Table Of Content

THE NEW RULES LIFTING OF THE NEW RULES LIFTING OF Six Basic Moves for Maximum Muscle Lou Schuler and Alwyn Cosgrove AVERY A MEMBER OF PENGUIN GROUP (USA) INC. NEW YORK AVERY 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), Cnr Airborne and Rosedale Roads, Albany, Auckland 1310, 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 © 2006 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 Most Avery books are available at special quantity discounts for bulk purchase for sales promotions, premiums, fund-raising, and educational needs. Special books or book excerpts also can be created to fit specific needs. For details, write Penguin Group (USA) Inc. Special Markets, 375 Hudson Street, New York, NY 10014. Library of Congress Cataloging-in-Publication Data Schuler, Lou. The new rules of lifting: six basic moves for maximum muscle / Lou Schuler and Alwyn Cosgrove. p. cm. Includes bibliographical references and index. ISBN: 1-4295-1312-8 1. Weight lifting. 2. Bodybuilding. 3. Muscle strength. I. Cosgrove, Alwyn. II. Title. GV546.3.S37 2005 2005053015 613.7'13—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 your physician. All matters regarding your 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. Acknowledgments I I could never offer enough thanks to the many strength coaches, trainers, re- searchers, and all-around gurus who taught me everything I know about exercise (and helped me unlearn what I thought I knew). At the top of the list is Alwyn Cos- grove, who has more creative and counterintuitive training ideas than anyone I’ve ever met. I also have to single out Mike Mejia, my coauthor and colleague for many years, who introduced me to Alwyn; and Stuart McGill, Ph.D., whose studies, lec- tures, and books (including Ultimate Back Fitness and Performance) inform almost every chapter of The New Rules of Lifting. Someday I’ll build a shrine to my agent, David Black, and to my editor, Megan Newman, a fellow lifter who was the first to see the potential in this project and worked so hard to make it happen. Thanks also to Rebecca Behan at Avery, Mark Cohen and Mike Caruso at Men’s Journal, Adam Campbell, John Williams, Jeremy Katz, Mitch Mandel, Susan Eugster, and Matt Neumaier. My wife, Kimberly Heinrichs, had to repeat the phrase, “Be quiet—Dad’s work- ing!” more than any human should have to utter any four-word sequence. If not for her, this book would be scheduled for release sometime in 2010. vi ACKNOWLEDGMENTS Last, I want to thank my older brother, G.O., who first got me hooked on lifting. He taught me that muscles are cool, and that hard work is life’s great equalizer. I still think muscles are cool and, although it took me a while, I eventually came around to the idea that good, hard, honest work beats the hell out of the alternatives. A life without excuses is truly the good life. L.S. Thank you to my coach, Derek Campbell—still, in my opinion, the greatest coach the world has ever seen—for being my mentor, my coach, and my friend. To all the athletes and clients who have trusted me with their bodies, thank you for believing in me. To my friends, colleagues, and teammates over the years, thank you for pushing me to new levels. Thanks to Lou Schuler, who first recognized my ideas on training and let me share them with the world via Men’s Health magazine. To the team at Results Fit- ness, thank you for allowing me to test my theories on you. Thanks to my dad, who taught me that you can do whatever you set your mind to. Thank you to Rachel—my wife, my life partner, and my soul mate—for believing in me more than anyone else. And thank you to my mum, who never got the chance to see the lessons she in- stilled in me take root and bear fruit. This book is for you. A.C. Contents Introduction: The Truth of the Matter ix PART 1 FACTS 1 What Your Personal Trainer Forgot to Tell You 3 2 Introducing the Big Six 13 3 The Building Blocks of Muscle 29 PART 2 TECHNIQUES 4 The Best Muscle-Building System for Almost Everybody 51 5 Warming Up 64 6 Flexibility 73 7 The Aerobics Myth 78 PART 3 EXERCISES 8 Squat 91 9 Deadlift 101 10 Lunge 118 11 Push 128 12 Pull 145 13 Twist 162 14 Combo Moves 179 PART 4 PROGRAMS 15 How to Choose the Right Program for You 191 16 Charting Your Progress 202 17 Break-In Program 207 18 Fat-Loss Programs 210 19 Hypertrophy Programs 220 20 Strength Programs 235 PART 5 NUTRITION 21 Weight Control Made Easy 253 22 Clean Eating 267 PART 6 LIFE 23 Long-Haul Lifting 285 Notes 287 Index 295