Hail to the Dinosaurs!
Last week's email message about how
to train if you're crunched for time
brought a flurry of responses from
Dinos around the world.
It seems that many -- perhaps most --
Dinos have been in a similar situation:
wanting to train hard and heavy, but
being very seriously hammered by job,
school and family responsibilities.
Which is not at all surprising, because
Dinos tend to be hard-working types with
plenty on their plates.
Several readers suggested once a week
workouts, which is a fine idea. Saturday
or Sunday is usually the best day. Pick a
couple of effective, result-producing
exercises and work them hard and heavy.
Something like this:
1. Warm-up
2. Press 5 x 5 or 5/4/3/2/1
3. Squat or front squat 5 x 5 or 5/4/3/2/1
4. Bench press or incline press 5 x 5 or
5/4/3/2/1
5. Pull-downs or bent-over rowing 5 x 5
6. Arm work of your choice -- sets/reps
optional
7. Gut work of your choice -- 2-3 sets
8. Grip work of your choice 2-3 sets
9. Neck work of your choice 2-3 sets
For an advanced man, some heavy overload
training in the power rack would be a good
addition to the program.
For an older lifter with bad knees, try doing
Trap Bar Deadlifts instead of squats.
Once a week workouts can build plenty of strength
and muscle -- and if you're crunched for time,
they're a heck of a lot better than no training
at all.
As always, thanks for reading, and have a great
day. If you train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S. For more information about effective,
efficient, abbreviated strength training and
Dino-style workouts, see the following:
1. Dinosaur Training: Lost Secrets of Strength
and Development
http://www.brookskubik.com/dinosaur_training.html
2. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
3. Gray Hair and Black Iron: Secrets of Successful
Strength Training for Older Lifters
http://www.brookskubik.com/grayhair_blackiron.html
4. Chalk and Sweat: Dinosaur Training Workouts for
Beginners, Intermediates and Advanced Lifters
http://www.brookskubik.com/chalk_and_sweat.html