Lou Schuler and Alwyn Cosgrove - New Rules of Lifting for Abs [2010, PDF, RUS]

Review
"All the crunches in the world won't give you the six-pack you want. These exercises will." = Men's Health =
"Cogrove and Schuler's groundbreaking program is based on the concept that a healthy, sculpted body is the result of your muscles working the way they were intended. = Women's Health =
About the Author
Lou Schuler, editorial director for T-Nation.com, is a National Magazine Award-winning journalist, certified strength and conditioning specialist, and author or coauthor of several popular books about diet and strength training, including Testosterone Advantage Plan, Home Workout Bible, Book of Muscle, and The New Rules of Lifting. He lives in Allentown, Pennsylvania, with his wife and three children.
An expert fitness team shares their cutting-edge program for achieving stellar abs-in just three hours a week.
A strong, athletic physique, highlighted by a flat midsection with well-defined abdominal muscles, is the goal of everyone who works out, from lifelong gym rats to the New Year's resolution crowd. But most people who seek these goals undermine their efforts. In The New Rules of Lifting for Abs, Lou Schuler and Alwyn Cosgrove offer unique programs based on the latest breakthroughs in exercise science. And, as they did in their previous books, The New Rules of Lifting and The New Rules of Lifting for Women, the authors debunk ab-training myths while showing readers how to strip off even the most stubborn flab.
Surprising revelations include:
* Washboard abs do not always equal a healthy, pain-free back
* The crunch is actually a poor choice for most people
* Extending the core can be much more effective than flexing ab muscles • It's impossible to isolate the core muscles
* And much, much more
Readers get three months of intense workouts, combining fat-busting conditioning work with intense strength training, which they can easily expand into a yearlong program. Schuler and Cosgrove also include a nutrition component detailing how to eat for fat loss, muscle gain, and improved health. Home-gym friendly, and illustrated with more than 150 black-and-white photographs, The New Rules of Lifting for Abs delivers the goods.
An expert fitness team shares its cutting-edge program for achieving phenomenal abs-in just three hours a week.

In The New Rules of Lifting for Abs, Schuler and Cosgrove deliver more than the standard bunches-of-crunches approach to abdominal training. Although building those ab muscles is important-no question-Schuler and Cosgrove also help you understand that doing so is useless in isolation. That's why The New Rules of Lifting for Abs offers a full-spectrum conditioning system designed to get you stronger, leaner, more muscular, and more athletic. Within each workout, you'll get:

Dynamic warm-ups to help awaken and activate your muscles
Core training to build balanced stability, endurance, and strength in your abs, lower back, and hips.
Strength training to increase your strength, power, and muscle mass.