Schuler Lou - The New Rules of Lifting Supercharged Deluxe

THENEW
RULES
OF LIFTING
SUPERCHARGED

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 Stephens Green, Dublin 2, Ireland (a division of Penguin Books Ltd) Penguin Group (Australia), 707 Collins Street, Melbourne, Victoria 3008, Australia (a division of Pearson Australia Group Pty Ltd) Penguin Books India Pvt Ltd, 11 Community Centre, Panchsheel Park, New Delhi110 017, India Penguin Group (NZ), 67 Apollo Drive, Rosedale, Auckland 0632, New Zealand (a division of Pearson New Zealand Ltd) Penguin Books (South Africa), Rosebank Office Park, 181 Jan Smuts Avenue, Parktown North 2193, South Africa Penguin China, B7 Jiaming Center, 27 East Third Ring Road North, Chaoyang District, Beijing 100020, China

Penguin Books Ltd, Registered Offices: 80 Strand, London WC2R 0RL, England

Copyright 2012 by Lou Schuler and Alwyn Cosgrove

Photographs 2012 by Michael Tedesco

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 supercharged : ten all-new muscle-building programs for men and women / Lou Schuler and Alwyn Cosgrove. Revised edition.
p cm.
ISBN: 9781101626252
1. Weight lifting. 2. Muscle strength. 3. Physical fitness. I. Cosgrove, Alwyn. I. Title.
GV546.3.S39 2012 2012039859
796.41dc23

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, Internet addresses, and other contact information 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.

Version_2

F IRST THANKS GO TO MY COAUTHOR , Alwyn Cosgrove, whose ten training programs are the main reason this book exists. His creative solutions to the problems we all face never cease to amaze me. The rest of our team has done the typically outstanding work weve come to depend on to make each New Rules of Lifting book better than it otherwise would be: Megan Newman and Gigi Campo at Avery; photographer Michael Tedesco and his assistants, Danelle Manthey and Matt Minor; Dan Ownes and Alli McKee, our ridiculously strong, knowledgeable, and cheerful models; Mike Cerimele, Chris Leavy, Brian Zarbatany, and the rest of the staff at Velocity Sports Performance and Steel Fitness Premier in Allentown, Pennsylvania, who are so generous with their time, equipment, and facilities for our photo shoots; and David Black, Gary Morris, and the rest of the staff at the David Black Agency.

As a journalist who struggles to understand the complexities of exercise and nutrition science, Im utterly dependent on and grateful to the experts who share their research and knowledge with someone who barely got through high school math and chemistry:

Brad Schoenfeld and Bret Contreras (exercise science)

Alan Aragon and Mike Roussell (nutrition)

Mike Nelson (current research)

Stuart Phillips and Rob Newton (who not only shared but also patiently explained their own studies to me)

Lonnie Lowery and Joey Antonio (all things protein)

Jon Fass and Shon Grosse (physical therapy)

Alwyn and I could write the greatest workout books in the history of Western literature, and no one would ever find out if it werent for the help of our friends in the media, who let potential readers know that our books, however much they fall short of the greatest standard, can help them reach their goals. Thanks to Adam Campbell, Nick Bromberg, Sean Hyson, Adam Bornstein, Pete Williams, Scott Quill, Jimmy Moore, Andrew Heffernan, Nate Green, and countless others who have helped us over the years. Thanks also to Jason Lengstorf and his Web design crew at CopterLabs.com.

Once again, Im grateful to my friends Roland Denzel and Chris Bathke for reviewing early chapters and offering valuable feedback (none of which included find another career, although with some of the earliest drafts it mightve been tempting to suggest). Same goes for Otto and Aoife Hammersmith, who design the free NROL training logs at werkit.com.

I couldnt do this without the support I receive from my wife, Kimberly Heinrichs, and our three children, who graciously wait until Im off deadline to pretend they need parental guidance.

I want to dedicate The New Rules of Lifting Supercharged to all my friends at jpfitness.com, including of course Jean-Paul Francoeur and, less obviously, John Gesselberty, whose grumpy enthusiasm for training inspires me. The friendship and respect I share with the JP Fitness community is the payoff for the paradox of long, sedentary hours at my desk to help others become more healthy and fit.

L.S.

I want to take this opportunity to thank all of you, the loyal NROL readers and followers, for supporting us five times over.

Lou Schuler: Thank you once again for continuing to believe in me and my ideas about fitness training. Thanks as usual to Adam Campbell, along with all the lecturers, coaches, authors, colleagues, and seminar hosts Ive learned from over the years. As Ive said before, my growth begins with your willingness to teach.

To Chris Poirier and the Perform Better team, thanks for the opportunity to share what we do at Results Fitness with trainers around the world. To Lee Burton, Michael Boyle, Gray Cook, Todd Durkin, Jason Ferruggia, Jim Wendler, Craig Ballantyne, and Mark Verstegen and the Athletes Performance team: Thank you all for the inspiration to improve each and every day.

Robert Dos Remedios, youre a friend and a solid professional. Ive learned so much from you. Thanks too for not hiring me all those years ago. It worked out well for both of us.

To Derek Campbell, my tae kwon do instructor and original mentor, and still the greatest coaching mind Ive been fortunate enough to learn under. Ive said many times that you changed the direction of my life, and I wont stop saying that I have no idea where I would be were it not for you. Im forever grateful for the life lessons you taught me. The entire coaching world should be studying you, so hurry up and get your book written.