E-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 arent 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 bodys 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 years worth of workouts based on these six basic movements. Whether youre 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.
E-Book Content
THE NEW RULES OF LIFTING THE NEW RULES OF LIFTING Six Basic Moves for Maximum Muscle Lou Schuler and Alwyn Cosgrove AV E RY 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