The New Rules of Lifting Supercharged: Ten All-New Muscle-Building Programs for Men and Women

by Lou Schuler, Alwyn Cosgrove

This supercharged new edition of the super-effective weightlifting exercise program features all-new workouts to build maximum strength Lou Schuler and Alwyn Cosgrove’s The New Rules of Lifting, The New Rules of Lifting for Women, and The New Rules of Lifting for Abs have revolutionized how people lift weights. The New Rules of Lifting Supercharged is a total reboot of the weightlifting workout book that launched the series in 2006, packing even more power on every page. Featuring ten completely new workouts for both women and men, Supercharged emphasizes four major movements that do the most to change the way your body looks, feels, and performs: squat, deadlift, push, and pull. In addition, Cosgrove’s updated total-body workout program improves core strength, mobility, flexibility, balance, endurance, and athleticism . . . all in just three hours a week of exercise. Another big change from the original New Rules of Lifting is a self-customized workout system. Readers can choose their own exercises from a menu for each movement category, allowing beginner and advanced lifters to get tremendous results from the same basic plan. Each workout ends with a “finisher”—five to ten minutes of fun but high-effort drills such as complexes, intervals, and density training, with the choice of the reader’s favorite exercises. The ultimate guide to total-body strengthening, this supercharged edition of The New Rules of Lifting will lift readers to stratospheric results.

Genres: Fitness, Nonfiction, Health

368 pages, Hardcover

First published December 27, 2012

Reviews

[Danielle · Rating 5 out of 5]

I read this book just a few months after first reading NROL for Women, and this book gave me a lot of the information that I felt was lacking in that one. I have read some reviews saying that it isn't that different from NROL for Life, but I never read that one and I probably would never have picked it up. This book has a lot better advice for someone new to lifting, as compared to NROL for Women. I like that you can customize the workouts and choose the exercises that make most sense, as long as they fall within the general guidelines. I think the guidance for choosing different exercises is key.

I have lifted in the past, but never for more than a few months of time (usually in the off-season for my sport, rowing) and I always just did exactly what the coach told me to do. I never really understood what I was doing and I didn't think too much about it: I don't think I got a lot out of it, as a result. This book requires you to really read through it and think and make notes. It can be a bit intimidating because it feels like taking a college-level course before you can actually put it to use in the gym. But I think it will be worthwhile.

The Basic Training workouts are harder for me than Stage 1 in NROL for Women, though the individual exercises are more do-able. I think the workouts are partly harder because I understand better what I am supposed to be doing and what I am getting out of them- I am lifting more weight (in most cases) with better form.

Unfortunately I haven't done too many workouts from this book yet, due to a variety of factors out of my control (being sick and having a toddler who refuses to sleep at night). But I'm looking forward to being a regular at the gym again, and I'm going to stick to my NROL Supercharged workouts.

One thing I did not like about this book is that it sometimes has a silly or arrogant writing style. But it does not take away from the excellent information, so I'm not holding it against the book in my rating.

[Marnie · Rating 4 out of 5]

I've been doing workouts from this book for a couple months, now. I had completed all the workouts from The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess and, overall, I was happy with the results. I had some complaints, but I felt like the programs gave a good overall workout in a reasonable amount of time each week. It never felt like too much to schedule into my life and getting to the point where I could do unassisted chin-ups was really rewarding.

I picked up Supercharged, read it cover to cover over a few nights. This book changes course a bit from Lifting for Women. Instead of set programs, there are categories of exercises and programs telling you what category of exercise to work and the number of sets and reps. You start with a basic exercise and increase the challenge as needed. I was glad to see this book didn't have a diet section, nor a focus on supplements and shakes. I'm not sure if that's something the author felt was necessary for a book aimed specifically at women but the reason I work out is so I can eat food I like, not follow some soul sucking bland diet.

A lot of the more advanced versions of exercises require some really specialized equipment, and the author makes a point, early on, that this book is really intended for people with access to a professional gym, but at this stage in the programs, I'm not having trouble finding challenging exercises for each workout. I may hit a wall later on, but right now, it's working for me.

