The New Rules of Lifting

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Author Lou Schuler and Alwyn Cosgrove
Language English
Publisher Avery
Publication Date December 26, 2008
Pages 320
ISBN 158333338X

The New Rules of Lifting: Six Basic Moves for Maximum Muscle is a 2008 book by Lou Schuler based on program design concepts from Alwyn Cosgrove.

Movements are based on the functional fitness philosophy and broken into six "useful" categories: push, pull, squat, deadlift, lunge, and twist. The movements are selected around the Big lift concept.

These movements are them combined into programs built around fat loss, hypertrophy, and strength.

Fat Loss Programs[edit]

Fat loss programs generally have a fast pace with higher repetitions and shorter rest periods. While Fat Loss I and Fat Loss II make use of supersets, the Fat Loss III program utilizes giant sets with four exercises in a row with no rest until the end.

Hypertrophy Programs[edit]

Hypertrophy programs usually utilize strict lifting tempo to create more time under tension.

Strength Programs[edit]

Strength programs use lower-repetition sets such as singles, triples, and sets of six to keep fatigue low and use much heavier weights.