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The New Rules of Lifting for Abs: A Myth-Busting Fitness Plan for Men and Women who Want a Strong Core and a Pain-Free Back
In The New Rules of Lifting for Abs, Schuler and Cosgrove deliver more than the standard bunches-of-crunches approach to abdominal training. Although building those ab muscles is important-no question-Schuler and Cosgrove also help you understand that doing so is useless in isolation. That's why The New Rules of Lifting for Abs offers a full-spectrum conditioning system designed to get you stronger, leaner, more muscular, and more athletic. Within each workout, you'll get: * Dynamic warm-ups to help awaken and activate your muscles * Core training to build balanced stability, endurance, and strength in your abs, lower back, and hips. * Strength training to increase your strength, power, and muscle mass. * Metabolic work to burn fat and improve your overall conditioning. Debunking myths and focusing on the moves and techniques that burn fat, The New Rules of Lifting for Abs will have you shedding fat, building muscle, and showing off your lean, athletic midsection faster than you ever though possible.
304 pages, Paperback
First published December 16, 2010
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Displaying 1 - 22 of 22 reviews
March 16, 2012
I've been doing workouts from the first book in this series (The New Rules of Lifting), and they''ve helped enormously. This book has updated materials, and its workouts are designed for functional movements, and not just for building size and strength. The variations that Cosgrove gives all target the core and supporting muscles at least as much, or more, than the main muscle groups that you would ordinarily associate with an exercise.
For example, with a traditional squat, you load up a barbell with a ton of weight. You pick it up with the barbell behind your neck and resting on your shoulders. Then, keeping your back neutral, you bend your knees until the thighs are parallel to the floor and come back up. With this exercise, I could crank out the three sets of 12 reps with a load of 180+ pounds.
The first squat variation here does something different. Instead of balancing the barbell behind the neck, you hold it straight overhead with your arms extended. This makes the exercise much more a question of dynamic balance and shoulder flexibility, and much less a workout for the legs. I did it this way for the first time this week, and instead of using 180 pounds, I was reduced to two sets with 20 pounds and one set of 30 pounds.
And the surprising thing is that the workout was even harder than before. In fact it was way too hard for me. The next day, I felt good sore throughout the midsection, but it was an odd sort of soreness. When you do lots of ab work, ordinarily, you get sore on the outsde layers of muscle. Here, I was sore on the inside, almost like the way you feel in the early stages of food poisoning. And then the next day, the real soreness kicked in. I basically cramped and spasmed the entire day throughout my whole midsection, and ended up completely immobile. Now, I just feel like my midsection got severely beaten, but I'm getting slowly back to normal.
That doesn't sound like a recommendation for the book. I didn't think I had overdone it, but its obvious that my basic core muscles are even weaker than I thought. So I'm looking forward to going back to this program, but starting from scratch and using basically no weight at all to begin with. It's abundantly clear that this program really targets the muscles it says it does, and this little episode has made it even clearer that I need this kind of conditioning.
(As an aside, when I go to the gym, I see about 90% of the guys working with bicep curls and bench presses. Then some will do some lat pulldowns. Very few do any leg work at all. And core work is almost unheard of, and at best comes as an afterthought. For health and really good functional strength, I'm convinced that this is exactly backwards. Core work is probably the most important thing to do, followed by legs. Upper body work is mostly a question of vanity. I never thought I would start lifting weights again, but its helped me alot with some nagging injuries (especially my knees), and I think I will be OK so long as I focus more on being long and lean, and not worry at all about size.)
For example, with a traditional squat, you load up a barbell with a ton of weight. You pick it up with the barbell behind your neck and resting on your shoulders. Then, keeping your back neutral, you bend your knees until the thighs are parallel to the floor and come back up. With this exercise, I could crank out the three sets of 12 reps with a load of 180+ pounds.
The first squat variation here does something different. Instead of balancing the barbell behind the neck, you hold it straight overhead with your arms extended. This makes the exercise much more a question of dynamic balance and shoulder flexibility, and much less a workout for the legs. I did it this way for the first time this week, and instead of using 180 pounds, I was reduced to two sets with 20 pounds and one set of 30 pounds.
