The New Rules of Lifting Supercharged Deluxe by Schuler, Lou -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Acknowledgments Contents

Deluxe Contents

Introduction

Video — Introduction from Lou (11:42)

Part 1 Welcome to the Club

1 Membership Has Its Drawbacks 2 The Six Movements You Need to Master 3 All Fitness Is Muscular Fitness

Part 2 Your Muscles, Yourself

4 Bigger Is Better 5 The Care and Feeding of Your Muscles 6 Let’s Get Small

Part 3 The System

7 How the Workouts Work 8 Squat

Video — Dumbbell Goblet Squat (0:17) Video — Front Squat (0:31) Video — Zercher Squat (0:29) Video — Offset Overhead Squat (0:18) Video — Back Squat (0:32)

9 Hinge

Video — Supine Hip Extension (0:18) Video — Supine Hip Extension with Leg Curl (0:23) Video — Romanian Deadlift (0:23) Video — Deadlift (0:29) Video — Deadlift Grip Sequence (0:31) Video — Sumo Deadlift (0:26)

10 Push

Video — Push-Up (0:15) Video — Push-Up with Hands Elevated (0:15) Video — Push-Up with Feet Elevated (0:13) Video — Push-Up with One Leg Elevated (0:19) Video — Jackknife Push-Up (0:17) Video — Band One-Arm Row to Chest Press (0:28) Video — T Push-Up with Weights (0:31)

11 Pull

Video — Inverted Row (0:18) Video — Chin-Up (0:21) Video — Chin-Up with Band (0:18)

12 Lunge

Video — Goblet Reverse Lunge (0:26) Video — Rear-Foot-Elevated Split Squat (0:23) Video — Bulgarian Split Squat (0:23)

13 Single-Leg Stance

Video — Sprinter Step-Up (0:18) Video — Single-Leg Romanian Deadlift (0:23) Video — Single-Leg Squat Off Step (0:18) Video — Pistol Squat (0:19) Video — Single-Leg Deadlift (0:17)

14 Core Training

Video — Swiss-ball Rollout (0:19) Video — Swiss-ball Mountain Climber (0:21) Video — Swiss-ball Jackknife (0:19) Video — Turkish Get-Up (0:21)

15 Combination and Power Exercises

Video — Squat and Press (0:19) Video — Push-Up with One-Arm Row (0:22) Video — Kettlebell Offset Squat and Press (0:22) Video — Jump Squat (0:16) Video — Two-Arm Kettlebell Swing (0:17) Video — Single-Arm Kettlebell Swing (0:32) Video — Explosive Push-Up (0:14) Video — Jump Shrug (0:14)

16 Metabolic Training

Video — Bear Crawl (0:14) Video — Barbell Complex (0:38) Video — High Pull (0:14) Video – Clean (0:20) Video – Pushpress (0:15)

17 RAMP It Up, Tone It Down

Video — Half-Kneeling Rotation (0:42) Video — Hip Raise (0:16) Video — Single-Leg Raise (0:21) Video — Spiderman Climb (0:20) Video — Spiderman Climb with Reach (0:26) Video — Squat to Stand (0:30) Video — Reverse Lunge with Reach (0:29) Video — Side Lunge with Touch (0:26) Video — Cossack Lunge (0:22) Video — High-Knee Run (0:12) Video — Carioca (0:13)

Part 4 The Programs

18 How to Train 19 Basic Training 20 Hypertrophy 21 Strength & Power 22 Sample Workouts

Part 5 The Postgame

23 You Know You Want to Ask

Appendix: The Rules Notes Index