Lou Schuler - The New Rules of Lifting For Abs PDF

THE NEW
RULES
OF LIFTING
FOR
Abs
,
.
notabenoid.com,
,
.
:
: Natasha_, SilentStranger, JackOfShadows1, EvgeniaR, Staryj1973,
Mixa83, senorit, rGradeStd, moshitamoru, flint_fit, pro6ka, Usher, aleks_kuznecov,
madan, Arvendeyl.
, : Natasha_, EvgeniaR,
vanoivanov.
9781583334133_NewRuleAbs_FM_p1-20.indd i 11/3/10 12:00 PM

9781583334133_NewRuleAbs_FM_p1-20.indd ii 11/3/10 12:00 PM
other books by lou schuler and alwyn cosgrove
The New Rules of Lifting:
Six Basic Moves for Maximum Muscle
The New Rules of Lifting for Women:
Lift Like a Man, Look Like a Goddess
(with Cassandra Forsythe, M.S.)
9781583334133_NewRuleAbs_FM_p1-20.indd iii 11/3/10 12:00 PM

9781583334133_NewRuleAbs_FM_p1-20.indd iv 11/3/10 12:00 PM
THE NEW
RULES
OF LIFTING
FOR
Abs
A Myth-Busting Fitness Plan for
Men and Women Who Want a Strong
Core and a Pain-Free Back
Lou Schuler and Alwyn Cosgrove
AV E RY
A MEMBER OF PENGUIN GROUP (USA) INC.
NEW YORK
9781583334133_NewRuleAbs_FM_p1-20.indd v 11/3/10 12:00 PM

9781583334133_NewRuleAbs_FM_p1-20.indd vi 11/3/10 12:00 PM
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9781583334133_NewRuleAbs_FM_p1-20.indd vii 11/3/10 12:00 PM

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Index 275
9781583334133_NewRuleAbs_FM_p1-20.indd xii 11/3/10 12:00 PM

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Exercise Sets Reps Rest (seconds)

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Phase: One Workout: A

Exercise Sets Reps or time Set # Rest
1 2 3 4 5 6
Core training: stabilization
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1b: side plank 2 30–45s 40s 30s 45–60 s
Strength
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elevated (DB)
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machine)
2a: Romanian deadlift (barbell) 2–3 12 95/12 95/12 95/10 45–60 s
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Exercise Reps/distance
Bent-over thoracic extension and rotation 10 each direction
Squat to stand 5
Forward/backward jump 10 each direction
Crossover walking toe touch 10–20 yards
Lateral jump 10 each direction
Lateral cross-behind lunge 10–20 yards each direction
Seal jack 10
Reverse inchworm 5
Forward-backward hop 10 each direction, each leg
Curtsy lunge 10 each direction
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Straight-leg run 10–20 yards, repeated once
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Butt kick 10–20 yards, repeated once
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120
WORKOUT A
Core: Stabilization
Exercise Sets Duration Rest
(seconds) (seconds)
1a: Plank 2 60–90 45–60
1b: Side plank 2 (each side) 30–45 45–60
For exercise descriptions, see Chapter 5.
Strength
Exercise Sets Reps Rest
(seconds)
1a: Split squat, front foot elevated 2–3 12 (each leg) 45–60
1b: Inverted row 2–3 12 45–60
2a: Romanian deadlift 2–3 12 45–60
2b: Push-up 2–3 12 45–60
WORKOUT B
Core: Stabilization
Exercise Sets Duration Rest
(seconds) (seconds)
1: Anti-rotation static hold 2 30 (each side) 45–60
2: Elevated plank 10 10 NA*
3: Elevated side plank 5 10 (each side) NA*
*Relax for a second or two between sets, and a minute between exercises.
Strength
(seconds)
1a: DB Single Leg Romanian Deadlift 2–3 12 (each leg) 45–60
1b: DB Alternating Shoulders Press 2–3 12 45–60
2a: Overhead Squat 2–3 12 45–60
2b: Cable Kneeling Pull-down 2–3 12 45–60

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3: Cable half-kneeling chop 1 10–12 (each side)† 60–90
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1a: Dumbbell split squat 3–4 8 (each leg) 60–90
1b: Dumbbell two-point row 3–4 8 (each arm) 60–90
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Core: Dynamic Stabilization
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1: Front plank and pulldown 1 10–12 (each arm) 60–90
2: Side plank and row 1 10–12 (each arm) 60–90
3: Swiss-ball jackknife 1 10–12 60–90
4: Cable kneeling cross-body lift 1 10–12 (each side) 60–90
Strength
(seconds)
1a: Dumbbell step-up 3–4 8 (each leg) 60–90
1b: Dumbbell one-arm push press 3–4 8 (each arm) 60–90
2a: Dumbbell offloaded front squat 2* 8 60–90
2b: Mixed-grip chin-up 2† 8 60–90
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Week 2 Workout B + deadlift Workout A + front squat Workout B + shoulder press
Week 3 Workout A + chin-up Workout B + deadlift Workout A + front squat
Week 4 Workout B + shoulder press Workout A + chin-up Workout B + deadlift
Week 5 Workout A + front squat Workout B + shoulder press Workout A + chin-up
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2: Suitcase deadlift + lateral step-up 2 5 (each side) 60–90
3: Cable anti-rotation reverse lunge with chop 2 8–10 (each side) 60–90

: 165
Power
(seconds)
1: Jump shrug 60–90
Week 1 3 5
Week 2 4 4
Week 3 5 3
Week 4* 3 5
2: Medicine-ball slam (if possible) 60–90
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1b: Dumbbell plank row AMAP 6 (each arm) ALAP
2a: Dumbbell single-leg deadlift with foot on weight plate AMAP 6 (each leg) ALAP
2b: Dumbbell chest press on partial bench AMAP 6 (each arm) ALAP
AMAP: as many as possible in 10 minutes
ALAP: as little as possible
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Core: Integrated Stabilization
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1: Alligator drag (optional)* 2 10–20 yards 60–90
2: Dumbbell offset farmer’s walk 2 10–20 yards 60–90
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3: Two-Dumbbell offloaded farmer’s walk or squat 2 10–20 yards 60–90
(or)
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*You can skip this one if you don’t have a space to do it at your gym, or if you have social anxiety about doing such an
odd-looking exercise in front of others. But it’s such a great exercise—and surprisingly fun to do—that I recommend
doing it at home if you can’t bring yourself to try it at the gym.
Power
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1: Jump squat 60–90
Week 1 3 5
Week 2 4 4
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2: Medicine-ball push-pass (if possible) 60–90
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Week 2 4 4
Week 3 5 3
Week 4* 3 5
*Use same weight as used in week 2.
(For explanation of what we mean by a “week,” see Workout A.)

