New Rules. As a personal trainer and club owner who has hired trainers for years, I have been disappointed with the basic knowledge of applicants. Now I have finally found a resource for my trainers to make sure that we are all philosophically on the same page. It is now required reading at my fitness center. It is the fastest way I know to get someone 'up to my level' in one book. It is very readable, even by a non-professional. Along with being informative, it is also funny at times, and very motivating. It's not just just recommended reading from me... It's required!

    Was this review helpful? Yes  No   Report this review
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    Posted January 26, 2010

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    Posted February 9, 2010

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    Posted December 22, 2010

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