The New Rules of Lifting Supercharged: Ten All-New Muscle-Building Programs for Men and Women


The New Rules of Lifting Supercharged: Ten All-New Muscle-Building Programs for Men and Women

This supercharged new edition of The New Rules of Lifting features all-new workouts to build maximum muscle in both men and women.
 
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 Abs have revolutionized how people lift weights. The New Rules of Lifting Supercharged is a total reboot of the weightlifting workout book that launched the series in 2006, packing even more power on every page.
 
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3 Comments/Reviews

  • Eric Pohl says:
    63 of 64 people found the following review helpful
    4.0 out of 5 stars
    Great update to the original NROL, December 28, 2012
    By 
    Eric Pohl (New York, NY) –
    (REAL NAME)
      

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    Just read the core of this book and I am now sketching out plans on how I am going to take it into the gym. As a fan of the original New Rules of Lifting, I think this is a very nice face lift. The main changes that I’ve noticed from the original is that many of the “why” questions that weren’t addressed have been tackled now. Lou Schuler goes into the specifics about why things work and tries to convince you why it would be beneficial to follow these programs.

    In the the original NROL, the reader was given lots of workouts that addressed your goals. In this refresh, the reader now has the ability to customize workouts to a much greater degree. Instead of being told “do a Bulgarian Split-Squat” for example, you can now choose to select from a group of exercises that you feel would be best suited for you, and incorporate that into your workout. Different exercises are ranked by varying difficulties, so you know what you’re getting into.

    Another change I like is that there is now a very detailed section about warm-up and cool-down. In the previous version, I was always at a loss about how to begin and end my workouts. This gives me a nice structure for developing my training regiment.

    While I haven’t yet tried out the new workouts presented here (but will do so in the next couple trips to the gym), I have great hopes for them. I will post an update after putting them to use. I loved the original NROL because it got me moving and working in a way that made a lot of sense. Instead of simply using the machines and doing bicep curls, the original book got me doing more work that really targeted my body as a whole and were much more effective and efficient than anything else I’ve tried. I’m looking forward to continuing to be the guy doing deadlifts and squats while everyone else in the weight room are doing curls, and having much better results.

    As a guy who lost 15% of my body fat using the original NROL, I’m really happy with this book. I was a little skeptical at first, since I didn’t know what they could address that wasn’t in the first book, but I really did find a lot of value in this version.

    This book is great for those who want to do strength training, but get utterly confused or intimidated when they walk into the free weights section of their gym.

    ~~~~~~~~~~~~~~~~~~~~~~~~
    UPDATE: February 2013
    ~~~~~~~~~~~~~~~~~~~~~~~~

    So I’ve just completed the first program in this book “Basic Training I” and this evening I’m going to do my first workout in the “Basic Training II” series. My experience so far has been very good. I find that following the program gives me a decent total body fitness routine that leaves my heart pumping and the sweat dripping. My one criticism so far is that using this book is very time-consuming. Designing my first program, with selecting my own exercises, took about 45 minutes. Then after the first week, I had to make some adjustments to which exercises I was using. It probably wasn’t until the third or fourth session that I felt like I had a routine that fit me well. Each workout also takes me a little over a hour in the gym to complete, so if you’re short on time, I could definitely see that you won’t get through everything you planned. Finally, two last minor criticisms are that I feel that the part of the programs dedicated to pure core training is a little sparse, but I adjusted by adding one or two extra exercises during my routine to that section. I also tried one of the variations recommended in the book, an exercise I’ve never done before, and ending up tweaking my knee a little bit performing “Cross Over Step Ups”. Knee tendons were sore for about a week, and I haven’t done the cross-over variation since. Live and Learn.

    Overall, I remain happy with this book, and maintain the 4* rating. I feel like I can definitely get solid workouts with these programs that are more geared towards my goals (higher-intensity exercise to lose fat, get leaner, and maintain muscle). They are fun, and the fact that you select your own exercises makes you feel like you have more control in your gym time. As a final note about the time-commitment, When I was planning my “Basic Training II” workouts, it took only about 15 min to map out everything since I was more experienced using the book.

    I still recommend this book if you are looking to get started in a new effective strength training regiment.