My big complaint about this book is the organization of it. It isn't bad, but in Lifting for Women, the workouts included page numbers for where you could find each exercise. Neither the workout templates nor the sample workouts list any page numbers for the exercises and there have been several times when the exercises listed have not been in the index, so I'm spending time flipping through entire chapters, trying to find the exercise I'm supposed to do. Other than that, I don't have much to complain about. I'll be keeping at it unless I hit a point where I feel like these workouts aren't a good fit for me. In theory, this book lays out plans that should be usable long after I complete the sample workouts, but if I'm no longer challenged by the workouts that can be done with my available equipment, I'll have to find other options.

[Lauren · Rating 5 out of 5]

A quality upgrade from the New Rules for Women that I read a few years ago. This book included more information on form and routines, and explained the types of movements and the natural levels of progression. Highly recommended if you are looking to bring some more strength training into your activities.

[Sarah Clement · Rating 5 out of 5]

This is the 3rd book I have read in this series, and thus the third time I have undertaken the training programmes provided by Schuler and Cosgrove. This one does not disappoint, and all three (New Rules of Lifting for Women, Strong, and Supercharged) are among my very favourite strength training books. They provide excellent value for money (you get about a year of programming for a very small price - and if you work out at home like I do, that means you are barely spending on your strength training whilst getting excellent results.) I really enjoy the philosophy underpinning this book, particularly the templates, which I imagine would frustrate some readers. Instead of telling you which exercises to select, this book gives you a template of different categories of exercises (e.g. Power, Core, Push, Pull, Hinge, Squat, Single leg, etc) and options to use for each exercise based on the level you are at. This makes it not only good for beginners and advanced lifters alike, but it gives you the tools to independently continue with your own programming, using the approach outlined in the book and tweaking it for your own needs. At a time when every other Instagram "fitness expert" and YouTube fitness celebrity are pimping their expensive 8 and 12 weeks programming and promising other worldly results, the value for money you get with this series and the very honest, pragmatic tone of the authors - who are far more experienced and qualified than aforementioned internet celebs - is so refreshing and welcome. I have been lifting weights for 23 years, and I still learn something every time I pick up one of their books and undertake their programmes. And I have never found their programmes too easy or too difficult, provided I actually follow their advice and focus on tailoring the workouts to me. I highly recommend this book to anyone who is interested in improving their health, performance, or overall fitness. It is not just for bros who want to get swole - it's about getting fit for life. It is best for those with a gym membership or (like me) a decently stocked home gym. I have barbells, adjustable dumbbells, a pullup bar, resistance bands, suspension trainer system, squat rack, and bench, and you will need all of those things to do the workouts, especially at the intermediate or advanced level.

[Mindy · Rating 4 out of 5]

I enjoyed this book overall. It was very “readable” in that I found the tone engaging enough and I took away a bunch of helpful tips, like recognizing that certain exercises may not be as useful as once thought (hello barbell bench presses) or may overwork one muscle while supposedly training another (my triceps never feel very activated during dips but they kill my shoulders). I think this would’ve been most helpful to read when I first started training. I’ve gotten used to putting together my own routines and most of what he suggests aren’t things I’ve done before- like his very specific RAMP warmup, or putting core-focused work at the beginning of the workout before any lifting. I have yet to take one of his full programs and try to attempt it, and I’m not certain that I will try anything 100% by the book. At this point, I aim to take a lot of the info and incorporate aspects into programs I’m already comfortable with.

The only complaint I have is not one that the authors could do much about. They’re men and they’re writing primarily for men. They don’t have anything in this book that is specific to women who lift, even though the cover says it’s meant for both men and women. For women “of a certain age” there are hormonal factors that affect what does or does not work for our bodies in terms of building strength and losing fat. These guys don’t include these kinds of things in their training programs. The book is still a useful tool, but women may want to supplement their knowledge with more specific advice for their stage of life.

[Kate · Rating 4 out of 5]

I read NROL for Women over a decade ago when got super into lifting and remember thinking it was pretty solid and had good advice. I recently joined a gym again after 5+ years of not working out in a gym/with anything other than the few free weights I have at home and wanted to refresh my memory on some of the content. I decided to read this one instead and after picking it up from the library I realized I also read this back in the day, too. I had just forgotten.