: 167
Strength
(seconds)
1a: Dumbbell reverse lunge with offset loading AMAP 6 (each leg) ALAP
1b: Dumbbell incline bench press AMAP 6 ALAP
2a: Dumbbell one-and-a-quarter squat with heels on weight plate AMAP 6 (each leg) ALAP
2b: Close-grip chin-up AMAP 6 (each arm) ALAP
AMAP: as many as possible in 10 minutes
ALAP: as little as possible
Do the strength workout as described for Workout A.
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Notes
Introduction
Physical therapists: I refer to two physical therapists in this chapter. The one
who worked on my shoulder is Bill Hartman, whom Alwyn has called “the smart
est man in the fitness industry.” Bill is co-owner, with Mike Robertson, of India
napolis Fitness and Sports Training, and one of those guys who always seems to
have a grasp of the most important new information and exercise techniques a
year or two before the rest of us catch on. The second is Keith Scott (his website
is at backtoformfitness.com), who worked the knots out of my right leg and gave
me a corrective exercise program that allowed me to return to playing sports after
months as a gimp.
Chapter 1
Stuart McGill: I’ve been strongly influenced by Dr. McGill’s books Low Back
Disorders and Ultimate Back Fitness and Performance. The quotes I used are from
LBD, pp. 9–10. Both books are available at his website, backfitpro.com.
Injury prevention: Zazulak et al., “Neuromuscular control of trunk stability:
261

262 NOTES
clinical implications for sports injury prevention.” Journal of the American Acad
emy of Orthopaedic Surgeons 2008; 16: 497–505. This review noted that, while
deficits in core stability predicted knee injuries in female athletes, this wasn’t true
for the men. Only a prior history of lower-back pain predicted knee injuries for
male athletes.
Size of muscles: Gibbons et al., “Isokinetic and psychophysical lifting strength,
static back muscle endurance, and magnetic resonance imaging of the paraspinal
muscles as predictors of low back pain in men.” Scandinavian Journal of Reha
bilitation Medicine 1997; 29 (3): 187–191. This study found “weak but significant
correlations” between the size of spinal-erector muscles and frequency of lower
back pain in a sample of middle-aged men. Reduced muscle size is most likely a
result of atrophy in the men with back pain, rather than a sign that building these
muscles reduces the risk of pain. Normally, these muscles are resistant to atrophy
with aging, which seems to indicate that maintaining their size is important to
their function as spinal stabilizers. But I couldn’t find any research showing that
intentional hypertrophy of these muscles—making them bigger through targeted
exercises—leads to improved spinal stability or a reduced risk of back pain.
Ab strength and longevity: Katzmarzyk and Craig, “Musculoskeletal fitness
and risk of mortality.” Medicine & Science in Sports & Exercise 2002; 34 (5): 740–
744.
U.S. Army study: Childs et al., “Effects of sit-up training versus core stabiliza
tion exercises on sit-up performance.” Medicine & Science in Sports & Exercise
2009; 41 (11): 2072–2083. I learned about this one via Patrick Ward’s blog, opti
mumsportsperformance.com.
A potential confounder in this study is the fact that about two-thirds of the
soldiers did sit-ups outside the formal training program. When I read that, my
first instinct was to drop the whole thing. But the researchers, after admitting that
this may have blurred the results, went on to note that there weren’t any differ
ences between the groups that did the extra sit-ups and those that didn’t.
So I think the basic idea remains supportable: Exercises designed to enhance
core stability do help you increase core endurance on an exercise you haven’t
actually practiced. I just wish there were more people in the study who hadn’t
practiced the exercise.
“like giant raviolis”: This was an actual cover line from Men’s Fitness magazine
in 1991 or 1992. I started working there full-time in early ’92, so I wasn’t part of
the creative team that can take credit for it.

NOTES 263
Chapter 2
Neutral zone: Much of the information in this chapter comes from a pair of
articles that appeared back to back in the April 2007 issue of Strength and Con
ditioning Journal, which is published by the National Strength and Conditioning
Association: “Core Training: Stabilizing the Confusion,” by Mark Faries and
Mike Greenwood (p. 10), and “Lumbar Stabilization: An Evidence-Based Ap
proach for the Athlete with Low-Back Pain,” by Morey Kolber and Kristina
Beekhuizen (p. 26). Both are review articles, citing more than one hundred in
dividual studies altogether.
Gluteal amnesia: McGill, Ultimate Back Fitness and Performance, p. 148.
Ab slide versus crunch: Escamilla et al., “An electromyographic analysis of
commercial and common abdominal exercises: implications for rehabilitation
and training.” Journal of Orthopaedic & Sports Physical Therapy 2006; 36 (2):
45–57. Youdas et al., “An electromyographic analysis of the ab-slide exercise, ab
dominal crunch, supine double leg thrust and side bridge in healthy young adults:
implications for rehabilitation professionals.” Journal of Strength and Condition
ing Research 2008; 22 (6): 1939–1946.
Hip-flexor tests: Michael Boyle, Advances in Functional Training (On Target
Publications, 2010), pp. 114–115.
Role of adductors and abductors: Activation of the gluteus medius during a
standing single-leg exercise is shown in McGill et al., “Exercises for the torso
performed in a standing posture: spine and hip motion and motor patterns and
spine load.” Journal of Strength and Conditioning Research 2009; 23 (2): 455–464.
Various roles of hip flexors and adductors are discussed in Anatomy Trains,
by Thomas Myers (Churchill Livingstone, 2001).
Lats and glutes working together: This is also from Anatomy Trains, one of the
most interesting and instructive books I’ve read about the structure and function
of the human muscular system.
A lot of us think of muscles in isolation; that’s why we do exercises that target
our lats, abs, biceps, or whatever. Or maybe we think of them in groups according
to the functions they perform. So the deltoids are connected to the pectorals
because they work together when we do bench presses. But that’s not the only way
muscles work together. They also transfer force from one to the other, even if they
aren’t contiguously linked. That’s how the lats and glutes on opposite sides of
your body work together; Myers calls it the “back functional line.” Another ex

264 NOTES
ample: The front functional line transfers force from the left pectoralis major
(chest muscle) to the left rectus abdominis, and then over to the adductor muscles
on the inner thigh of the right leg.
Most of the book is based on painstaking examination of human cadavers,
which is how scientists uncovered the secrets of our fascia, the connective tissues
that link muscles to one another in ways that are impossible to see from the out
side. Especially surprising is the line of fascia that links the bottoms of our feet to
the front of our scalp. Myers calls it the “superficial back line.”
I wouldn’t go as far as to say that the pectorals have a role in stabilizing your
core—if you don’t draw the line somewhere, you’d have to include all 640 human
muscles, including those in your eyes and ears. But Alwyn and I think it’s perfectly
legitimate and accurate to include the lats, glutes, adductors, and abductors in the
conversation.
Core muscle activation during deadlift: Juker et al.,“Quantitative intramuscular
myoelectric activity of lumbar portions of psoas and the abdominal wall during a
wide variety of tasks.” Medicine & Science in Sports & Exercise 1998; 30 (2): 301–310.
The McBride material is available online at strengthcoach.com/mcbride
new-training-techniques.pdf.
Along with colleagues at Appalachian State, McBride published a study that
compared squats and deadlifts to three isometric exercises performed on a Swiss
ball: Nuzzo et al., “Trunk muscle activity during stability ball and free weight
exercises.” Journal of Strength and Conditioning Research 2008; 22 (1): 95–102.
This study looks only at the activity of back-extensor muscles, without measuring
abdominal muscle activation.
Chapter 3
Functions of abdominal muscles: Personal Trainer Manual, 2nd ed. pp. 54–58.
Published by the American Council on Exercise, 1996.
Defensive posture: Anatomy Trains, p. 118.
Walking upright to conserve energy: Sockol et al., “Chimpanzee locomotor
energetics and the origin of human bipedalism.” Proceedings of the National Acad
emy of Sciences 2007; 104 (30): 12265–12269. I found this reference in “Walking
on Two Feet Was an Energy-Saving Step,” by Roxanne Khamsi in the July 16, 2007,
issue of New Scientist.
MMA clinch: Thanks to Chad Waterbury for explaining to me how and why
he uses spinal-flexion exercises to train mixed-martial-arts fighters.