And the surprising thing is that the workout was even harder than before. In fact it was way too hard for me. The next day, I felt good sore throughout the midsection, but it was an odd sort of soreness. When you do lots of ab work, ordinarily, you get sore on the outsde layers of muscle. Here, I was sore on the inside, almost like the way you feel in the early stages of food poisoning. And then the next day, the real soreness kicked in. I basically cramped and spasmed the entire day throughout my whole midsection, and ended up completely immobile. Now, I just feel like my midsection got severely beaten, but I'm getting slowly back to normal.
That doesn't sound like a recommendation for the book. I didn't think I had overdone it, but its obvious that my basic core muscles are even weaker than I thought. So I'm looking forward to going back to this program, but starting from scratch and using basically no weight at all to begin with. It's abundantly clear that this program really targets the muscles it says it does, and this little episode has made it even clearer that I need this kind of conditioning.
(As an aside, when I go to the gym, I see about 90% of the guys working with bicep curls and bench presses. Then some will do some lat pulldowns. Very few do any leg work at all. And core work is almost unheard of, and at best comes as an afterthought. For health and really good functional strength, I'm convinced that this is exactly backwards. Core work is probably the most important thing to do, followed by legs. Upper body work is mostly a question of vanity. I never thought I would start lifting weights again, but its helped me alot with some nagging injuries (especially my knees), and I think I will be OK so long as I focus more on being long and lean, and not worry at all about size.)
September 1, 2011
I’ve purchased a number of books written by Lou Schuler, and have gleaned considerable insight from them (Men's Health Home Workout Bible: and Men's Health: Book of Muscle - The World's Most Complete Guide to Building Your Body are two of his very best; my wife and daughters use The New Rules of Lifting for Women). This is the first time I’ve been disappointed.
I’m nearly Schuler’s age, and a life-long lifter, so just about any variety on the usual push-pull workout motif is welcome. Schuler and Cosgrove give the resistance workout a serious re-think, but have either re-thought it too much, or not nearly enough. The workouts outlined in this book not only call for a wide variety of cables, rubber bands and other doo-dads, they also place a premium on available space. The “dynamic warm-up” alone, if followed to its ideal parameters, requires more room than you’re likely to stake out at your local YMCA, never mind house or apartment. Added to the inconvenience is the time factor: hour-long workouts, three times week, much of which will be devoted to static holds. I dozed off just reading about it.
The Schuler/Cosgrove theory is sound enough, but the program is too impractical — or “revolutionary,” if you prefer. Human musculature has evolved in dynamic response to gravity: it does not require yet another closet full of Fitness Industry tchotchkes for its maintenance/improvement. I’ll be tweaking my program a bit after reading this book, but not significantly enough to recommend a purchase.
If you’re a lifting dude dealing with midlife mobility issues my advice is this: stick to a basic free-weight Monday/Friday workout program, and do the manly thing: drop your Wednesday workout for a yoga class.
I’m nearly Schuler’s age, and a life-long lifter, so just about any variety on the usual push-pull workout motif is welcome. Schuler and Cosgrove give the resistance workout a serious re-think, but have either re-thought it too much, or not nearly enough. The workouts outlined in this book not only call for a wide variety of cables, rubber bands and other doo-dads, they also place a premium on available space. The “dynamic warm-up” alone, if followed to its ideal parameters, requires more room than you’re likely to stake out at your local YMCA, never mind house or apartment. Added to the inconvenience is the time factor: hour-long workouts, three times week, much of which will be devoted to static holds. I dozed off just reading about it.
The Schuler/Cosgrove theory is sound enough, but the program is too impractical — or “revolutionary,” if you prefer. Human musculature has evolved in dynamic response to gravity: it does not require yet another closet full of Fitness Industry tchotchkes for its maintenance/improvement. I’ll be tweaking my program a bit after reading this book, but not significantly enough to recommend a purchase.
If you’re a lifting dude dealing with midlife mobility issues my advice is this: stick to a basic free-weight Monday/Friday workout program, and do the manly thing: drop your Wednesday workout for a yoga class.
