The New Rules of Lifting or The New High Intensity Training

The New Rules of Lifting

Author: Lou Schuler

A revolutionary method of weight lifting using today's science for maximum results.

In The New Rules of Lifting, fitness guru Lou Schuler and strength-training expert Alwyn Cosgrove boil down the most recent findings on weight lifting and fitness to create a program of workouts that focuses on the movements at which the body naturally excels. These six "real-life" movements-squat, bend, lunge, push, pull, and twist-compose three complete programs for three distinct goals: fat loss, muscle gain, and strength improvement.

At home or at the gym, these routines can be mixed and matched for a year's worth of workouts that will keep boredom at bay and lifters challenged long after most plans have called it quits. And while coordinated, useful muscles will always turn heads at the beach, they'll also help you live better and longer. Besides providing comprehensive workout programs, The New Rules of Lifting covers much-needed background on aspects of lifting that are often overlooked, like warming up, nutrition, and meal planning. Throughout, Schuler and Cosgrove debunk strength-training myths, troubleshoot dangerous pitfalls, and clearly illustrate moves with black-and-white photographs.

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The New High Intensity Training

Author: Ellington Darden

Certain to become the bible of HIT-the training that revolutionized lifting with shorter, far-more-intense workouts-this impassioned guide is the last word on how to achieve explosive growth safely, without steroids!

For many dedicated bodybuilders, the weight-lifting theories of Arthur Jones are gospel. It was Jones, the inventor of Nautilus exercise equipment, who first discovered that short, intense workouts could produce better results than the long, high-volume workouts then in vogue.

Even though research into Jones's methods has proved them correct, a number of high-profile strength coaches use HIT to train their athletes, and the bodybuilding magazine Ironman does HIT-based features every issue, there still are no major HIT books in stores. This new book-by champion bodybuilder, exercise researcher, and best-selling author Ellington Darden, who is a Jones disciple and friend-shows lifters how to apply the master's teachings, along with some new HIT concepts to achieve extraordinary results.

At the heart of the book is a complete, illustrated, six-month course for explosive growth. Exercise by exercise, workout by workout, the reader is shown precisely what to do, and perhaps even more important, what not to do. Charging that too many bodybuilders follow a more-is-better approach-too many exercises, too many sets, and too much frequency-and rely on steroids to compensate for depleted recovery ability, Darden shows why HIT, steroid-free and healthy, is the best way to safely build muscle. Finally, the exercise religion Arthur Jones founded, and Darden fine-tuned, has its bible.

Table of Contents:

	Needed now : another revolution
1	The Arthur Jones way	3
2	The blue monster and massive muscles	11
3	The youngest-ever Mr. America	20
4	HIT happens!	29
5	How HIT humbled Schwarzenegger	39
6	The anti-Arnold	47
7	Not your average plain-Zane arms	52
8	Military muscle	60
9	Mentoring the Mentzers	67
10	Intensity, form, and progression : getting your priorities straight	79
11	Duration, frequency, and order	86
12	Recovery, layoffs, sleep ... and the importance of saying no	92
13	The not-so-secret exercises	96
14	Basic routines for beginners and intermediates	130
15	Advanced techniques : push, pull, and surprise	137
16	Hips and thighs : shocking your strongest muscles	145
17	Calves : "work 'em as hard as your arms!"	149
18	Upper back : the positive effects of direct negatives	153
19	Shoulders and neck : how to dress for success	158
20	Chest : powerful pectorals	164
21	Upper arms : loading your guns	169
22	Forearms : bundles of steel cables	175
23	Waist : etching a six-pack	180
24	"Do the opposite!" : turning bodybuilding right side up	189
25	Phase I, getting lean : a 2-week quick start	193
26	Phase II, loading and packing : volumizing with creatine	198
27	Phase III, progressive training : adding calories and a little SuperSlow	204
28	Phase IV, customized workouts : mixing, matching, and maxing	208
29	The HIT squad : addressing criticism	217
30	HIT bits : smoothing rough edges	225
31	"I would've trained less" : Arthur Jones looks back	232