Overall, it's a solid book. The advice is anatomically/physiologically accurate, and the workout programs are easy to follow and don't take an insane amount of time. I also appreciate the emphasis on compound and functional movements (squats vs leg extension and hamstring curl machines and exercises that recruit multiple muscle groups either as primary movers or as stabilizers, e.g., doing some exercises like cable rows standing instead of seated).

The photo walk throughs of each exercise + modifications/variations is helpful as well. In a world where there's a surplus of questionable workout advice on Instagram/TikTok/Youtube and workout programs that may or may not be scientifically sound, this book is a good, simple resource.

[Mike Cheng · Rating 3 out of 5]

This is the fifth book in the New Rules of Lifting (NROL) series, and imo this one genuinely seeks to correct less than ideal advices from the original. The premise of the book is that fitness and adequate mobility require balanced muscles that are trained by 6 primary movements: squat, hinge (formerly deadlift), push, pull, lunge, and single-leg stance. Various exercises are presented in ascending order of difficulty, and it is the job of the reader to create his/her own regiment by choosing one exercise for each movement like from an ala carte menu, with each day’s exercise to be comprised of: a warm up session; one to two core exercises; either power (e.g., cleans, snatches, KB swings) or a combination exercise; four to six strength exercises; brief metabolic training (e.g., HIIT); and stretching. The entire program is subdivided into 10 blocks: Basic Training I-IV; Hypertrophy I-III; and Strength & Power I-III, with each block consisting of 3-4 workouts per week and lasting for about one month. The book will probably seem elementary to most gym rats, but for me I think changing things up for at least a few months will benefit many advanced lifters.

[Dor Spitzer · Rating 4 out of 5]

Book review

A bit confusing but a great read. I enjoyed the first book’s ideas and programs. Hope to see new books and new information.

[David Handley · Rating 5 out of 5]

Fantastic comprehensive workout that can be tailored to the individual written by the best in the industry. My favorite workout book.

[Lauren Cox · Rating 5 out of 5]

Fantastic advice and a real game changer. Focuses on core strength and balance before pushing you to do lifts. Stresses proper form and pushing yourself out of doing only what you like.

[Nupur · Rating 4 out of 5]

A solid book for beginner and advanced lifters.

[Jenny · Rating 3 out of 5]

I read this book twice, skimming through it the first time and then starting over to read it more carefully and take notes.

I think this book is great for beginners who have access to a gym - so much of the workout depends upon weights (KB/DB/barbells) and equipment (TRX bands, boxes, benches, etc) that it would be hard to do at home. That being said, a lot of this echoes what I read in his earlier book, The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess with less of a focus on diet and more on how to build a program that will benefit you. This also felt more current and could talk about new ideas or theories that might have changed in the last decade.

This is essentially plugging and playing (take an exercise from the Hinge category, take an exercise from the Squat category, etc) but it's not super easy to look through and do in your head. There were a few times where things were confusedly worded (and I think there was a spot toward the end where he wrote "rest" when I think he meant "work"). This doesn't really work for me since I want to design programs for other people and I don't do just 2 sets of anything usually, but I think it's a great tool for the person who wants to start a program and stay committed to it. All of mainstays of a workout (deadlift, squat, push, pull and core) are what I do when designing workouts for my clients, so I think he's giving good and solid advice.

Schuler has a fun way of writing, a little self-depricating, although there were a few comments in the book that seemed a bit down on women. I can't remember what exactly he said but there was one comment about females that I didn't think had to be included. Of course, he has different audiences: one (mainly men) who want to add weight and another (usually females) that might want to strip off fat and add lean muscle.

I gave it three because I can't say that I learned a lot of new stuff in this, although it confirmed much of what I knew already, and it's always good to review or get new wording on various moves or exercise patterns.

[Jamie · Rating 4 out of 5]

Ideal for someone who has some experience with weights--I used to do Body Pump, for instance. The routines are well-designed to get you going and help you stay motivated; they prescribe categories of exercises, and you swap in, for instance, a "hinge" exercise that fits your difficulty level and your program. As you progress, you get the satisfaction of going on to another program ("Basic Training II" or "Hypertrophy I" or whatnot) as well as trying more advanced exercises as your strength and form improve. After a couple weeks following my first program, I haven't developed any injuries and, indeed, my old injuries actually seem to have gotten better.