August 27, 2013
I think that this is Lou's best book yet in the NROL series. I have mass respect for a man that has little qualms about changing his ideas with the times. This book is a lot of common sense, backed up by a lot of science that is explained in laymen terms. Lou's voice is strong - witty, funny, smart, no-nonsense, informative, and endearing all at the same time.
The basics: stop doing crunches and ab work flat on your back - it damages your spine. Planks are the bomb, work up to dynamic core work that engage all your stabilizing muscles, basically everything you do is ab work.
The workouts: look insane. This is really the only drawback of the book is that it is MEGA intimidating. And it is also going to be a pain in the ass to do at my gym, which Lou acknowledges and offers a few alternatives for exercises to make it more accommodating for the big box gym set-up.
The diet: There isn't one. It's common sense, which I love. Don't be a moron, everything in moderation, consider nutrient timing if you are looking for more results, don't obsess.
The lifestyle: I think this was what really hit it home for me - he talked a lot about the modern day lifestyle: sitting at a desk, hunched over, watching tv, etc. Not only does it slow us down and jack up our posture, it isn't good for your brain. He's a huge proponent of moving more, even in everyday life. He'll even go as far to say that one of the upsides to drinking more water is that you have to get up to pee more frequently. In this book, he offers alternative schedules and rules of thumb for incorporating different types of workouts into your schedule which is fantastic. It could be anything from light walking in the evenings or playing on a sports team, or recreational running or cycling and everything in between. He explains the different activities toll on your body and appropriate rest times for each and how to work them into your weights workouts.
Overall, we have a winner. This is a solid fitness book and I know I will be highly recommending it to every gym rat I know and those that need the little extra push.
The basics: stop doing crunches and ab work flat on your back - it damages your spine. Planks are the bomb, work up to dynamic core work that engage all your stabilizing muscles, basically everything you do is ab work.
The workouts: look insane. This is really the only drawback of the book is that it is MEGA intimidating. And it is also going to be a pain in the ass to do at my gym, which Lou acknowledges and offers a few alternatives for exercises to make it more accommodating for the big box gym set-up.
The diet: There isn't one. It's common sense, which I love. Don't be a moron, everything in moderation, consider nutrient timing if you are looking for more results, don't obsess.
The lifestyle: I think this was what really hit it home for me - he talked a lot about the modern day lifestyle: sitting at a desk, hunched over, watching tv, etc. Not only does it slow us down and jack up our posture, it isn't good for your brain. He's a huge proponent of moving more, even in everyday life. He'll even go as far to say that one of the upsides to drinking more water is that you have to get up to pee more frequently. In this book, he offers alternative schedules and rules of thumb for incorporating different types of workouts into your schedule which is fantastic. It could be anything from light walking in the evenings or playing on a sports team, or recreational running or cycling and everything in between. He explains the different activities toll on your body and appropriate rest times for each and how to work them into your weights workouts.
Overall, we have a winner. This is a solid fitness book and I know I will be highly recommending it to every gym rat I know and those that need the little extra push.
May 4, 2012
I love Lou Schuler's writing. He's definitely knowledgeable, and I trust nearly everything he says, but he presents his information in a manner that's funny, light-hearted and incredibly engaging.
I already own The New Rules of Lifting and The New Rules of Lifting for Women, and when I discovered he had come out with a new book in the series it vaulted to the front of my to-read list.
This book does not disappoint, and to be honest, I had my doubts considering the title of the book. An entire book on lifting for your abs? How the hell could you write a book with that kind of title and not be endorsing spot-reduction (which anyone worth their salt knows is a very poor method to get nice abs)?
But instead, he emphasizes strengthening your entire core and getting a well-rounded workout. He touches on the importance of proper diet, of course, but does not delve into it to the same extent that he does in The New Rules of Lifting for Women.
He places much, much more emphasis on stretching, and I'm not sure how I feel about this. Stretching is important, of course, but he advises these huge stretching sessions that probably take up about a third of a person's workout, and if a person has limited use of time I'm not sure that's the best use of it. (Not sure does not mean I disagree, I've been lifting for 5 and a half years and I still can't make up my mind as to how much stretching is a good amount.)