NOTES 265
Soreness: Soreness isn’t necessarily a sign that muscles are growing faster than
they do when they’re not sore. It’s just a pretty good way for lifelong gym rats like
me to tell that I’ve forced the muscles in question to do something they weren’t
expecting. I never try to make myself sore, and don’t recommend that anyone else
should seek soreness either. I just notice it when it happens.
Muscle activation in single versus multiple planes of movement: McGill et al.,
“Exercises for the torso performed in a standing posture: spine and hip motion
and motor patterns and spine load.” Journal of Strength and Conditioning Research
2009; 23 (2): 455–464. In this study, McGill and his colleagues tested a series of
“functional” exercises—several of which appear in Alwyn’s workouts—and found
that most of them resulted in low levels of muscle activation, despite the fact the
male college students who performed the exercises found them extremely difficult
and strenuous.
The one exception was the hand walkout on the floor. (You get into a push-up
position and walk your hands out as far as you can while keeping your lumbar
spine in a neutral position.) The average activation of the rectus abdominis mus
cle was 100 percent. In the Discussion section of the study, the researchers sug
gested that maximum muscle activation was possible because all the movement
stayed in a single plane. When your body has to work in multiple planes of mo
tion, the effort it takes to keep your spine in its neutral zone prevents muscles
from working at full capacity.
The take-away message is what I wrote in Chapter 3: If you want to work
muscles as hard as possible to develop size and strength, choose the most straight
forward, single-plane exercises. If you want to work your body as hard as possible,
in a systemic way, you should probably choose exercises that involve multiple
planes of motion. That brings more muscles into play, even if fewer muscles are
working as hard as they possibly can.
Obviously, the best workout program would involve both types of exercises—
the multiplane exercises to develop coordination and core stability, and to make
the workouts more effective in terms of total energy cost; and the single-plane
exercises for maximum strength and mass development.
Chapter 6
Pavel Tsatsouline: Pavel, who immigrated to the United States from Russia, is
best-known today for introducing and popularizing kettlebells in his new coun
try. But before I’d heard of kettlebells, I absorbed Pavel’s ideas about strength

266 NOTES
training and conditioning in books like Power to the People! (Dragon Door, 1999)
and Bullet-proof Abs (2000), the latter a sequel to Beyond Crunches (1998).
He was one of the first fitness gurus I met who expressed open disdain for
muscle-isolating exercises in general, and crunches in particular. Pavel (no one
refers to him by his last name) talked about building muscle and strength by
doing low-rep sets with near-max weights at a time when “3 sets of 10” was the
default setting for most lifters.
I can’t say for sure that Beyond Crunches and Bullet-proof Abs brought the ab
wheel back from obscurity. Strength coaches and trainers don’t work in isolation;
they share and fine-tune ideas for years before they emerge as hot new trends in
health clubs. But I can say with near certainty that I hadn’t considered doing the
ab-wheel rollout before I saw it in Pavel’s books.
Chapter 9
Mobility-stability continuum: Advances in Functional Training, pp. 31–33.
Boyle credits physical therapist Gray Cook with first explaining this concept to
him. Cook is the author of Athletic Body in Balance (Human Kinetics, 2003).
Chapter 13
Average person heavier: “XXXL: Why Are We So Fat?” by Elizabeth Kolbert.
The New Yorker, July 20, 2009, pp. 73–77.
Total calories available per day: USDA/Economic Research Service, updated
February 27, 2009.
Weight loss with exercise: King et al.,“Individual variability following 12 weeks
of supervised exercise: identification and characterization of compensation for
exercise-induced weight loss.” International Journal of Obesity 2008; 32 (1): 177–
184.
University of Washington study: McCann et al., “Changes in plasma lipids and
dietary intake accompanying shifts in perceived workload and stress.” Psychoso
matic Medicine 1990; 52: 97–108.
Laval University study: Chaput et al., “Glycemic instability and spontaneous
energy intake: association with knowledge-based work.” Psychosomatic Medicine
2008; 70: 797–804.
This study involved fourteen young, normal-weight women, so we can’t make
too much of the results. I just thought it was interesting that this experiment, which
references the aforementioned University of Washington study while cleaning up

NOTES 267
some of its loose ends, came up with a similar number for the excess calorie con
sumption triggered by knowledge-based work. The first study, relying on food
diaries, counted 240 excess calories per day, while this one, using precise knowledge
of the food consumed, found that the study subjects ate 253 extra calories imme
diately after forty-five minutes of an intentionally stressful computer test.
Whether the numbers will change with a more diverse group of study sub
jects is TBD; the Laval researchers are in the process of finding out.
“Brain Candy”: The information in this sidebar came from more sources than
I could list. It’s mostly textbook stuff.
Appetite control and knowledge-based work: Chaput and Tremblay, “The
glucostatic theory of appetite control and the risk of obesity and diabetes.” Inter
national Journal of Obesity 2009; 33: 46–53.
TV time and waist size: Healy et al., “Television time and continuous meta
bolic risk in physically active adults.” Medicine & Science in Sports & Exercise 2008;
40(4): 639–645. I found analysis of the study in an article by Scott Riewald called
“Nothing Bad Can Happen Sitting in Front of the TV. Right?” It ran in the June
2009 issue of Strength and Conditioning Journal.
Video games and health markers: Weaver et al., “Health-risk correlates of
video-game playing among adults.” American Journal of Preventive Medicine 2009;
37(4): 379–380.
Sleep and body fat: Van Cauter and Knutson, “Sleep and the epidemic of
obesity in children and adults.” European Journal of Endocrinology 2008; 159: S59–
S66. Also the Chaput and Tremblay paper mentioned earlier.
Increased hunger: Spiegel et al., “Sleep curtailment in healthy young men is
associated with decreased leptin levels, elevated ghrelin levels and increased hun
ger and appetite.” Annals of Internal Medicine 2004; 141: 846–850. (This study was
summarized in the Van Cauter and Knutson paper cited above.)
Ghrelin is a hunger-inducing hormone, produced in the stomach. It’s the yin
to leptin’s yang; when it rises, you get hungry. I didn’t use the study’s information
about ghrelin because I was following the rule of threes. If I couldn’t make my
points about the danger of sleep deficits with my once-over-lightly explanations
of cortisol, leptin, and insulin, it’s unlikely that adding a fourth hormone to the
section would fix the problem.
This sleep-deficit study used young men as its subjects, so the results might
have been different with women or with older subjects of either gender. The Van
Cauter and Knutson paper reports that “the impact of short sleep on obesity risk

