Im about half way through Schuler and Cosgroves "New Rules of Lifting" and id strongly recommend any newcomer to get it as soon as possible. even if you dont use the programs in the book the theories of, ideas, and generally attitude towards resistance work is eye opening.
i just have a few questions regarding the plans; generally (and i use the term loosely) there are 6 exercises in 3 supersets with the odd extra one at the end. using hypertrophy I as an example, there are two workouts, A is mostly upper body work, B is lower
however there i get a bit confused. i thought schuler praised the full body session workout? he also doesnt speak too fondly of upper/lower splits.
my current plan is this
1
Wide Pull Up
Squat
Bent Leg Deads
Bent Over Row
Incline Press
Pull Over to Fly
Shrug
Barbell Curl
Tri Pushdowns
2
Narrow Grip Pull Up
Lunge
Straight Leg Deads
Wide Grip Pull Downs
Shoulder Press
Face Down Fly (!)
Flat Press
Dips
21's
3
Wide Pull Up
Good Mornings
Front Squat
Seated Row
Front Raise
Decline Press
Push Ups
Dumbell Curl
Tri Extensions
Now im not saying this is anything like comparable to a pro trainers. but i set it out so to hit every muscle each session, ive been mixing the sets/reps up from 5x5 to 3x8 to 3x10. id switch this each week to do each set-rep across each workout.
im very much a false-periodized trainer (workout, learn something, improve workout, learn something else, change workout again) so the thought of a pre-designed plan is something id kill for. its just that new rules' workouts leave out some of my favourite exercises!!
so how flexible is this or is that a stupid idea? i also like to do oly lifts, snatch, clean and press and also 2 lots of 2 movements that mirror olys when you have to be a bit safer in a crowded gym. how would these fit in? im currently throwing them in at the start of my workouts in place of the generic deads, squats, shoulders etc and try to make sure i dont over train.
what experience does anyone have with new rules? even if you dont end up using it as a bible its still a balanced, worthwhile read that makes a lot of common sense; especially for the relatively inexperienced.
thanks to all
ben
i just have a few questions regarding the plans; generally (and i use the term loosely) there are 6 exercises in 3 supersets with the odd extra one at the end. using hypertrophy I as an example, there are two workouts, A is mostly upper body work, B is lower
however there i get a bit confused. i thought schuler praised the full body session workout? he also doesnt speak too fondly of upper/lower splits.
my current plan is this
1
Wide Pull Up
Squat
Bent Leg Deads
Bent Over Row
Incline Press
Pull Over to Fly
Shrug
Barbell Curl
Tri Pushdowns
2
Narrow Grip Pull Up
Lunge
Straight Leg Deads
Wide Grip Pull Downs
Shoulder Press
Face Down Fly (!)
Flat Press
Dips
21's
3
Wide Pull Up
Good Mornings
Front Squat
Seated Row
Front Raise
Decline Press
Push Ups
Dumbell Curl
Tri Extensions
Now im not saying this is anything like comparable to a pro trainers. but i set it out so to hit every muscle each session, ive been mixing the sets/reps up from 5x5 to 3x8 to 3x10. id switch this each week to do each set-rep across each workout.
im very much a false-periodized trainer (workout, learn something, improve workout, learn something else, change workout again) so the thought of a pre-designed plan is something id kill for. its just that new rules' workouts leave out some of my favourite exercises!!
so how flexible is this or is that a stupid idea? i also like to do oly lifts, snatch, clean and press and also 2 lots of 2 movements that mirror olys when you have to be a bit safer in a crowded gym. how would these fit in? im currently throwing them in at the start of my workouts in place of the generic deads, squats, shoulders etc and try to make sure i dont over train.
what experience does anyone have with new rules? even if you dont end up using it as a bible its still a balanced, worthwhile read that makes a lot of common sense; especially for the relatively inexperienced.
thanks to all
ben