That said, the "rules" in the first section of the book seem like mostly padding, and parts of the book are confusing, like they're assuming you know something they never actually told you. Maybe that's because this is the fourth book of the series? I haven't read any of the others,and I think the original is out of date now. For a total newbie, it might be better to start with New Rules of Lifting for Life or New Rules of Lifting for Women (which I'm planning to read).

[Ellen · Rating 5 out of 5]

Okay, this book blew me away. The quantity and quality of the exercises is top-notch. The workouts are top-notch. The time frame is daunting, yet, but it is a program that you can get into for a long time and not get bored or plateau (unless you aren't appropriately upping your weights or exercise levels). I'm kind of pretty excited to do this route, although I'm not sure when that will happen. They don't really cover nutrition except in the final Q&A in the back, and that is pretty logical. In that section, Lou states that this is a training book and therefore doesn't really cover nutrition. If you do want better nutrition coverage, read the NROL4A or D2S, which cover nutrition a lot more. I initially got this book from the library, but this is definitely getting added to my arsenal.

[David · Rating 5 out of 5]

This book is billed as NROL 5.0, but it seems more like NROL 4.3 to me. Still, it is a major upgrade! The basic system remains the same as New Rules Of Lifting For Life in that the program assigns type of exercise, but lets the user select from a menu of exercises based on his or her ability level. (ie: squats might be assigned, but user can select from several types of squat ranging from a body weight squat for entry level lifters up to an overhead squat for very experienced lifters, all of the different squat types are described an illustrated.
But where NROL For Life only had three programs which you are supposed to repeat, NROL Supercharged adds another 7 programs for a total of ten. Excellent book, excellent programs, results guaranteed for those who are willing to work their butts off!

[Nelson Candelario jr. · Rating 5 out of 5]

If you are fan of either the authors or any of the previous books in the series, you will enjoy this update. I have only read one other book in the series (NROL for Abs), but I followed both authors for a long time. The programs and explanation in the book provide a great way to achieve you fitness goals and build some functional strength. My only complaint is that the programs can be somewhat complicated and daunting to understand. This could turn you off if you are a "get to the point" type of person.

[Brad · Rating 2 out of 5]

I am always interested in books about exercise and health in general. I enjoy getting new ideas for new workouts and reading up on the latest fitness research. I didn't find this book to have very many 'new' insights like the title suggests. It was kind of a disappointment. It seems geared towards people that are lifting for the first time or who haven't lifted in the past 10-20 years. And for those people, I am sure this would be a great book. I personally found it unsatisfying.

[Tony · Rating 5 out of 5]

I haven't read this one yet, but have read all the others. I agree with most of what he says, not all. One flaw is some of the exercises he recommends. Many are extremely difficult to learn. Romanian dead lifts are not for someone with a bad back. The best part of his books is the references he gives. His ideas on diet aren't my favorite. I'm a Paleo fan.

[Chris · Rating 5 out of 5]

Great for beginners and anyone who is new to lifting. I will be working through the programs.

[Skylar · Rating 5 out of 5]

Great book for someone looking to advance their knowledge of lifting, including progression of moves. Love how the book is organized (push, pull, hinge, etc). I highly recommend this book to men and women alike.

[Lacey · Rating 5 out of 5]

One of the best books for training on your own without a trainer. The programming is very good. It cuts out all the unnecessary movements so you maximize your time in the gym instead of wasting it on silly things like bicep curls and sit-ups. Love this book!

[copyeditcat · Rating 5 out of 5]

I've read most of Schuler's books. I love his writing, and I love his workouts (well, Alwyn's workouts). He's a breath of fresh air in the fitness world because he writes for everyday people—both men and women—who take lifting seriously and want to improve.

[David Harcourt · Rating 5 out of 5]

If you're not using the New Rules of Lifting, you're probably doing it wrong.

[Cel · Rating 5 out of 5]

love this book.

[Katalin · Rating 5 out of 5]

Great book, I really like the American-style in fitness books: direct, no-shit approach :)

[Cloay]

- available in SG NLB 613.713 (Bishan)