Hail to the Dinosaurs!
Here are ten keys to strength training success. See how many of them you apply in your own training!
1. When you start a new program, break into it easily. You don’t need to go full steam from day one. Build up gradually.
1a. The same applies if you add a new exercise to your program.
2. Be consistent. Never miss a workout. Every time you miss a workout you take two steps backward.
3. Emphasize heavy leg and back training. Leg and back training is the key to strength, power and muscle.
4. When I say to “train heavy,” I obviously mean to train heavy for your current level of development. That may mean 100 pounds in the squat for one lifter, 200 pounds for another lifter, and 300 pounds for a third lifter. For some lifters, it may mean 400 or 500 pounds.
5. Add weight to the bar whenever possible. The name of the game is progressive weight training.
6. When you add weight to the bar, add small amounts. Over time, the small increases add up to BIG GAINS.
7. Most trainees do too many exercises, too many sets, and too many reps – and they train too often. It isn’t until they streamline their workouts and focus on QUALITY TRAINING that they finally begin to make gains.
7a. Quality Training is Tommy Kono’s term for what I call abbreviated training. He won two Olympic gold medals and one silver medal with Quality Training.
7b. Quality Training means you choose a small number of productive exercises, train them hard, and then stop for the day.
8. Norb Schemansky won medals in FOUR different Olympics (1948, 1952, 1960 and 1964) – an amazing competition record. He once said, “If you can’t get it done in 45 minutes, it ain’t gonna happen.”
9. Divided workouts are great. A divided workout lets you focus your efforts on one, two or three exercises in each workout, and give them your all.
9a. REST one or two days between workouts, even if you are using a divided workout program.
9b. Your muscles grow when you are resting, not when you are training.
10. For many trainees, ultra-abbreviated training programs are the key to success.
There you have it – ten keys to strength training success! Read, them, remember them, and apply them!
As always, thanks for reading, and have a great day – and a great weekend. If you train today, make it a good one!
Yours in strength,
P.S. For more information on no-nonsense, effective strength training and muscle building, head over to the Dinosaur Bookstore and take a look at our books, courses and DVD’s – as well as the Dinosaur Files newsletter: