Hail to the Dinosaurs!
I saw a great quote from Albert Einstein today:
"Make everything as simple as possible, but not
simpler."
That applies to strength training just as much
as it applies to quantum mechanics. Maybe even
more so.
So in the spirit of simplicity, let me offer
some simple suggestions to ramp up your strength
training for 2012:
1. Get double serious about leg and back training.
1A. Once you get past the intermediate stage, it's
time to specialize on your legs and back. See the
programs in Chalk and Sweat for details.
1B. Alternating leg specialization programs with
back specialization programs is a time tested way
to build as much strength and muscle mass as your
genetic potential allows -- and to get there as
fast as possible.
2. If what you are doing is working, STICK WITH
IT!
2A. You would not believe how many emails I get
from guys who say, "My current program is working
great and I'm making the best gains of my life --
but I thought I'd make some changes . . . "
3. If what you are doing is NOT working, then
don't be afraid to make rational changes. It takes
time and systematic experimentation to figure out
what works best for YOU.
3A. When you make a change, try to change only one
or two things at a time -- otherwise, you won't be
able to determine what works and what doesn't work.
4. If you are getting stronger, your training is
working.
5. To gain muscle, you MUST build strength.
5A. Add 100 pounds to your squat and deadlift and 50
pounds to all of your other exercises, and you'll
increase your muscle mass enormously.
6. Yes, you can gain strength and muscle AND build
good cardio condition -- and you should do so.
6A. There are some very strong, very well developed,
very muscular and very well-conditioned folks walking
around out there -- which PROVES that you can combine
strength, muscle, power AND good cardio condition.
6B. Did you ever stop and think about how many old
time lifting champions were also outstanding
wrestlers?
6C. Wrestling requires top-level conditioning -- so
the old time lifters who wrestled (and most of the
true old-timers did both) -- clearly combined great
strength and great muscular development with great
conditioning.
7. Most people who don't gain as much as they want or
as fast as they want are over-training.
8. Older lifters need to pay extra attention to
recovery and recuperation. See Gray hair and Black
iron for special advice for older lifters.
8A. Harry Paschall once noted that training three
times a week worked great for him -- until he reached
age 50 -- and then he found that training three
times every TWO weeks worked better!
9. Do NOT underestimate the power of bodyweight
training -- especially when combined with weight
training. The two make an unbeatable combination.
See Dinosaur Bodyweight Training for more info.
10. Improving your concentration and focus is one of
the very best ways to improve the effectiveness of your
training. See Dinosaur Training and Dinosaur Bodyweight
training for detailed instruction on how to do this.
11. Study the lives of great lifters. There's much more
to learn from them than sets and reps. Try to match their
spirit -- their determination -- their perseverance --
and their character.
12. Remember that E = MC2 -- and hard work, intelligently
applied, equals great gains.
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. You can find Chalk and Sweat, Dinosaur Training,
Dinosaur Bodyweight Training and all of my other books
and courses -- including Black Iron: The John Davis Story
and the world-famous Legacy of Iron books -- right here
at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the day: "Look strong, lift strong,
live strong." -- Brooks Kubik