268 NOTES
appears greater in children than adults, and greater in young adulthood than in
midlife or late life.”
I don’t know about you, but I’m encouraged by this finding. I was a big sleeper
in my youth—early to bed, early to rise, dead to the world in between—but in
middle age I find that ridiculously insignificant problems can keep me tossing and
turning for hours. It doesn’t seem to affect my appetite in any noticeable way.
Sedentary time and waist size: Healy et al., “Objectively measured sedentary
time, physical activity, and metabolic risk.” Diabetes Care 2008; 31: 369–371.
Taking more breaks: Healy et al., “Breaks in sedentary time.” Diabetes Care
2008; 31: 661–666.
Weight gain leads to less walking: Levine et al., “The role of free-living daily
walking in human weight gain and obesity.” Diabetes 2008; 57: 548–554. James
Levine and colleagues are the Mayo Clinic researchers referred to in the next sec
tion.
Dog walking: “The Best Walking Partner: Man vs. Dog” by Tara Parker-Pope,
New York Times online, December 14, 2009.
Factors in disrupted sleep habits: Many of these are from “How to Get Great
Sleep,” by Hara Estroff Marano, from the November 2003 issue of Psychology Today.
Chapter 14
Food is cheaper today: This is from the New Yorker article cited earlier.
Parallels between food and tobacco industries: The End of Overeating, by David
A. Kessler, M.D. (Rodale, 2009). The explicit comparison of food and tobacco
marketing is on p. 240, but in this section I’ve encapsulated information from
throughout the book.
Genes and obesity: Li et al., “Cumulative effects and predictive value of com
mon obesity-susceptibility variants identified by genome-wide association studies.”
American Journal of Clinical Nutrition 2010; 91 (1): 184–190.
I won’t claim to be a serious student of human genetics. Common sense tells
us that human body weight and adiposity are to some extent genetic traits, like
height and hair color. Your kids probably have the same shape you had at their
ages. Now that you’re an adult, though, chances are your shape reflects a combina
tion of your parents’ profile and your lifestyle choices. You might be bigger or
smaller. You understand you have some control of your weight and fitness profile.
Common sense, right?
The study I cite here, which looks at a dozen gene variants associated with

NOTES 269
obesity, concludes that “their predictive value for obesity risk is limited.” That
doesn’t mean the risk is nonexistent, just that genes are only part of the story.
HFCS: John S. White, “Misconceptions about high-fructose corn syrup: is it
uniquely responsible for obesity, reactive dicarbonyl compounds, and advanced
glycation endproducts?” The Journal of Nutrition 2009; 139: 1219S–1227S.
Dr. White is a consultant to the food industry, so there’s the obvious potential
for bias in his conclusion that “HFCS does not pose a unique dietary risk in healthy
individuals or diabetics.” I confess that I used this paper because it rounds up a lot
of research that would’ve taken me hours to compile on my own. The evidence, in
my view, doesn’t exonerate the food industry; it simply shows that HFCS is part
of a much bigger and more systemic problem with our current food chain.
Processed food and mental health: Akbaraly et al.,“Dietary pattern and depres
sive symptoms in middle age.” British Journal of Psychiatry 2009; 195 (5): 408–413.
Akbaraly et al., “Education attenuates the association between dietary patterns
and cognition.” Dementia and Geriatric Cognitive Disorders 2009; 27 (2): 147–154.
Utilitarian view of food: The Body Fat Solution, by Tom Venuto (Avery, 2009),
pp. 83–84.
Chapter 15
Water content of body: John D. Kirschmann and Nutrition Search, Inc., Nutri
tion Almanac, 6th ed. (McGraw-Hill, 2007), p. 85.
Low-fat diet and estrogen: Gann et al., “The effects of a low-fat/high-fiber diet
on sex hormone levels and menstrual cycling in premenopausal women: a 12
month randomized trial (the diet and hormone study).” Cancer 2003; 98 (9);
1870–1879.
Minimum requirements of protein, fat, and carbs: Dietary reference intakes
for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids
(The National Academies Press, 2005). You can read the entire book online at
books.nap.edu.
Protein consensus: Wilson and Wilson, “Contemporary issues in protein re
quirements and consumption for resistance trained athletes.” Journal of the Inter
national Society of Sports Nutrition 2006; 3 (1): 7–27. This is a terrific roundup of
protein research, if you’re curious about the subject and looking for a one-stop
resource.
Three major protein benefits: Paddon-Jones et al.,“Protein, weight management,
and satiety.” American Journal of Clinical Nutrition 2008; 87 (supplement): 1558S–

270 NOTES
1561S. This paper was presented at a conference called Protein Summit 2007:
Exploring the Impact of High-Quality Protein on Optimal Health, and was spon
sored by food-industry groups including the National Dairy Council, National Pork
Board, Egg Nutrition Center, and National Cattlemen’s Beef Association.
As with the HFCS paper I cited earlier, I could’ve supported the exact same
conclusions about protein with studies that weren’t sponsored or supported by
the major beneficiaries of their conclusions. The three major claims, as far as I
know, aren’t controversial. I’ve seen them made often, in countless peer-reviewed
studies. As before, this review just happened to have everything I was looking for
in one convenient location.
Protein increases muscle mass: Robert Wolfe, “Skeletal muscle protein me
tabolism and resistance exercise.” Journal of Nutrition 2006; 136: 525S–528S.
Thermic effect of carbs and fat: Eric Jequier, “Is fat intake a risk factor for fat
gain in children?” Journal of Clinical Endocrinology & Metabolism 2001; 86 (3):
980–983.
Minimal protein reduces thigh circumference: Campbell et al., “The recom
mended dietary allowance for protein may not be adequate for older people to
maintain skeletal muscle.” The Journals of Gerontology Series A, Biological Sciences
and Medical Sciences 2001; 56 (6): M373–M380.
Thigh circumference and longevity: Heitmann and Frederiksen, “Thigh cir
cumference and risk of heart disease and premature death: prospective cohort
study.” British Medical Journal 2009; 339: b3292.
Protein in foods: I used a combination of Nutrition Almanac and the USDA
database. The two sources list things in different ways, so with some foods I just
had to pick the one that seemed more typical of the way you and I measure food.
Dietary fat and heart disease: Oh et al.,“Dietary fat intake and risk of coronary
heart disease in women: 20 years of follow-up of the Nurses’ Health Study.” Amer
ican Journal of Epidemiology 2005; 161 (7): 672–679.
U.S. government advocates more corn production: Greg Critser, Fat Land
(Houghton Mifflin, 2003). More recent books, including the aforementioned The
End of Overeating, by Dr. David Kessler, and the not-yet-cited The Omnivore’s
Dilemma (Penguin, 2006) and In Defense of Food (Penguin, 2008), both by Mi
chael Pollan, lay out the same sequence of events, more or less. However, Critser’s
book was the first I read in this new genre of how-we-got-so-fat books, and I
gladly mention it whenever I get a chance.
The Pollan books are brilliant—I defy anyone to read three pages of either

NOTES 271
book at random and not come away feeling smarter—but you can’t beat Critser’s
Fat Land for its combination of depth, analysis, and witty presentation.
Diet comparisons: Gardner et al., “Comparison of the Atkins, Zone, Ornish,
and LEARN diets for change in weight and related risk factors among overweight
premenopausal women.” Journal of the American Medical Association 2007;
297 (9): 969–977.
You can find Gardner’s YouTube video “The Battle of the Diets: Is Anyone
Winning (at Losing)?” here: youtube.com/watch?v=eREuZEdMAVo. I’ve watched
it twice, and I recommend it wholeheartedly to anyone who is willing to invest
an hour and a quarter to listen to a breezy, audience-friendly overview not just of
how and why diets work or don’t work, but also how hard it is to study diets.
Cooking and evolution: Elizabeth Pennisi, “Did cooked tubers spur the evolu
tion of big brains?” Science 1999; 283: 2004–2005. Katherine Harmon, “Humans
feasting on grains for at least 100,000 years.” Scientific American Observations
blog, December 17, 2009.
History of agriculture: In The Omnivore’s Dilemma, p. 129, Michael Pollan
asserts that the grasses themselves—the wild progenitors of wheat, rice, and
corn—spontaneously evolved from perennials into hardy annuals, the seeds of
which became irresistibly appealing to Neolithic humans.
Human stature and inequality: Burkhard Bilger, “The Height Gap.” The New
Yorker, April 4, 2005.
Glycemic load: Frank Hu, “Diet and cardiovascular disease prevention: the
need for a paradigm shift.” Journal of the American College of Cardiology 2007; 50
(1); 22–24.
Charts comparing glycemic, insulin, and satiety measures: I got the idea to
compare all these indices from my friend Alan Aragon’s self-published book,
Girth Control (alanaragon.com). I ended up pulling numbers from a variety of
sources, none of which agree with each other across the board. I found the insu-
lin and satiety indices from David Mendosa’s terrific website, mendosa.com. My
comparisons of glycemic index and glycemic load started with p. 15 in Nutrition
Almanac, but when I tried to compare those numbers to Alan’s and to lists I found
on the Mendosa site, I gave myself a massive headache. Sometimes each source
for GI and GL was different from the others. I’m sure the numbers I use are in
the right ballpark, but they might be off by a point or two from some of the
compilations that are currently available.
Constipation: Inner Hygiene: Constipation and the Pursuit of Health in Modern

272 NOTES
Society (Oxford University Press, 2000), by James C. Whorton, p. 6. I accessed this

quote via Amazon.com’s “look inside” feature.
Machine processing of wheat: Pollan, In Defense of Food, p. 105.
Bernarr Macfadden: Mr. America (Harper, 2009), by Mark Adams, p. 162.
Rise of trans fats: This information comes from a variety of sources—includ
ing, I confess, Wikipedia, which is where I got the Crisco chronology. The rise of
margarine is detailed in In Defense of Food, pp. 32–36. Other info about the chem
ical structure of all fats, including trans fat, came from Nutrition Almanac. The
timeline for CSPI’s campaign to get fast-food restaurants to use trans fats is from
“The Tragic Legacy of Center for Science in the Public Interest,” by Mary G. Enig
(westonaprice.org, January 6, 2003).
Dietary fat and weight: Forouhi et al., “Dietary fat intake and subsequent
weight change in adults: results from the European Prospective Investigation into
Cancer and Nutrition cohorts.” American Journal of Clinical Nutrition 2009; 90
(6): 1632–1641.
Fat metabolism: DeLany et al., “Differential oxidation of individual fatty acids
in humans.” American Journal of Clinical Nutrition 2000; 72: 905–911.
Dangers of fat imbalance: Kiecolt-Glaser et al.,“Depressive symptoms, omega
6: omega-3 fatty acids, and inflammation in older adults.” Psychosomatic Medicine
2007; 69: 217–224.
Chapter 16
Milk and muscle gains: Josse et al., “Body composition and strength changes
in women with milk and resistance exercise.” Medicine & Science in Sports & Ex
ercise 2009, epub. Hartman et al., “Consumption of fat-free fluid milk after resis
tance exercise promotes greater lean mass accretion than does consumption of
soy or carbohydrate in young, novice, male weightlifters.” American Journal of
Clinical Nutrition 2007; 86 (2): 373–381.
Breakfast: Malinauskas et al.,“Dieting practices, weight perceptions, and body
composition: A comparison of normal weight, overweight, and obese college fe
males.” Nutrition Journal 2006; 5:11.
Normal weight, overweight, obese: These categories are determined by body
mass index. You can calculate your own at nhlbisupport.com/bmi/bmicalc.htm.
Meal frequency: Duval et al., “Physical activity is a confounding factor of the
relation between eating frequency and body composition.” American Journal of
Clinical Nutrition 2008; 88: 1200–1205.

NOTES 273
Pre- vs. post-workout protein: Tipton et al., “Timing of amino acid-carbohy

drate ingestion alters anabolic response of muscle to resistance exercise.” Ameri
can Journal of Physiology: Endocrinology and Metabolism 2001; 281: E197–E206.
Tipton et al., “Stimulation of net muscle protein synthesis by whey protein inges
tion before and after exercise.” American Journal of Physiology: Endocrinology and
Metabolism 2007; 292: E71–E76. Fujita et al., “Essential amino acid and carbohy
drate ingestion before resistance exercise does not enhance postexercise muscle
protein synthesis.” Journal of Applied Physiology 2009; 106: 1730–1739.
Milk protein: Lacroix et al., “Compared with casein or total milk protein, di
gestion of milk soluble proteins is too rapid to sustain the anabolic postprandial
amino acid requirement.” American Journal of Clinical Nutrition 2006; 84 (5):
1070–1079.
Weighing yourself: Van Wormer et al., “The impact of regular self-weighing
on weight management: a systematic literature review.” International Journal of
Behavioral Nutrition and Physical Activity 2008; 5: 54–63. Hat tip to our friend
Mike Roussell (nakednutritionnetwork.com), who sent this study to me while I
was writing the nutrition chapters. Mike is a Ph.D. candidate at Penn State Uni
versity who has a self-published book, Your Naked Nutrition Guide, and has con
tributed chapters to several books.
Carb cycling: I cribbed the basics from “A Beginner’s Guide to Carb Cycling,”
by Matt McGorry, which I edited during the year in which I worked at tmuscle.
com. The article was posted on April 15, 2009.
Drinking habits: Tolstrup et al., “Alcohol drinking frequency in relation to
subsequent changes in waist circumference.” American Journal of Clinical Nutri
tion 2008; 87: 957–963. I also referred to “A Musclehead’s Guide to Alcohol,” by
Alan Aragon, another article I edited at tmuscle.com. It was posted on September
17, 2008.
Chapter 17
Core stability and sports: Pedersen et al., “Recreational soccer can improve the
reflex response to sudden trunk loading among untrained women.” Journal of
Strength and Conditioning Research 2009; 23 (9): 2621–2626.
Soccer versus running: Krustrup et al., “Recreational soccer is an effective
health-promoting activity for untrained men.” British Journal of Sports Medicine
2009; 43 (11): 825–831.

