Hail to the Dinosaurs!
I often get questions from readers who are
agonizing over their training program.
They want to start a new routine, but they're
not sure what to do. They write it down, look
at it, think about it -- put it away -- think
about it some more -- pick it up again -- look
it over -- add some stuff -- take some stuff
out -- change the sets and reps -- put it down
again, worry some more -- and repeat over and
over.
That's a shame. They're wasting plenty of
energy on something that really isn't that
complicated.
Here are some tips on designing a great workout:
1. Use basic, compound exercises. Squats, bench
press, military press, bent over rowing or
pull-ups, deadlifts, curls, close grip bench
press, etc.
1A. Use barbells and dumbbells. They work much
better than machines.
2. Train three times per week.
2A. If two times per week is better for you, go
for it.
3. Use a divided workout system so you train each
exercise once per week. See the chapter on abbreviated
strength training in Strength, Muscle and Power for
more details -- and for the exact program I used in
my early 30's, when I first discovered abbreviated
training and divided workout schedules, and used them
to build the strength and power that won five National
championships in the bench press.
3A. A divided workout schedule is NOT a conventional
split routine. You train four, five or six days a
week on a conventional split routine. That's not what
I advocate.
4. Do two or three primary exercises per workout,
along with some gut, grip and neck work.
5. For most trainees, multiple sets of low to
medium reps work pretty darn good. For example,
5 x 5 or 5 x 6 -- or 3 x 5 followed by 5/4/3/2/1
or 5/3/1.
5A. One of the great things about multiple set
training is that you can start light and perform
a series of progressively heavier warm-up sets.
Works much better than starting with a heavy weight.
Much easier on your body, too.
6. Begin each session with a 5 or 10 minute warm-up.
7. Do some sort of light to moderate cardio work
two or three times a week.
7A. For some unique ideas on cardio training for
iron-heads, see Gray hair and Black Iron.
8. Use a simple cycling system as described in Gray
Hair and Black Iron.
9. Emphasize rest and recuperation. They are the key
to great gains.
10. Add weight to the bar on a regular, consistent
basis. Poundage progression is critical.
10A. Add SMALL amounts of weight. Over time, the small
increases add up to BIG GAINS!
10B. If you get greedy and try to add too much weight,
you either hurt yourself or you have to cheat to get
the desired number of reps. Neither is good.
11. Don't agonize over "bench presses vs. incline
presses" or "dumbbell curls vs. barbell curls." As
long as you're training your legs, back and shoulders,
and as long as you're training progressively and adding
weight to the bar, you'll do fine.
12. There are some common exercises that you should NOT
use because they typically do more harm than good. For
example, the press behind neck ends up causing shoulder
problems for many lifters. Ditto for parallel dips and
pullovers -- especially a pullover torso machine. I
devote a whole chapter to this topic in Gray hair and
Black Iron, and it's an important chapter to read and
reread from time to time.
13. When you train, CONCENTRATE on your training. See
the chapter on Concentration in Dinosaur Training --
and once again, that's a chapter you want to reread
every so often.
14. Perfect form.
14A. Perfect form.
14B. Perfect form.
15. You can get a terrific, result-producing workout in
as little as 30 minutes. My own workouts typically go 40
to 55 minutes. If I train for an hour or a bit more, it's
a long workout. When you train the right way, you don't
need to spend your life in the gym!
15A. If in doubt, do LESS -- not more!
I hope that helps -- and if it does, share it with anyone
who might benefit from the information.
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. I mentioned Dinosaur Training, Gray Hair and Black
Iron and Strength, Muscle and Power. If you don't have
them, you NEED them -- and you can find them right here:
1. Dinosaur Training:
http://www.brookskubik.com/dinosaur_training.html
2. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
3. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
P.S. 2. Today is the deadline to grab the Early Dino
Special for my upcoming audio seminar. For more info,
go here:
http://www.entheosacademy.com/courses/Dinosaur-Training
P.S. 3. Thought for the Day: "A training program only
works if you do." -- Brooks Kubik