Overall, an engaging and informative read.
I already own The New Rules of Lifting and The New Rules of Lifting for Women, and when I discovered he had come out with a new book in the series it vaulted to the front of my to-read list.
This book does not disappoint, and to be honest, I had my doubts considering the title of the book. An entire book on lifting for your abs? How the hell could you write a book with that kind of title and not be endorsing spot-reduction (which anyone worth their salt knows is a very poor method to get nice abs)?
But instead, he emphasizes strengthening your entire core and getting a well-rounded workout. He touches on the importance of proper diet, of course, but does not delve into it to the same extent that he does in The New Rules of Lifting for Women.
He places much, much more emphasis on stretching, and I'm not sure how I feel about this. Stretching is important, of course, but he advises these huge stretching sessions that probably take up about a third of a person's workout, and if a person has limited use of time I'm not sure that's the best use of it. (Not sure does not mean I disagree, I've been lifting for 5 and a half years and I still can't make up my mind as to how much stretching is a good amount.)
Overall, an engaging and informative read.
June 24, 2012
This book is certainly a different way of looking at weight training than most material that is out there (no crunches, 50 variations of planks). I liked the humorous, easy-to-read writing style, and I was impressed that the authors were willing to contradict what they had written earlier, citing newer research.
I think this book has a good variety of exercises to prevent workouts from becoming boring, but at the same time the workouts are so complicated I would have to bring the book with me to the gym in addition to keeping a log of exercises, sets, and reps ... I'm not to that level of commitment yet.
I think this book has a good variety of exercises to prevent workouts from becoming boring, but at the same time the workouts are so complicated I would have to bring the book with me to the gym in addition to keeping a log of exercises, sets, and reps ... I'm not to that level of commitment yet.
April 8, 2012
As usual, a good read from Schuler. In this update of the New Rules the focus turns to core strengthening and takes advantage of "the latest research". There is a lot of new information here and it is a fairly significant move from the monomaniacal focus on lifting of the previous books. I'm still working on the program from the New Rules of Lifting for Women but I will give this a whirl when I've finished just to keep things spicy.
The nutrition section doesn't really achieve anything new.
The nutrition section doesn't really achieve anything new.
June 1, 2013
This rating may change depending on whether or not I become Ryan Gosling.
June 6, 2014
This isn't a terrible workout or book, but I couldn't finish it. I was just bored out of my mind. I had to come back and revise my review. There are many better workouts on the market. Keep looking.
February 19, 2019
I don’t know, I guess I just don’t like the attitude of these guys. I’ve tried to read and like these books (did NROLFW years ago) and tried follow their advice, but I just can’t. They aren’t outright assholes. That’s there is something condescending in the tone that sets me off.
June 29, 2022
Not a fan
I liked the NROL series when I first picked back up lifting after a decade away, and they were fine for about 6 months. But I quickly moved past them. I am old (57) and these are basic even for me. If you're serious about getting in shape, there are much better options on an average YouTube channel such as Athlean-X, or Jeff Nippard.
I liked the NROL series when I first picked back up lifting after a decade away, and they were fine for about 6 months. But I quickly moved past them. I am old (57) and these are basic even for me. If you're serious about getting in shape, there are much better options on an average YouTube channel such as Athlean-X, or Jeff Nippard.
February 14, 2019
Everything sounds legit, we'll see once I put it in practice.
September 6, 2013
In human life, aesthetics and functionality often collide with purposeful design or mere accident. In the popular practice of fitness, the actual appearance of "six-pack" and its varietals are as designed as the clothes on fashion runways. Gym rats work at it endlessly, no fitness magazine would sell without some naked midriff . It has long been the "it" item in the gym.
The author told us that the appearance does not matter, and the hard-work of achieving such designed appearance is largely irrelevant to the actual function of our midriff. The classic drills of crunches are actually harmful to the overall balance and function of our bodies.