Index
ab wheel, 67
bench, 25, 34
calf roll, 117
abdominals, 11
bent-over thoracic extension and
caloric beverages, 227–28
Advances in Functional Training rotation, 104–5

calories, 199
(Boyle), 103
biceps curl, 22
cycling, 235
agriculture, 215–16
Body Fat Solution, The (Venuto), 201
tracking, 233
alcohol, and waistline, 237

Bosu ball, 128
for weight loss, 204
alligator drag, 84
box, 25, 34
carbohydrates, 205
American Journal of Clinical Nutrition,

Boyle, Mike, 103
changing perceptions of, 210–14
221, 229
brain, 187
cycling, 235–36
American Journal of Preventive

breakfast, 228
center of gravity, 25
Medicine, 189
Bullet-proof Abs (Tsatsouline), 67, 266
Center for Science in the Public
Anatomy Trains (Myers), 23

burpee, 140, 152–53
Interest, 221
ankles, 103
butt kick, 115
cereal grains, 215
antihistamines, 193
limited-space/social-anxiety
charting workouts, 98
anti-rotation static hold, 57–58

option, 116
chest press, dumbbell, on partial
appetite, 196, 212

butter, 221–22
bench, 176
arm-isolating exercises, 250

Cheyenne (Native American tribe), 216
Atkins diet, 213

cable
chin-up, 160–61
A to Z Weight Loss Study, 213

anti-rotation reverse lunge
close-grip, 180–81
with chop, 83
mixed grip, 150–51
back roll, 117

half-kneeling chop, 69–70
band-assisted, 151
balance, 122
kneeling cross-body lift, 74–75
kneeling lat pulldown, 151
barbells, 34
kneeling pulldown, 135–37
cholesterol, 186–87
275

276 INDEX
circadian rhythm, 192

Level One: Stop being a moron, curtsy lunge, 112–13
clean eating, 196, 201
227–28
no-space option, 113
close-grip chin-up, 180–81

Level Two: Get on the clock, 228–30
forward-backward hop, 112
comfort zone, 164

Level Three: Quantify, 231–34
forward-backward jump, 107
competitive sports, 241–43

Level Four: Cycle, 234–36
lateral cross-behind lunge, 109
conjugated linoleic acid (CLA), 220

Level Five: Give it a rest, 236
convergence training
New Rule #17: Don’t try complex
lateral jump, 108
participatory sports, 241–43 intervention before simple reverse inchworm, 110–11
risk-reward hierarchy, 243–46

one, 226
cooked food, 215

dip belt, 160
seal jack, 110
core
double workouts, 97
squat to stand, 106
lats and, 12
dumbbell
middle-manager muscles, 16–17

alternating chest press on partial elastic bands, 35
mover-and-shaker muscles, 14–15

bench, 145–46
End of Overeating, The (Kessler), 196
muscles of, 11–12

alternating shoulder press, 133–34
energy-systems fatigue, 244
power broker muscles, 17–19

chest press on partial bench, 176
equipment, 33–35, 95
stability of spine, 13–14

incline bench press, 178
escalating density training (EDT),
core exercises or kettlebell swing, 153–54

164
for dynamic stabilization, 25–26 offloaded front squat, 149–50

exercise, 186
for integrated stabilization, 26–28 offset farmer’s walk, 85

basic rules of, 257
for stabilization, 24–25 offset squat, 85

exercises, 94–96. See also Extra Strength
Core Performance (Verstegen and
one-arm push press, 148–49
exercises; foam-rolling exercises;
Williams), 116
one-and-a-quarter squat with heels
power exercises; warm-up
core training, 92
on weight plates, 179–80 exercises
complete training, 103
overhead offloaded farmer’s walk or extensor chain, 149
cortisol, 189–90
squat, 86–87
external obliques, 15
Cosgrove, Alwyn, 5, 7–8, 15, 59–60,

plank row, 173–74
Extra Strength exercises, 154–57
96, 102
reverse lunge with offset loading, 177
chin-up, 160–61
cravings, 228
single-leg deadlift with foot on weight
deadlift, 162
Crisco, 220–21
plate, 174–75
front squat, 158
crossover walking toe touch, 107–8

single-leg Romanian deadlift, 132–33
shoulder press, 159
crunches, 15, 22, 249–50

split squat, 141–42
curtsy lunge, 112–13

step-up, 146–47
fast food, 227
two-point row, 143

fast-twitch muscles, 26
daily protein intake, 233

dumbbells, 34
fat, 204
daily weigh-ins, 232–33

dynamic stabilization, 25–26, 59–60 changing perceptions of, 210–14
deadlift, 156, 162
cable half-kneeling chop, 69–70 food sources, 222–23
dumbbell, single-leg, with foot on cable kneeling cross-body lift, 74–75 types of, 219–22
weight plate, 174–75 front plank and pulldown, 70–71 fatigue, 244
wide-grip, with feet on weight plate, Push-Away Progression #1, 61–62 fiber, 214, 218–19
144–45
Push-Away Progression #2, 62 foam-rolling exercises, 116
dementia, 198
Push-Away Progression #3, 63–68 back roll, 117
diet
slide plank and row, 71–72 calf roll, 117
convenience of, 200

Swiss-ball jackknife, 72–73 ham roll, 117
functional value, 199–200

Swiss-ball pike, 73–74 IT-band roll, 118
low-carb, 212
Valslide push-away, 60–61 quad roll, 118
low-fat, 212
dynamic warm-up, 91, 101–2
nutritional value, 200

satiety from, 200

rotation, 104–5
front plank and pulldown, 70–71
Dietary Reference Intakes, 205–6 crossover walking toe touch, 107–8

front squat, 158
dieting, 225–26 no-space option, 108

fructose, 214

INDEX 277
Gardner, Christopher, 213

International Journal of Obesity, 186
metabolic training, 92–93, 165–67
girth measurements, 232

interval timer, 35
burpee, 152–53
glucose, 187, 190, 216

inverted row, 122–23
dumbbell or kettlebell swing, 153–54
gluteal amnesia, 13
IT-band roll, 118
ladders, 164
glutes, 18
metabolism, 207–8
gluteus maximus, 17
Journal of the American College of Miami Blues (movie), 22–23
gluteus medius, 17
Cardiology, 216
middle-manager muscles, 16–17
glycemic index, 216–18

Journal of the American Medical
milk, 227–28
Association, 213
minerals, 205
ham roll, 117

Journal of Strength and Conditioning
mixed-grip chin-up, 150–51
hamstrings, 17
Research, 242
band-assisted, 151
heart disease, 210

jump
heavy weights, 154–57. See also Extra

shrug, 167–68
mobility, 101–2
Strength exercises
squat, 169
foam-rolling exercises, 116
high-fructose corn syrup

Jungle Gym, 34
back roll, 117
(HFCS), 197
calf roll, 117
hip, 103
Kessler, David A., Dr., 196
ham roll, 117
abductors, 12, 16–17

kettlebell swing, 154
IT-band roll, 118
adductors, 12, 16
kettlebells, 35
quad roll, 118
check of, 17
knees, 103
movement skills, 113
extension, 17
butt kick, 115–16
extensors, 12
lactose, 214
side shuffle with arm cross, 114–15
flexion, 16
ladders, 164
straight-leg skip, 114
flexors, 11, 16
lateral cross-behind lunge, 109–10
New Rule #9: Stability in lower back
hunger, 229
lateral jump, 108
depends on joint mobility, 103–4
hydration, 203–4
latissimus dorsi, 12
warm-up exercises
hydrogenation, 220
lauric acid, 221
Laval University (Quebec), 187–88
rotation, 104–5
iliacus, 16
LEARN diet, 213
crossover walking toe touch,
iliotibial (IT) band, 118
leptin, 189–90
107–8
incline bench press, dumbbell, 178

