Hail to the Dinosaurs!
If you think that you don't have "enough time
to train, try this. It's based on Bob Hoffman's
Simplified System of Barbell Training.
You could call it "The No Excuse Workout" --
because it makes it impossible to say you don't
have enough time to train!
Load your barbell to 50 or 60 pounds.
Perform the following three-exercise sequence,
moving from one exercise to the other with no
rest -- using the same weight for each exercise:
1. The power snatch (not at a super fast speed,
but just as a general warm-up). Do 10 to 15 reps.
2. The side bend, with the barbell on your
shoulders as if doing a squat -- or you can hold
the barbell at your side (as if it were a dumbbell).
Do 10 to 15 reps per side.
3. The two hands curl -- strict -- for 10 to 15
reps.
Now load your barbell to 80 or 100 pounds.
Perform the following three exercise sequence in
non-stop fashion, using the same weight in each
exercise:
1. Two hands military press -- strict -- for 10
to 15 reps.
2. The stiff legged deadlift -- 1 x 10 to 15 reps.
3. The barbell bent-over row -- 1 x 10 to 15 reps.
Add 20 to 40 pounds to the barbell, and then perform
the following three exercises, one right after the
other, using the same weight on each movement:
1. The shoulder shrug -- 1 x 10 to 15 reps.
2. The clean and press, clean and push press or clean
and jerk -- 1 x 10 to 15 reps.
3. The clean grip high pull (pulling the bar right
up to just below the chin) -- 1 x 10 to 15 reps.
Now throw the bar onto squat stands and add another
20 to 40 pounds. Then do the following exercises one
after the other, with no rest between exercises, using
the same weight on each exercise:
1. Front squats 1 x 10 to 15
2. Standing calf raises 1 x 10 to 15
3. Back squats 1 x 10 to 15
Finish off with gut work of your choice for one or
two sets. And if you feel extra ambitious, throw
in one set of pushups and one set of pull-ups --
or one set of neck work -- or one grip exercise.
That's the entire workout!
Do it right, and it will take a mere 10 to 20
minutes -- so don't say you don't have time to train!
Follow this program two or three times a week, and
if possible, take a heavier workout one day per week.
For example, train on this program on Tues and Thurs,
and take a heavier workout on Saturday or Sunday.
Or -- try this. Do the program exactly as noted on
Tues and Thurs -- and on Saturday or Sunday, when you
have more time and energy, run through the entire
program TWO times -- or THREE times! (Even three
cycles will only take 30 or 40 minutes.)
"No time" for training?
I don't think so.
Scratch one more excuse . . .
Yours in strength,
Brooks Kubik
P.S. For other unique training programs and workout
ideas, check out any of the books or courses at
Dinosaur Headquarters:
http://www.brookskubik.com/products.html
