I hate to pull out a cliche’ phrase along the lines of judging a book by its cover but in this case I have to mention it. Before you even open up New Rules of Lifting for Women there is promise of intelligent works inside. The cover depicts a very healthy and strong looking woman and reads “lift like a man, look like a goddess”. I personally have been waiting for sometime for this book since my interview here with Lou Schuler. Does the information inside deliver? Well let me take you beyond the cover and into the nutrition, training, and writing of some of the top fitness professionals and authors in this country today.

The first thing you get hit with in NROL4W is the signature of Lou Schuler - oh wait! Oh, that’s just my copy, where was I? Right, the first thing you get is, within NROL4W the correction of some misunderstood or wrongly coined terms like “toning” or “bulky” and the quick-to-pick-up-fun delivery style of writing of Lou Schuler. For a short background to those unaware, NROL4W is a three-player effort. *The exercise section is brought to you by none other than Alwyn “he hugs kittens” Cosgrove. By the way the most important part of the book may very well be understanding the proper way of saying Alwyn’s name (”All-in”)*  The nutrition was compiled by the highly intelligent and beautiful female with the goods to back it up, Cassandra Forsyth. Last, but certainly not least, the tale is told through the words of Lou Schuler. Just as with NROL, the original, it is always flowing and never boring. In fact, I have to say that of the two books I think Lou did a better job of delivery here than in the first one. So now that you know the players let’s get back to the game.

Like I said the first few sections take you through some myths that surround women and weightlifting. You will become informed about terms like “toning”, “sculpting”, and “bulky”. One of my favorite things discussed in this section is how muscle can plump up in the beginning of starting a program, that this is not muscle growth that occurs, but merely inflammation due to activation. One of the few things I see being attacked in the discussion of women in weight training. It is as if in general people stray away from the real issues here. Let’s face it, it has been a long time we have been living in a world of contradictions with women and training. My favorite example of this is when a trainer tells a woman the reason the scale isn’t moving is because she has put on muscle and muscle weighs more than fat (doesn’t it’s less dense) but then says don’t be afraid of weight training women can’t put on muscle easy. Well which is it or should a whole fat loss program be based on tricking myself and the placebo effect? With NROL4W they aren’t afraid to tell you that building muscle can occur, it is a good thing and you don’t have to look like a “man” during the process.

The next section dips into two different types aerobic training methods and more of muscle types, it’s effect on energy expenditure, etc. I actually had my own take on this section written out but wouldn’t you know it a good chunk of this section was thrown up in the MWA section at T-nation so go ahead a read that here.

After that the talk turns to not how hard to push your body, but more so how to properly push your body. Obviously anyone that follows my work knows that this where I would really like to get out my popcorn. Lou keeps it simple and basic with what the average woman really needs to know. He provides you with tips on warning signs of if your body is going into a unsafe place and what to do if this happens. This is a topic that you certainly can’t fit into a chapter but if you were going to try, it has been done best here. I think that average woman who is going to buy this book needs to pay very careful attention to this section. I have already seen the paths of resistance to the caloric amounts and training breaks that are suggested to be followed. These are not scare stories Lou is talking about here to keep you in line, this is part of the method to getting and keeping that goddess body. Don’t cherry pick the information, it’s there for a reason.

The nutrition section follows with a little more talk on mood and energy but mostly provides you with real world methods of how to design you own meal plans, example ones provided for you, recipes, and guidelines. Put simply, Cassandra spells it out for you. It isn’t overly complicated, it isn’t overly restrictive. ANYONE should be able to put these dietary methods in action. This is not aggressive eating plans, if you can’t do this, you just aren’t trying hard enough, it’s as simple as that. No carb withdraw, no crazy shakes, and no cycles. This is just balanced eating and smart nutrient choices. You also will not be spending hours in the kitchen.

Once you get the nutrition aspects covered it is time to start what this book is really about, lifting! Don’t get me wrong I think the other aspects of the book are excellent but what is trying to be drilled home to you here is how important lifting is to achieve the body you want. The program is broken down into 7 stages. Lou goes into a little detail in my interview with him here about what each stage is about. The short of the stages is each has its own purpose and progression. To run through the whole program you are looking at about 6 months. You have the option of course of moving at various paces but if it is one thing I have learned from designing my own programs and from following others they are written they way they are for a reason. So when it comes to NROL4W don’t try to get creative and sub this and throw out that. Try and follow the program as it is written.

The movements of the program are top notch, they really don’t vary too much from the original as they shouldn’t really. Tons of compound movements, core training and if looking to finally do a chin up on your own this will do it for you.

Alwyn is nothing but knowledgeable to the human form. His gym isn’t just your typical “crunch” studio. It’s as close to a research training ground as a gym can be. He doesn’t just understand movement, he understands how to tailor a look, and for women this is really what they want. Women want a look that is tailored to them and you are explained in detail that lifting is a way to achieve that look.

(enter hot picture of jessica biel too big for site)
Lifting achieved this look

As far as how to do the movements you get detailed written instructions and actual proper form movement shown by Michelle Bower.

The end of the book comes with some extra credit work and then the notes and reference area where one of my favorite things in the whole book is written. I encourage you to look at the Chapter 4 reference notes under the “Hormonal consequences of low calorie diets.”

When it’s all said and done every year hundreds of diet books are written about fat loss and diets, and the majority of them are geared towards women. Of all those books I can’t think of one out there that will do its job as well as this one to convince women to pick up the weights.

*Please note that after some discussion with Alwyn, even in his own book, that is STILL the wrong way to pronounce his name. I have to laugh at how hilarious that is. From the man himself…

“It is literally pronounced AL-YN (silent W) with the emphasis on the YN”

Shocking…I know.*