Low Back Disorders (McGill), 5
inflammation, 222
low-carb diet, 212
Inner Hygiene (Whorton), 218

lower back, 13–14, 19
insulin, 189–90, 212

low-fat diet, 212
index, 217
lumbar spine, 13–14, 103
lateral jump, 108
resistance, 212
lumbar vertebrae, 14
reverse inchworm, 110–11
integrated stabilization, 26–28,

seal jack, 110
77–78
Macfadden, Bernarr, 218
squat to stand, 106
alligator drag, 84
macronutrient ratios, 233
mobility-stability continuum, 103
cable anti-rotation reverse lunge with

maltose, 214
monoculture, 216
chop, 83
margarine, 221
movement skills, 113
dumbbell offset farmer’s walk, 85

Mayo Clinic, 191
butt kick, 115
dumbbell offset squat, 85

McBride, Jeff, 18
dumbbell overhead offloaded farmer’s

McGill, Stuart, Dr., 5, 13
option, 116
walk or squat, 86–87 McMaster University (Ontario), 227

side shuffle with arm cross,
suitcase deadlift + lateral step-up, meal frequency, 229

114–15
81–82 medicine-ball push-pass, 171

Turkish get-up, 78–80 medicine-ball slam, 170

option, 115
two-dumbbell offloaded farmer’s walk Medicine & Science in Sports &

or squat, 85–86 Exercise, 6

internal obliques, 13–14 melatonin, 193

social-anxiety option, 114

278 INDEX
mover-and-shaker muscles, 14–15

New Rules of Lifting (Cosgrove and
plank, 24–25, 37–39
multifidus, 12–13
Schuler), 8
45-degree, 39
muscle
New Rules of Lifting for Abs program,
with single-arm or single-leg
fast-twitch, 26
247, 259
support, 25
insertion point, 12
charting workouts, 98
plank Progression Series #1
middle-manager, 16–17
core training, 92
plank with arm lift, 40
mover-and-shaker, 14–15
dynamic warm-up, 91
plank with arm and leg lift, 42
origin point, 12
equipment for, 95
plank with leg lift, 40
power broker, 17–29

exercises, 94–96
push-up hold with arm lift, 41
slow-twitch, 14, 18
metabolic training, 92–93
push-up hold with arm and leg
muscle mass, 208–9

off days, 94
lift, 42
Myers, Thomas, 23
phases, 93
myofascial self-release, 116

power training, 92
suspended push-up hold, 44
Questions & Answers, 247–51

Swiss-ball plank, 43
Neolithic period, 215

sets, reps, and rest, 96–97
Swiss-ball plank with leg lift, 44
neural fatigue, 244

strength training, 92
Swiss-ball push-up hold, 43
neutral zone, 13–14, 25

supersets, 95
New Rules
training schedule, 93
plank with feet elevated, 45
#1: Role of abs is spine protection, 4

weights, 97–98
plank with feet elevated + leg or arm
#2: Can’t protect spine with damaging

workout log, 98–100
lift, 46
exercises, 5
workouts, 94
push-up hold with feet elevated, 45
#3: Size of abs doesn’t matter, 5–6

New Rules of Lifting for Women (list),
push-up hold with feet elevated + leg
#4: Appearance of midsection doesn’t

258–59
or arm raise, 47
matter, 7
New Rules of Lifting for Women plank Progression Series #4
#5: Core includes hip, pelvis, lower

(Cosgrove and Schuler), 7, 24,
push-up hold with feet elevated on
back muscles, 11–12

97, 234
Swiss ball, 48
#6: Lats are part of core, 12

new workout, 32
push-up hold with feet suspended, 49
#7: Crunch is not core exercise, 22

no-crunch zone, 21–28
suspended push-up hold with feet
#8: Flexing spine makes it worse,

Nurses’ Health Study, 210
elevated, 49
22–24
nutrition, 203
Swiss-ball plank with feet elevated, 48
#9: Stability in lower back depends on

carbohydrates, 210–19
joint mobility, 103–4

deficiencies in, 205
modified side plank, 53
#10: Can’t out-exercise hunger fat, 204, 219–23

push-up hold with feet elevated on
inducing lifestyle, 186

food, 204
Swiss ball + leg raise, 50
#11: Computer is enemy of abs,

practices for, 248
side plank, 51–53
186–88
protein, 204–9
suspended push-up hold with feet
#12: TV and video games almost as

vitamins and minerals, 205
elevated + leg raise, 51
bad as computer, 188–89

water, 203–4
Swiss-ball plank with feet elevated +
#13: Sleep your way to better body, or

leg raise, 50
don’t sleep your way to bigger

obesity, 212
plasticity, 253
belly, 189–93
off days, 94
posterior chain exercise, 122
#14: Convenience food is designed

Olympic barbell, 134
post-workout nutrition, 230
to make you eat more of it,

omega-3 fats, 222
power broker muscles, 17–19
196–98
omega-6 fats, 222
power exercises
#15: Processed food makes you stupid

one-arm dumbbell chest press, 26
jump shrug, 167–68
and depressed, 198

Ornish diet, 213
jump squat, 169
#16: Calories still matter more than

overhead squat, 134–35
medicine-ball push-pass, 171
anything else, 198–201

medicine-ball slam, 170
#17: Don’t try complex intervention

palatable foods, 196
power training, 92
before simple one, 226

participatory sports, 241–43
pre-workout nutrition, 230
New Rules of Lifting (list), 258

physical activity, 190–92
processed food, 195–96

INDEX 279
New Rule #14: Convenience food is with arm and leg lift, 42
side plank with feet suspended, 57
designed to make you eat more with feet elevated, 45

side plank with feet on Swiss ball, 56
of it, 196–98 with feet elevated + leg or arm

side shuffle with arm cross, 114–15
New Rule #15: Processed food makes

raise, 47
limited-space/social-anxiety option,
you stupid and depressed, 198

with feet elevated on Swiss ball, 48
115
New Rule #16: Calories still matter with feet elevated on Swiss ball + leg
sit-up performance, 6
more than anything else, raise, 50

sit-ups, 249–50
198–201 with feet suspended, 49

sleep
progression, 31–32 suspended, 44

loss, 189–90
Progression Series #1 suspended, with feet elevated, 49
tips for better, 192–93
planks, 40–42 suspended, with feet elevated + leg

slow-twitch fibers, 14, 18
push-away, 61–62 raise, 51

Smith machine, 122
side planks, 54–55 soy, 209
Progression Series #2
quad roll, 118
speed, 69
planks, 43–44
quadratus lumborum, 14
spine
push-away, 62
spinal erectors, 14
side planks, 55–56

range of motion, 103
spinal extension, 12, 14
Progression Series #3 recovery, 247