The abs is for us to stand straight, to move the whole sets of limbs and trunk with a rather delicately curved spine. Abs is to stabilize and neutralize external forces so we won't tumble over or break like a reed; it is not for a powerful crunch to make us into a human porcupine at the drop of hat.
Thus the philosophy of this book aligns nicely with functional training. The core would be developed along with the other activities but not for its own aesthetic appeals. There are a hundred or so variations on stability exercise varied along levels of difficulty.
I did not quite agree with the diet and nutritional segment of the book, but that is an individual preference and condition.
I subtract one star from perfection as I feel that it would be so much better if the anatomy charts can be more detailed and with key muscle labels. It is a shame that those usual discussions about muscles did not have chance to be shown on two single drawings (page 16 and 17). It is a missed opportunity.
The author told us that the appearance does not matter, and the hard-work of achieving such designed appearance is largely irrelevant to the actual function of our midriff. The classic drills of crunches are actually harmful to the overall balance and function of our bodies.
The abs is for us to stand straight, to move the whole sets of limbs and trunk with a rather delicately curved spine. Abs is to stabilize and neutralize external forces so we won't tumble over or break like a reed; it is not for a powerful crunch to make us into a human porcupine at the drop of hat.
Thus the philosophy of this book aligns nicely with functional training. The core would be developed along with the other activities but not for its own aesthetic appeals. There are a hundred or so variations on stability exercise varied along levels of difficulty.
I did not quite agree with the diet and nutritional segment of the book, but that is an individual preference and condition.
I subtract one star from perfection as I feel that it would be so much better if the anatomy charts can be more detailed and with key muscle labels. It is a shame that those usual discussions about muscles did not have chance to be shown on two single drawings (page 16 and 17). It is a missed opportunity.
February 13, 2011
This is an a really good book. The first few chapters give an excellent description of the way spine works and the musculature around it. Lou Schuler has a really readable, relaxed style of writing. He packs a lot of info in without making it sound like a textbook. The surprising thing about the first few chapters is the information showing how just about all our muscles are part of the 'core'. Anything that attaches to the pelvis, spine, and shoulders!
The middle part of the book describes, in detail, a progressive sytem of strengthening the core muscles in addition to a multistep warm up procedure that gets a body warmed up better than a few minutes on the treadmill or some other light activity. The exercise program has been developed by Alwyn Cosgrove, an established and highly regarded trainer. The exercise program is challenging. I can see easily spending years building up strength and going through the program with progressivley more difficult exercise alternatives which are described in the book.
The last part of the books talks a bit about nutrition and fueling the body. This book is not a cook book or really a 'food' book but the principles defined give a person a good place to start as well as reporting on some recent findings with respect to fats, proteins, and general health.
The middle part of the book describes, in detail, a progressive sytem of strengthening the core muscles in addition to a multistep warm up procedure that gets a body warmed up better than a few minutes on the treadmill or some other light activity. The exercise program has been developed by Alwyn Cosgrove, an established and highly regarded trainer. The exercise program is challenging. I can see easily spending years building up strength and going through the program with progressivley more difficult exercise alternatives which are described in the book.
The last part of the books talks a bit about nutrition and fueling the body. This book is not a cook book or really a 'food' book but the principles defined give a person a good place to start as well as reporting on some recent findings with respect to fats, proteins, and general health.
March 14, 2013
If you're familiar with the NROL system, this probably won't shock you too much. The authors discuss diet, exercise, rest. I must admit, I have mixed feelings about this book.
They mention they do not do back exercises because the back is worked on a daily basis when you hunch over, do your daily routine, etc. and that it's the abs that need work. I'm not sure I fully agree with this, having strained my back after lifting things that are too heavy or not warming up properly. But they do have some back exercises--just not as many as I had hoped for.
The only other book in this series I have is NROLW, so I can't say how this book measures up to the others. I notice that between this and Women is that it discusses TRX straps, which Women doesn't seem to.
My favorite part is that this book also has alternative suggestions if you don't have a lot of space and/or feel shy/anxious about doing certain moves. I certainly sometimes feel ridiculous if I'm doing a move for the first time (or if I'm out of practice!) so I appreciated that.
