THE NEW RULES LIFTING OF Abs R O F A Myth-Busting Fitness Plan for Men and Women Who Want a Strong Core and a Pain-Free Back Lou Schuler and Alwyn Cosgrove AVERY A MEMBER OF PENGUIN GROUP (USA) INC. NEW YORK 9781583334133_NewRuleAbs_FM_p1-20.indd v 11/3/10 12:00 PM 9781583334133_NewRuleAbs_FM_p1-20.indd ii 11/3/10 12:00 PM THE NEW RULES LIFTING OF Abs R O F 9781583334133_NewRuleAbs_FM_p1-20.indd i 11/3/10 12:00 PM 9781583334133_NewRuleAbs_FM_p1-20.indd ii 11/3/10 12:00 PM other books by lou schuler and alwyn cosgrove The New Rules of Lifting: Six Basic Moves for Maximum Muscle The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess (with Cassandra Forsythe, M.S.) 9781583334133_NewRuleAbs_FM_p1-20.indd iii 11/3/10 12:00 PM 9781583334133_NewRuleAbs_FM_p1-20.indd iv 11/3/10 12:00 PM THE NEW RULES LIFTING OF Abs R O F A Myth-Busting Fitness Plan for Men and Women Who Want a Strong Core and a Pain-Free Back Lou Schuler and Alwyn Cosgrove AVERY A MEMBER OF PENGUIN GROUP (USA) INC. NEW YORK 9781583334133_NewRuleAbs_FM_p1-20.indd v 11/3/10 12:00 PM Published by the Penguin Group Penguin Group (USA) Inc., 375 Hudson Street, New York, New York 10014, USA • Penguin Group (Canada), 90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3, Canada (a division of Pearson Penguin Canada Inc.) • Penguin Books Ltd, 80 Strand, London WC2R 0RL, England • Penguin Ireland, 25 St Stephen’s Green, Dublin 2, Ireland (a division of Penguin Books Ltd) • Penguin Group (Australia), 250 Camberwell Road, Camberwell, Victoria 3124, Australia (a division of Pearson Australia Group Pty Ltd) • Penguin Books India Pvt Ltd, 11 Community Centre, Panchsheel Park, New Delhi–110 017, India • Penguin Group (NZ), 67 Apollo Drive, Rosedale, North Shore 0632, New Zealand (a division of Pearson New Zealand Ltd) • Penguin Books (South Africa) (Pty) Ltd, 24 Sturdee Avenue, Rosebank, Johannesburg 2196, South Africa Penguin Books Ltd, Registered Offices: 80 Strand, London WC2R 0RL, England Copyright © 2010 by Lou Schuler and Alwyn Cosgrove All rights reserved. No part of this book may be reproduced, scanned, or distributed in any printed or electronic form without permission. Please do not participate in or encourage piracy of copyrighted materials in violation of the authors’ rights. Purchase only authorized editions. Published simultaneously in Canada Illustrations on pages 16 and 17 are by Ines Fripp; they are taken from Human Anatomy for Art Students (1911). Library of Congress Cataloging-in-Publication Data Schuler, Lou. The new rules of lifting for abs : a myth-busting fitness plan for men and women who want a strong core and a pain-free back / Lou Schuler and Alwyn Cosgrove. p. cm. ISBN 1-101-49790-4 1. Weight lifting. 2. Abdominal exercises. 3. Muscle strength. I. Cosgrove, Alwyn. II. Title. GV546.3.S38 2010 2010029290 796.41—dc22 book design by tanya maiboroda Neither the publisher nor the authors are engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with a physician. All matters regarding health require medical supervision. Neither the authors nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book. While the authors have made every effort to provide accurate telephone numbers and Internet addresses at the time of publication, neither the publisher nor the authors assume any responsibility for errors, or for changes that occur after publication. Further, the publisher does not have any control over and does not assume any responsibility for author or third-party websites or their content. 9781583334133_NewRuleAbs_FM_p1-20.indd vi 11/3/10 12:00 PM Acknowledgments Every book I write is a synthesis of ideas from more coaches, scientists, and enthu siasts than I could ever remember, much less acknowledge. So I’ll start by expressing my gratitude to my coauthor, Alwyn Cosgrove, for his relentless pursuit of the best training methods, and for his willingness to translate those methods to this format so our readers can benefit. The workouts in The New Rules of Lifting for Abs aren’t exactly what you’d get if you were being coached by Alwyn or the trainers at Results Fitness, but they’re the next best thing. Second, I want to thank the readers of The New Rules of Lifting andThe New Rules of Lifting for Women. I’ve corresponded with thousands of you over the years, and the questions you ask and concerns you express are always the jumping-off point for each book I write. I’m lucky to work with the best colleagues a fitness author could possibly have: my editor, Megan Newman, along with Miriam Rich, and the rest of the team at Avery; my agent, David Black; publicist Gregg Stebben; and photographer Michael Tedesco, who deserves a special thanks for his role in this project. This is the most ambitious book we’ve done in the NROL series so far, in terms of the number of ex vii 9781583334133_NewRuleAbs_FM_p1-20.indd vii 11/3/10 12:00 PM viii ACKNOWLEDGMENTS ercises and the complexity involved in shooting them. Michael pulled together a true all-star team for the project, including assistants Michael Lorenzini and Danelle Man they and models Kim Strother and Joe Kavitski. Many thanks also go to the manage ment and trainers at Velocity Sports Performance and the Human Performance Center in Allentown, Pennsylvania: Jeff Hewlings, Mike Cerimele, Chris Leavy, and Brian Zarbatany, along with all the coaches, athletes, and clients who tolerated our disruptive presence with patience and good humor. Thanks also to Rob Milani at Perform Better for providing some of the equip ment you see in the photos, and to Karen Hatzigeorgiou (karenswhimsy.com) for the scans of the anatomical illustrations in Chapter 2. Finally, I want to thank Kimberly, my wife, who took on the role of caterer for the two-day shoot, in addition to the full-time job of wrangling our three children and running our household. This book is dedicated to Harrison, our firstborn, who had visible abs the day he arrived, and still has them now. —L.S. A special thanks has to go to Lou Schuler. About twelve years ago he met a young Scottish immigrant in New York who was working as a personal trainer, and he saw something that maybe no one else saw. Thank you for believing in me, and for all the opportunities that have since come my way because of you. To Adam Campbell: I’ll be forever grateful for the opportunities you gave me to communicate my ideas to more people than I ever could have reached on my own. To all the lecturers, coaches, authors, and seminar hosts I’ve learned from over the years: My growth has come, in part, from your willingness to teach. I’ll continue to pay it forward. To the Perform Better team, who gave me an opportunity to share what we do at Results Fitness with a wider audience: Thank you. To Derek Campbell, my original mentor: You changed the direction of my life. I want to be just like you when I grow up! To my family at Results Fitness: None of this is possible without you guys. I am by far the worst trainer at my own facility, and I’m very proud of that. To my mum: I hope you’re watching. To my dad and Derek, my brother: Thanks for being the base from which I launched. 9781583334133_NewRuleAbs_FM_p1-20.indd viii 11/3/10 12:00 PM
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