spinal flexion, 15, 23–24, 170
planks, 45–47 rectus abdominis, 15

split squat
push-away, 63–68 repeating phases, 251
front foot elevated, 121–22
side planks, 56–58 repetition (rep), 63, 96
rear foot elevated, 172–73
Progression Series #4 rest periods, 96
sports, 241–43
planks, 48–49 reverse inchworm, 110–11
squat
Progression Series #5 reverse lunge, dumbbell, with offset
dumbbell, one-and-a-quarter, with
planks, 50–53 loading, 177
heels on weight plate, 179–80
protein, 204
risk-reward hierarchy, 243–46
front, 158
bare-bones daily menu, 206

rollout, 15, 26, 67
jump, 169
benefits of, 207–9

Swiss-ball, 64–65
overhead, 134–35
Dietary Reference Intakes, 205–6

Romanian deadlift, 124–25
split, rear foot elevated, 172–73
food sources, 209

rotation, 155
to stand, 106
incomplete, 209
stability, 13–14
musclehead menu, 207
satiety, 207
stabilization, 37–38
supplements, 231
satiety index, 217
dynamic. See dynamic stabilization
psoas, 16
scale weight, 232
integrated. See integrated stabilization
Psychosomatic Medicine, 222
seal jack, 110
plank, 38–39
push-away
sedentary lifestyle, 190–92
45-degree, 39
with bent arms, 62

set, 96
Progression Series #1, 40–42
with bent arms + leg lift, 63

shoulder press, 159
with leg lift, 61–62

side plank, 24, 37, 51–53
Valslide, 60–61
modified, 53
push-up, 125
and row, 71–72
with feet elevated, 127

side plank Progression Series #1
side plank
with feet elevated on Swiss ball, 127

side plank with arm overhead, 54
with feet suspended, 128

side plank with knee tuck, 55
with hands on Bosu ball, 128–29

side plank with knee tuck and arm
with hands elevated, 126

overhead, 55
on unstable surface, 25
with hands suspended, 130

side plank with leg raised, 54
Staley, Charles, 164
with hands on Swiss ball, 129

Stanford University, 213
T push-up, 131–32
side plank with feet elevated, 55–56
starches, 215–16
push-up hold
static hold, anti-rotation, 57–58
with arm lift, 41

anti-rotation static hold, 57–58
static stability, 24

280 INDEX
stearic acid, 221

mixed-grip chin-up, 150–51
thoracic spine, 103

band-assisted, 151
Tipton, Kevin, 230

total-body workout, 93
social-anxiety option, 114

wide-grip deadlift with feet on weight training log, 98–100
strength training, 92
plate, 144–45
training schedule, 93
strength training: Phase One, 119

Workout A, 140
trans fats, 220–21
cable kneeling pulldown, 135–37

Workout B, 141
transverse abdominis, 13
dumbbell alternating shoulder press,

strength training: Phase Three, 163–64 triglycerides, 220
133–34
close-grip chin-up, 180–81 TRX brand, 34
dumbbell single-leg Romanian

dumbbell chest press on partial Tsatsouline, Pavel, 67, 265–66
deadlift, 132–33
bench, 176
tubers, 215
inverted row, 122–23

dumbbell incline bench press, 178
Turkish get-up, 77–80
overhead squat, 134–35

dumbbell one-and-a-quarter squat
TV watching, 188, 193
push-up, 125
with heels on weight plate, two-dumbbell offloaded farmer’s walk or
alternative #1: hands elevated, 126

179–80 squat, 85–86
alternative #2: feet elevated, 127
dumbbell plank row, 173–74
alternative #3: feet elevated on Swiss
dumbbell reverse lunge with offset University College (London), 198
ball, 127
loading, 177
University of Chicago, 189–90
alternative #4: feet suspended, 128

dumbbell single-leg deadlift with foot
University of Missouri College of
alternative #5: hands on Bosu ball,

on weight plate, 174–75
Veterinary Medicine, 192
128–29
power exercises
University of Texas Medical Branch at
alternative #6: hands on Swiss ball,

jump shrug, 167–68
Galveston, 230
129
jump squat, 169
University of Washington School of
alternative #7: hands suspended,

medicine-ball push-pass, 171
Medicine, 186–87
130
medicine-ball slam, 170
alternative #8: T push-up, 131–32

split squat, rear foot elevated, 172–73
Valslide push-away, 60–61
Romanian deadlift, 124–25 Workout A, 164–66

Valslides, 33
split squat, front foot elevated, 121–22 Workout B, 166–67

Venuto, Tom, 201
suspended row, 123–24 stress, 186–88

Verstegen, Mark, 116
Workout A, 120
sucrose, 214
video games, 189
Workout B, 120
sugars, 214
vitamins, 205
strength training: Phase Two, 139

suitcase deadlift + lateral step-up, 81–82
dumbbell alternating chest press on

supersets, 95
waist circumference, 188
partial bench, 145–46

suspended fallout, 65–67
walkout, 15
dumbbell offloaded front squat,

suspended row, 123–24
from push-up position, 63–64
149–50
suspension trainer, 34, 123
from push-up position + leg
dumbbell one-arm push press,

Swiss ball, 33
lift, 64
148–49
Swiss-ball exercises
warm-up exercises
dumbbell split squat, 141–42

jackknife, 72–73
dumbbell step-up, 146–47

mountain climber, 67–68
rotation, 104–5
dumbbell two-point row, 143

pike, 73–74
crossover walking toe touch, 107–8
Extra Strength, 154–57

plank, 43
front squat, 158

plank with feet elevated, 48
shoulder press, 159

plank with feet elevated + leg
Extra Strength exercises

raise, 50
chin-up, 160–61
plank with leg lift, 44
lateral jump, 108
deadlift, 162
push-up hold, 43
reverse inchworm, 110–11
metabolic exercises
rollout, 64–65
seal jack, 110
burpee, 152–53
squat to stand, 106
dumbbell or kettlebell swing,

thermic effect of food (TEF), 207–8
water, 203–4
153–54 thigh girth, 208
weigh-ins, 232–33

INDEX 281
weight control, 199

workout tools, 33–35, 95
Phase Three
weights, 97–98 workouts
Workout A, 164–66
white flour, 218
charting, 98, 248
Workout B, 166–67
Whorton, James C., 218
how to do, 94–98
schedule, 93
wide-grip deadlift with feet on weight Phase One

splitting up, 250–51
plate, 144–45 Workout A, 120

substitutions in, 248–49
Williams, Pete, 116

Workout B, 120
Wolfe, Robert, 230

Phase Two Zone diet, 213
women, and push-ups, 126

Workout A, 140, 154–57
workout log, 98–100 Workout B, 141, 154–57

other books by lou schuler and alwyn cosgrove
The New Rules of Lifting:
Six Basic Moves for Maximum Muscle
The New Rules of Lifting for Women:
Lift Like a Man, Look Like a Goddess
(with Cassandra Forsythe, M.S.)
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The New Rules of Lifting:

Six Basic Moves for Maximum Muscle

The New Rules of Lifting for Women:

Lift Like a Man, Look Like a Goddess

(with Cassandra Forsythe, M.S.)

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NROL NROL for Women,

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✶ / Plank with Leg Lift

✶ / Plank with Arm Lift