If you don't have any of the books in this series and want to focus on your abs, then it's probably not a bad pickup. Otherwise, if you're familiar with the New Rules, you might want to consider thumbing through this at the library or bookstore before deciding to buy.
They mention they do not do back exercises because the back is worked on a daily basis when you hunch over, do your daily routine, etc. and that it's the abs that need work. I'm not sure I fully agree with this, having strained my back after lifting things that are too heavy or not warming up properly. But they do have some back exercises--just not as many as I had hoped for.
The only other book in this series I have is NROLW, so I can't say how this book measures up to the others. I notice that between this and Women is that it discusses TRX straps, which Women doesn't seem to.
My favorite part is that this book also has alternative suggestions if you don't have a lot of space and/or feel shy/anxious about doing certain moves. I certainly sometimes feel ridiculous if I'm doing a move for the first time (or if I'm out of practice!) so I appreciated that.
If you don't have any of the books in this series and want to focus on your abs, then it's probably not a bad pickup. Otherwise, if you're familiar with the New Rules, you might want to consider thumbing through this at the library or bookstore before deciding to buy.
May 31, 2015
This program sounds great - the moves are periodized, with different levels of difficulty for everyone, and the nutrition just makes sense. You can do this program at whatever level you want, which makes it work for anyone. I'm so excited to start this next month.
I LOVED the fact that they advocate for doing daily activity and to join a sports team, if desired. I've been playing indoor soccer for the last five years and I cannot tell you how beneficial it has been to all facets of life, never mind the fact that its good for you!
I read NROLFW and started the program back in 2008, and it worked wonders. My advances were impressive, however, I simply got burnt out and quit before I even got through phase one. It seemed to drag on forever. Hopefully this isn't like that.
I LOVED the fact that they advocate for doing daily activity and to join a sports team, if desired. I've been playing indoor soccer for the last five years and I cannot tell you how beneficial it has been to all facets of life, never mind the fact that its good for you!
I read NROLFW and started the program back in 2008, and it worked wonders. My advances were impressive, however, I simply got burnt out and quit before I even got through phase one. It seemed to drag on forever. Hopefully this isn't like that.
February 3, 2011
And the latest book from Schuler & Cosgrove is in, and it's a big departure from the earlier two. There's a lot more balance work here, and some repudiation of earlier wisdom (no crunches, not even one) and some reiteration of sensible advice.
Talks about all sorts of tiny little muscles involved in keeping a body upright, and how to maximize your chances of staying so. Nicely done, as one expects from this team.
I think it's too much for me just now, I want to stick with the original book for at least a while before I go crazy ramping things up and doing one-armed planks while balanced on a bench and an exercise ball. But I'm planning to come back and re-read it later.
Talks about all sorts of tiny little muscles involved in keeping a body upright, and how to maximize your chances of staying so. Nicely done, as one expects from this team.
I think it's too much for me just now, I want to stick with the original book for at least a while before I go crazy ramping things up and doing one-armed planks while balanced on a bench and an exercise ball. But I'm planning to come back and re-read it later.
February 9, 2011
I love, love, love Lou Schuler's advice and attitudes about fitness and nutrition. I also enjoy his writing style a lot. I absorbed this book in less than three days. I can't wait to try Alwyn's workout.
February 8, 2013
MROL 3.0. Made up for the lack of core fitness work in NROL. Lifted this program for a year. Again, got great results. Everybody needs more core strength and this is a path to that that also provides a whole body workout.
February 10, 2011
I thought this book had some very good information. I am looking forward to doing these workouts after my surgery and recovery. I will update the review after I've done some of the workouts.
August 1, 2012
Easy to read and written for the beginner or seasoned lifter. Contains helpful workout programs. Provides a fresh perspective on fitness and lifting.
September 2, 2013
(4.5 stars) I much preferred this to the New Rules of Lifting for Women. The exercises were more in line with my goals, and I didn't find the writing as condescending.
March 24, 2016
All of Lou Schuler and Alwyn Cosgrove books are great. Full of current information.
Displaying 1 - 22 of 22 reviews