9781583334652

This supercharged new edition of the super-effective weightlifting exercise program features all-new workouts to build maximum strength Lou Schuler and Alwyn Cosgrove's The New Rules of Lifting, The New Rules of Lifting for Women, and The New Rules of Lifting for Abshave revolutionized how people lift. The New Rules of Lifting Superchargedis a total reboot of the weightlifting workout book that launched the series in 2006, packing even more power on every page. Featuring ten completely new workouts for both women and men, Superchargedemphasizes four major movements that do the most to change the way your body looks, feels, and performs: squat, deadlift, push, and pull. In addition, Cosgrove's updated total-body workout program improves core strength, mobility, flexibility, balance, endurance, and athleticism . . . all in just three hours a week of exercise. Another big change from the original New Rules of Liftingis a self-customized workout system. Readers can choose their own exercises from a menu for each movement category, allowing beginner and advanced lifters to get tremendous results from the same basic plan. Each workout ends with a "finisher"-five to ten minutes of fun but high-effort drills such as complexes, intervals, and density training, with the choice of the reader's favorite exercises. The ultimate guide to total-body strengthening, this supercharged edition of The New Rules of Liftingwill lift readers to stratospheric results.

Lou Schuler is a National Magazine Award–winning journalist, a certified strength and conditioning specialist, and the author of many top-selling fitness books. He lives in Allentown, Pennsylvania.
Alwyn Cosgrove is a veteran trainer and strength coach. He co-owns Results Fitness in Newhall, California.

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In the beginning, Alwyn Cosgrove and I wrote a book calledThe New Rules of Lifting. And it was good. Readers liked it, and they got outstanding results from Alwyn’s training programs. You wouldn’t be reading the fifth book in the series if the first one hadn’t helped lifters like you reach your goals.

But here’s the thing: Most lifters like you haven’t heard of Alwyn, or me, or the NROL series. Millions of men and women lift weights, either at home or in commercial gyms, but it’s hard to see much evidence to suggest they’re getting what they want from it, or what they could get from it.

Instead, I see all the same behaviors and practices that inspired us to launch the series in the first place.

I see paunchy middle-aged men block the dumbbell rack as they grind through set after set of every biceps exercise they remember fromFlexmagazine circa 1995, while avoiding the exercises that use the body’s biggest muscles in coordinated action, the movements that would do the most to build muscle, burn fat, and turn back the clock to the days when they looked more like a page fromMen’s HealththanCigar Aficionado.

I see apparently healthy women doing the beneficial exercises the men avoid—the squats, deadlifts, and rows—but with weights that wouldn’t challenge someone twice their age, with half their strength.

I see young lifters doing exercises that will turn them into old lifters, the moves most likely to cause injury and least likely to offer much benefit. I see older lifters doing half-baked versions of programs designed for young athletes or bodybuilders, only without any apparent sense of the mechanisms that would make such a program work.

It’s like they’ve all gotten the first half of the memo about the importance of strength training for health, fitness, and appearance. But somehow the rest of the memo—the part that explains what you need to do to get the results you want—got deleted. So, in a way, the NROL series is the second half of that memo.

Take the first New Rule of Lifting: “The best muscle-building exercises are the ones that use your muscles the way they’re designed to work.”

Or the third: “To build size, you must build strength.”

Or the twenty-third: “Results come from hard work.”

Or the forty-third: “You can’t protect your spine by doing exercises that damage it.”

Or the sixty-third: “You’re not a kid anymore. Don’t train like one.”