By Lou Schuler, Alwyn Cosgrove
This supercharged new version of the hot principles of Lifting good points all-new exercises to construct greatest muscle in either males and women.
Lou Schuler and Alwyn Cosgrove’s the recent principles of Lifting, the recent ideas of Lifting for girls, and the hot principles of Lifting for Abs have revolutionized how humans raise weights. the hot principles of Lifting Supercharged is a complete reboot of the weightlifting exercise session publication that introduced the sequence in 2006, packing much more energy on each page.
Featuring ten thoroughly new exercises for either men and women, Supercharged emphasizes 4 significant events that do the main to alter the best way your physique seems to be, feels, and plays: squat, deadlift, push, and pull. additionally, Cosgrove’s up-to-date total-body exercise session application improves center power, mobility, flexibility, stability, patience, and athleticism . . . all in exactly 3 hours every week of exercise.
Another significant swap from the unique New ideas of Lifting is a self-customized exercise routine approach. Readers can pick out their very own routines from a menu for every circulation class, permitting newbie and complex lifters to get great effects from an analogous uncomplicated plan. each one exercise routine ends with a “finisher”—five to 10 mins of enjoyable yet high-effort drills reminiscent of complexes, durations, and density education, with the alternative of the reader’s favourite routines. the last word advisor to total-body strengthening, this supercharged variation of the hot ideas of Lifting will carry readers to stratospheric effects.
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Additional info for The New Rules of Lifting: Supercharged: Ten All-New Muscle-Building Programs for Men and Women
COM 29 101 WOs CHAP 2 8/14/07 5:04 PM C H A P T E R Page 30 T W O DELTS: DARREM’S WORKOUT TRINIDAD-BORN DARREM CHARLES HAS battled in the pro ranks since 1992, and the aesthetic veteran has six IFBB titles to his credit, including two Toronto Pro Invitational championships and the 2006 Atlantic City Pro trophy. Here’s how he grills his delts for maximum growth. ■ “Start your routine with presses, because they work a greater amount of muscle and you can use more weight for greater muscle stimulation,” Darrem explains.
Although the athlete is shown here using a raised box, it’s not necessary, as you can also easily do this exercise from the floor. COM 37 101 WOs CHAP 3 8/14/07 4:39 PM Page 38 CHAPTER THREE BACK: MIKE’S WORKOUT HAWAIIAN MIKE DRAGNA DOESN’T TAKE THE laid-back island-style approach to his back workout. This IFBB pro goes nose-to-the-grindstone with four moves designed to add slabs of thickness while carving in the topography-map detail coveted by bodybuilders (and anyone who wants a more impressive rear view).
Lower yourself until your opposite knee almost touches the floor, then push back off your lead foot, returning to the start position. Complete all repetitions on one side before switching to the other. 54 1 0 1 WO R KO U T S 101 WOs CHAP 4 8/23/07 11:43 AM Page 55 << LEG PRESS This exercise is described on page 50. Shawn also has a few more pointers for you to help you get it right. “I see a lot of people pressing on their knees with their hands to move the weight back up,” he says. ” He also recommends getting as full of a range of motion as you can without letting your lower back come off the pad — that’s a key point, however, because letting your lower back curl up puts you at risk for a lower back strain or injury.
The New Rules of Lifting: Supercharged: Ten All-New Muscle-Building Programs for Men and Women by Lou Schuler, Alwyn Cosgrove