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  • Bjornstam says:
    6 of 6 people found the following review helpful
    5.0 out of 5 stars
    A response to the critics, and some suggestions., June 4, 2016
    By 
    Bjornstam (Michigan) –

    Verified Purchase(What’s this?)
    This review is from: The New Rules of Lifting Supercharged: Ten All-New Muscle-Building Programs for Men and Women (Paperback)
    I don’t own the earlier NROL books, so I can’t tell you how this one measures up to those. I wasn’t even going to write a review, seeing as how so many people have already told you how great this book is. But after reading all of the reviews, I decided I wanted to respond to the critics of this book, with their one and two star reviews. First, one reviewer alleged that the book is “dangerous” for beginners. I would like to respond that lifting weights poses risks for EVERYONE, whether the person is a “day one” beginner or a veteran competitor at a powerlifting competition. Ever read an interview with a powerlifter that doesn’t mention injuries? Those guys have been lifting for YEARS, and they get injured all the time – it’s part of the game. With that being said, the instructions in the book for certain movements in the book (e.g. squat, deadlift) are a bit “minimalist,” but they are a good starting point. A good idea would be to supplement the instructions in the book with some videos from good coaches and lifters. Startingstrength.com has a good library of instructional videos, Mark Bell’s supertraining06 channel on YouTube is terrific (“How to Skwaat”) and the Omar Isuf/Bryan Marshall video (“How to Properly High Bar Squat”) are all worth hours of your time. Better yet, find a CSCS or CPT in your town to coach you one-on-one if you have the time and resources. This book doesn’t claim to be a detailed resource for specific lifts – you have to be proactive and find that information on your own.

    The second major complaint I saw was that the workouts are “complex,” “complicated” or “confusing.” One guy even said he was “mentally drained” from following all the details. If you read on at least an eighth grade level, there will be nothing in this book you cannot figure out, but you DO actually have to read it. You will also need a log to track your weights and reps – lucky for us, some cool people have put together a set of logs for every workout in the book at werkit dot com. I just print them off and put them in a binder. I have never been confused or “mentally drained” by any workout in this book. You do have to take a little bit of time and plan the exercises you intend to perform, but I look forward to that activity, and it allows me to mix it up a bit if my workouts are feeling stale.

    Finally, I highly recommend that you buy this book, do the work, and take charge of your training. Think of the book as a starting point, not the end point. The warmup routine didn’t have some shoulder strength/mobility exercises I wanted, so I added them. The strength training programs didn’t have any specific grip or bicep work, so I added them. I’m old, and the interval/metabolic training was causing me to feel overtrained, so I subtracted them. I’m still getting terrific results, and I feel great. Best wishes, and lift hard.

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  • Damien D. Basey says:
    12 of 12 people found the following review helpful
    5.0 out of 5 stars
    This book is for the lifelong athlete and NOT the meat head bodybuilder, January 17, 2014
    By 
    Damien D. Basey
    (REAL NAME)
      

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    To give you a sense of my background, I’ve been a sports performance coach for several years where I was blessed to learn cutting edge science in developing human athleticism. I basically trained athletes of all ages how to get stronger, get faster, be more explosive, perform longer, and move more efficiently. The main components of those workouts I customized had injury prevention, functional strength and power, balance and coordination, flexibility, and core development at the heart if each session. Most of the things my clients did were comparable to what you would see behind the scenes of your favorite athlete’s training session and not so much at a 24 hour fitness. Alywn Cosgrove and Lou Schouler have developed a unique system that brings this style of training to the average every day office worker, busy mom, or aspiring athlete.

    Alywn and Lou explain repeatedly in the book that the traditional meat head (bodybuilder) will be underwhelmed by this book and he is right. Because the push and pull exercises in this book incorporate multi-joint and muscle movements, they require proper stabilization (stabilization is another word for core) and mobilization, so you will not be able to simply push or pull tons of weight as you would with a traditional bodybuilding program. As with all the previous books in the NROL series they include new science and updated research to support the program and have now introduced other effective and proven training tools like the Kettlebell and TRX suspension trainer.

    The RAMP portion of the book is what our coaches called the active dynamic warm up, which in my opinion is THE MOST important part of any training session that is often overlooked by most fitness enthusiasts. RAMP is a 10-15 minute corrective body maintenance and movement preparation session. The goal is not simply to just warm you up but also to prep your body for proper movement efficiency. The RAMP session basically looks more like a brief 10 minute dynamic yoga session than a goofy 5 minute run on a treadmill. Alwyn also incorporates metabolic training to top of your workouts that will have your body burning calories well into the day after you complete your workout.

    For those who swear by Crossfit as the new standard of training, I urge that you re-evaluate this stance. Most Crossfit gyms are not created equal when it comes to the coaching quality and philosophy and while there are some similarities with a few of the lifts you will see in this book, the goal isn’t to wipe you out and leave you feeling like you can’t get out of bed the next day like I see in Crossfit. If you can’t make it to your next session because your body is toast, then that isn’t a good workout in my opinion. It’s easy to make somebody puke with a workout. That’s not hard to do and doesn’t mean its quality training Crossfitters! I’ve seen so many people get hurt from poor coaching instruction and negligence in these fly by night fitness fads it makes me cringe when I hear people explain to me what they are doing. This book will show you how to safely progress through a series of exercises as they are labeled from the easiest intensity to the most difficult.

    If your goal is to look lean, sexy and strong while having the performance ability to play basketball at a high level well into your 30’s, 40’s or 50’s, or play with your kids without looking like an invalid, or even sit and stand without the aches and pains in your knees and joints, I highly recommend this book!

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